For beginners, it can be difficult to fit sports into a weekly routine and get used to regular activities. More experienced athletes have the opposite problem – training is so important in life that skipping even one seems like a failure and a marker of one’s own weakness.
It is not always so. Fitness won’t go away and sports results won’t decline if you slow down for a while. In this article, we will analyze in which cases it is possible and even necessary to take a day off from training.
The therapist, most likely, will not allow you to go for a run with signs of SARS. The body at this time is weakened and there is no need to load it again. But in reality, everyone suffers from discomfort in different ways, so you need to focus only on your own feelings.
If you’re generally feeling cheerful enough, you can try going for a run, but postpone tempo and speed work until you’re fully recovered. While the body is fighting the disease, it is best to leave only moderate crossovers in the schedule.
With weakness and a strong cough, the race should be canceled, even if the thermometer shows 36.6 ℃. The absence of fever does not always mean that the illness is mild. When in doubt, stay home and let your body recover faster.
2. Lack of sleep
As running volumes increase, it becomes more difficult to fit a training plan into your daily schedule. Therefore, many runners will run early in the morning or late at night, trying to manage to cover the required number of kilometers.
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But sleep and recovery are just as important to progress in sport as training itself. Without rest, even the most difficult exercises will have no effect – the body simply will not be able to digest them and benefit from them. If for some reason you had to go to bed after midnight, then getting up for a morning workout at 5 a.m. doesn’t make sense.
Elite athletes often do not neglect daytime rest. Of course, not every enthusiast can afford an afternoon siesta, but the example of the running elite only confirms the importance of quality rest for performance. athletic.
Running injuries can be experienced by both beginners and experienced athletes. Most often, an injury is caused by a large increase in running volume, uncomfortable shoes, or running on difficult surfaces.
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In the treatment of injuries, the golden rule is “the quieter you go – you will continue”. Trying to numb the discomfort with painkillers in order to get back to training sooner is not a good idea. Under load, a minor issue will turn into a serious injury, and you’ll still need to be healed, but much longer.
Ignoring painful sensations does not speak of courage and struggle with difficulties. If the body needs treatment, you need to take a break for a while. And that will be smarter than having chronic inflammation that will overshadow training for many years to come.
While traveling, the usual schedule may be disrupted due to late departures, overnight transfers and other conditions. In this case, no need to put on sneakers and go for a run after a sleepless night on the road. It can be done in the evening or even give you a full day off.
Pay attention to the activities you have planned for your vacation. If a serene beach vacation is planned, running training can and should be left in the same volume. And if you are going to walk in the mountains with a backpack, then physical activity will be enough for you without running.
When travelling, especially during the base period, when departures are still a long way off, you can relax a little. This doesn’t mean you have to stand still. But it is quite possible to replace part of the running volumes with other sports: for example, skiing or cycling.
All runners know that running on a full stomach is not a good idea. During training, pain in the side, heaviness in the abdomen and nausea are almost guaranteed. This is due to the fact that blood rushes to the digestive organs, and the muscles, on the contrary, lack oxygen.
It is best to eat 1.5-2 hours before training so that the food has time to digest and provide the body with energy. But, of course, in theory everything seems simple, but in practice there are layers.
If it was not possible to cope with food temptations, a difficult workout should definitely be postponed to another day. Especially if it includes strength exercises for the abdominal muscles or high-speed work. And crossing at an easy pace, perhaps, will benefit and help “shake up” what you eat.
Motivational phrases and beautiful photos on social networks stimulate you to train more and more. All volumes seem insufficient, fatigue looks like banal laziness – and it is very easy to miss the onset of overtraining.
Overtraining is not just fatigue. It is a chronic exhaustion of the body, which lets you know that it is working to the limit. And you can’t ignore its signals.
One of the most obvious symptoms of overtraining is an elevated resting heart rate. This means that the body did not have time to rest during the night. And in general, many athletes note that when overloaded, their sleep is disturbed – they want to sleep, but they cannot fall asleep, and they have to get up feeling weak.
The most controversial point and in its own way the most important. Not all athletes will agree that an invitation to a company party or a children’s party is a convincing argument for skipping a training session. After all, those who want to get results are primarily focused on their goal.
Of course, the training program is important, and without regular training it is impossible to progress. But most amateur athletes compete for their own performance. And everyone decides for himself whether these results are worth putting the rest of his life on hold.
Don’t blame yourself if for some reason you had to deviate from the training program. It is impossible to be constantly at the peak of form, and if the body needs rest, it is necessary to give it such an opportunity. Then with fresh forces to prepare for new victories.
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