Did you know that rest is a crucial part of your training?
Let’s consider what happens to the body during a workout. As muscles generate energy, they require fuel from the blood at an increased rate. This requires the heart to pump faster and stronger, and the breathing muscles to stretch further and faster to pull in more oxygen. As muscles handle the stress of movement, particularly the increased stretching and weight bearing, they form small micro tears under the strain.
What happens to the body during rest?
The muscles’ increased demand for fuel results in additional blood vessels forming around them during the rest period which results in increased efficiency of fuel delivery during subsequent workouts. As the heart recovers, it adapts from the stress it was under and becomes stronger, enabling it to deliver more oxygen with fewer beats. The muscle fibers with micro tears are fused together, becoming thicker and stronger than they were before while gaining increased numbers of mitochondria, making them more efficient and faster at using oxygen.
These adaptations are essential for improved running performance, but they can only occur if the body gets sufficient rest. Protein, fluid and oxygen are essential for these adaptations and they are all in short supply during exercise which is why resting is so crucial.
The importance of listening to your body
There are some telltale signs that you might be putting your body under too much stress from exercise, such as fatigue and poor performance. If you repeatedly ignore these signs, it can result in overtraining, which can take a long time to recover from. Consequently, it’ll set back the progress you’ve made in your training.
If you have a training plan with Zoazi that includes 4 or more sessions a week then we suggest one day per week as an optional session. If you’re feeling a little low on energy, then you can take a rest day instead of completing this session – allowing you to listen to your body and adjust your training accordingly without affecting your overall goal.
Recommended rest
It is recommended that all runners take at least one rest day a week. That means no running – not even an easy run! However, it’s still good to keep moving on a rest day to avoid muscle tightness. Yoga, dynamic stretching and walking can be good light exercise.
On a rest day, it’s also advised to eat plenty of fruit and vegetables which are high in antioxidants such as blueberries, strawberries and kale. These will help repair damage from previous days training, helping to reduce overall muscle soreness. Chocolate milk has also been shown to be a fantastic recovery drink. It has a perfect blend of carbs and protein which aid in muscle rebuilding. It also contains electrolytes, making it incredibly hydrating.
There are some coaches who recommend taking a week off to rest every few months, where the most strenuous exercise done in that time is an easy run or two. This can be a good idea for runners who are constantly training and can be taken after an intense racing season. Taking a break can also be great for the mind as it refreshes determination and enthusiasm for an upcoming period of physically demanding training.
Summary
The body is put under stress during a workout and needs enough time to properly repair itself and gain the advantages the workout was designed to create. Don’t feel guilty about taking a few days off to enjoy yourself. Put your feet up and relax – your body and your running performance will thank you!
So why don’t you sign up to Zoazi today and see what you can achieve!