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#2 rEST oN yOUR rEST dAYS...sTOP oVERTRAINING

Posted Jan 25 2011 10:52am

This week I’m doing a series of posts on WHAT I’VE LEARNED FROM MY PAST [INJURIES ]. Yesterday it was #1, today it’s #2:

  1. STRETCHING!
  2. REALLY RESTING ON MY REST DAYS [stop over-training]
  3. EASING OFF WHEN I FEEL SOMETHING HURTING
  4. ICING WHEN I THINK I NEED IT (doesn’t happen that much)
  5. GETTING THE BEST NIGHTLY FOOT/LEG RUBS FROM MY MAN [thank you SOOO much!!]

0510101004b In the past I have trained for 2 marathons. Both times I came down with injuries (one year my hip, one year my knee) after hitting a good long run.

One of my major problems:

*I SEEM TO THINK I HAVE TO GET AS MANY MILES AS I CAN TO PREPARE FOR THE BIG RACE*

High mileage is obviously necessary when training for a marathon, but it’s also a matter of QUALITY mileage.

Megan, at MegaNerdRuns , had a great post about QUALITY RUNS , which happened to be a book review: Run Less, Run Faster. [You should check it out for more details.]

Essentially, if you are prone to injuries, something that will help is to do only 3 (sometimes 4) QUALITY RUNS in a week. This is what I wasn’t doing. I would try and run everyday to get more miles.

B u t N o w...I stick with the “QUALITY 3” mentality. Now I only run 3-4 days a week. I don’t run just to run anymore (although some days I really really wish I could) especially if I’m training, because I know my body can’t handle running that much without a chance to recover.

Rest days (days off from running) don’t have to be “lazy days”. You can/should cross-train, strength train, etc. But, in my opinion, you should have at least ONE SOLID REST DAY...TOTALLY LAZY DAY! **Some of you don’t need to do that at all, because your bodies are immune to my ever increasing list of running injuries. For people like me (injury magnets) it is very important to take a day totally off. Let your body catch up and rest.

0510101838a One more IMPORTANT thing that goes along with my #2 is to STOP OVER-TRAINING. When I say this, I mean follow the 10% RULE (as much as you can).

The 10% rule is basically this: only increase your mileage 10% from week to week. I don’t follow this ALL the time, sometimes you need a big jump. But for the most part, keep it to a 10% increase.

**These are just the things I have done & am doing to help me prevent injuries. Some of you may need to do them too, but some of you might not. I just thought I would share how RESTING & NOT OVER-TRAINING have helped me now**

and don’t forget about my giveaway ...you have until Friday night to enter!

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