Tag Archives: rest

When To Take A Break From Running

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When To Take A Break From Running

As you become a happier and more relaxed runner, you will feel and see the rewards in getting fit.

  • You’ll feel strong
  • look more toned
  • have more energy in your day.
  • If you do races, you might even find yourself getting faster.
  • If you’ve been trying to take off some weight, you’ll find you’ve finally met your healthy weight.

But sometimes you aren’t seeing the results you should be seeing from running…

If you aren’t seeing the results you want, it could be you aren’t consistent enough with your running, eating healthy or following the correct race training for your abilities.

Or it could be you are running too much!

It could be you are running too much or overtraining for your race and not giving yourself a good enough rest.When to take a break from running

This is a common situation that gets ignored from a lot of runners who get caught up in getting out there every day and not listening to their body.

It’s important to pay attention to the way you feel and have running rest days per week. 

“Is it ok to take a day off from running?” 

Absolutely, your body builds muscle and strength on your rest days. A stronger body avoids injury. You don’t want to run into injury problems later and have to interrupt your training by taking a month off from running.

How long does it take to lose running fitness?

You can take up to 3 weeks off. They way I feel it out is the closer I get to those 3 weeks off the harder the training is going to be when I return.

I sometimes get exhausted training for my ultra marathons. Taking a week off during marathon training is my best solution and I feel refreshed and ready to tackle anything after returning to running after the break!

Have you had a problem with exhaustion and running? Leave a comment, I’d love to know what you’ve done to solve this problem.

How to Prevent Shin Splints When Running

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7 Great Ways On How To Prevent Shin Splints When Running

  1.  Shin splints can be caused by worn out shoes. Around 400 miles is lonHow To Prevent Shin Splint When Runningg enough to run in running shoes. Put the date you bought your shoes under the shoe tongue tag and keep an eye on your mileage. (Use a journal or app on a smartphone.) Buy new running shoes as needed.
  2. It is important to get the right shoe fit for walking, running or run/walking. Sometimes you can find a different shoe for each. A shoe too tight, too loose or just doesn’t offer enough support is not good.
  3. Bad posture running could put stress on your shins causing shin splints. A lot of runners run bending at the waist, causing small muscles including the ones around the knee, shin, and ankle to take on the impact of running.
  4. Get in the habit of running on grass or soft trails to prevent the jarring effects of running on cement or asphalt. The surface you run on can be very hard on your shins and cause shin splints.
  5.  Follow the 10% rule for mileage. High mileage is really hard on your shins if you’ve done too much too soon you will feel it’s bruising effects. Your body is telling you to slow the mileage down by giving you the valuable sign of sore shins. Increase your weekly mileage only by 10% each week.
  6. Keep your toe pointed straight and land with your foot underneath your body rather than reaching ahead with your foot and landing ahead of your body.
  7. Always be conscious of your form, keep your eyes looking about 20 feet in front of you. Swing your arms back and lean from the ankles (only slightly) and run to produce that forward momentum. This running style takes the pressure off the lower legs and has you run using your torso.

How do you know you have shin splints when you run?

You know you have shin splints when a bruising pain nags on the outsides/inside of your shin bone. The pain has a tendency to hurt in the beginning of your run and disappears once you get into the jog. Sometimes the pain will return after a long distance run or when you’ve stopped to walk.support shins with good shoes

If your shins hurt to a point where they are tender to touch, swollen or hurts while walking, it’s time for a break. Ice immediately and use your common sense and rest for a couple of weeks.  Running on sore shins splints could have you sidelined for months if you don’t listen to what pain signals your body is trying to send you!

If after a few weeks your shins should feel better and not sore when touched. This is a great indication that you are healed. If you run and feel pain, take a few more days off and maybe check with your physician to make sure there is not anything more serious going on.

 Let me know in the comments sections if you’ve had shin splint pain before and what you did to fix it.

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