Rest Periods in Training
Variety in Training
My first instinct in coaching is to mix it up. Repeating workouts don’t feature very often, and I try to target different energy systems every few days. I believe variety is key to making gains.
To me, the absolute worst way to train is by running the same distance at the same pace every day. I recoil thinking of it! At the very least, taking an occasional day off would add a hint of variation to the schedule.
It will come as no surprise that I discourage “run streaks.”
Varied Training in the Bigger Picture
Even if we include many different aspects in a week of training, we can’t keep that up week after week after week. Mixing it up bigger picture is important too.
For marathoners, the big picture variety comes easily. These runners build into long runs and high volume. They taper as race day approaches, put out a big effort on race day and then finally rest for a while.
Planning a rest period isn’t as obvious for runners doing shorter distances, but it’s still needed.
Rest =/= Being Sedentary
Cutting back is healthy for body and mind. We need to disrupt the rhythm of training to let our body rest. But taking a break from focused training doesn’t require staying sedentary for days on end. In fact I advise against this especially for older runners. It’s much harder to get going than it is to keep going. During a break from training, rest can mean doing a lot less running, or much shorter outings, or x-training and walking instead of running.
Rest =/= Making Gains
While we don’t have to be idle during a rest period, that doesn’t mean we’re trying to make gains or get fitter. If we’re walking or doing other x-training, we do this for mental health and daily movement. These sessions should be significantly easier (and take up less time) than our normal training.
Duration of Rest Periods
Sometimes an easy day just doesn’t cut it. We need an easy WEEK, or even an easy MONTH! The length of a rest period really depends on the person and their usual training load.
Runners who carry a lot of volume and run at high intensities will generally need a more significant rest period. They need a break mentally and physically. On the other hand, runners who train only moderately may not by physically riding the line. These runners still need rest periods as a mental break and to avoid feeling stale at the moderate level of training. This break could be as short as several days to a week.
The frequency of rest periods is also a factor. Some people favour several shorter rest periods in a year works while others may take severals weeks or a month off once per year.
The true answer is the rest period should be as long as it takes to feel really refreshed.
Planning a Rest
Aside from marathoners who have very obvious rest periods, runners can plan their rest periods in advance to suit their lives. A rest period could work nicely during a vacation, or during holidays, or during end-of-school-year craziness for parents. But a rest period does not have to be planned.
If someone is starting to feel run down and/or consistently unmotivated, it may be time to interrupt normal training. In this situation I would review their training history and look for the last break. If it was a long time ago then I’d recommend a break immediately.
Feeling Good
Rest periods are part of a good training program. Taking time to stop making gains will actually help runners train more effectively when training resumes. Rest periods help the body stay healthy as well as prepare to work hard again. There’s no specific “right way” to cut back in training, but easy days here and there are not enough. Every year should include some easy weeks and possibly even an easy month or two, depending on the person and their situation.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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