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Recently, I started doing this program that challenges you to "move" for 100 days straight. This means anything for atleast 30 min/day. Being that I am an avid runner, i find that I am now running every day, This isn't a bad thing necessarily, but I am not used to doing it every day. I usually take a day or two off. And when I run, i don't just do 30 minutes. I usually do more than that.
I know I can do other things cardio-wise, but find I stick to the running.
I am wondering if this will take a negative effect on my speed/endurance and just plain energy. I also do not want to get injured. So far, so good, but last Sunday I felt like i really needed a good massage.
I was wondering if anyone out there runs every day and how it effects their body. Any advice or tips? I also do weights, but find it hard to fit in some days when time is tight.
All feedback would be greatly appreciated! Thanks!!
I have run everyday in the past. I did this to see if it could increase my speed, which it did. I only ran this way for around 6wks. In that time frame I ran 6 days off 7. I never ran 7 days straight. I think you need at least 1 day a week for rest, from everything. Your body will eventually start talking to you and you need to listen if/when it does. I only quit this plan because i am training for a 1/2 marathon and i wanted to add strength training and cross training into my workouts. I think you need some strength training in there and cross training. It will enhance your running and you'll get stronger. I hope this helps you decide what will work best for you.
I run every day. I've only taken two days off in 2011 so far, but usually I only take 2 one-week scheduled recovery breaks per year.
This type of schedule took years for me to adjust to. I've been running for 12+ years, competitively in high school, college, and post-collegiately.
The simple question is, how much has your overall volume increased? If you were running 5 days per week for 45 minutes then your weekly volume is 3:45. If you're now running 7 days per week for 30 minutes, you're actually running less. How your body will feel depends on the intensity of these runs, any workouts you're doing, etc.
Personally, I think these types of challenges are for people who are not already exercising. For somebody who is already running several days per week then you are far above the average sedentary person. You should stick to a training plan that works for you and not adhere to some challenge that is really meant to get sedentary people off the couch.
In terms of speed and endurance benefits, it's a difficult question. Often when a beginner or intermediate runners wants to increase their "speed" they really want to run a faster 5k or 10k or some other race distance. 99% of the time, their limiting factor is endurance. So training more will enable that runner to race faster because they have more endurance.
Traditional speed work is the icing on the cake and is best built on a solid foundation of volume. However, even in a base phase of training, distance runners should do very short but very fast sprint workouts to maintain the neuromuscular connections that improve form, efficiency, and make you stronger. Post-run strides, surges, and short fartlek workouts will do the trick.
Thank your lucky stars if you can run every day.
I used to be able to - in 1982.
Now in my late 40's, I can assure you it is just physiologically impossible for me. My body just needs the recovery time, and if I try to not give it what it needs, I pay dearly. I can only manage running every other day, and have plenty of ailments to work through still. But, I've found that I can still get decent performance results not running every day. After 3 years, my best consistent mileage has been somewhere between 35 and 38 miles on a 8 day stretch (4 running sessions). Of course, I tend to push my workouts more than just leisurely outings, for example, yesterday I managed 9 miles at a 7 minute pace.
I do alot of self massaging, and consider that it is necessary. My muscles knot up pretty badly, again, something that didn't happen when I was 20, and I do think that sometimes gentle, sometimes brutal massage helps to relieve some of the knots. I've finally thrown the flag of surrender on this, and am going to see a sports doctor about them on Thursday.
So, bottom line to your question, everyday or every other day, I think if you're pushing your workouts to the extreme, you're going to suffer through some negative effects. My opinion is I have to accept that to reach the upper bounds of my physical limitations.
Good luck and keep us posted on your 100 day journey. Will be interesting to see how it goes.
I can't imagine running everyday. I run 5 days a week and need to rest the 2 days prior and day after the long run. My joints just would ache. Maybe if I went on ibuprofen therapy I could handle it. To many injuries from other sports throughout the years. Then depending on the season I have lots of cross training activities like Snowboarding and skiing, wake boarding, and lawn mowing...lol
Thanks everyone for your feedback!
Fitz- I see what you are saying. I started the challenge because I wanted consistency and was skipping too many days here and there based on "feeling" when I knew I just had to get myself moving.
I was keeping up high mileage weeks here and there (70-90miles) and then would back off the following weeks. But, then there would be times I'd take off 3-5 days in a row if I was having a bad week.
Overall, I just want to be active consistenly and need balance I guess. I think doing the higher volume helped increase my speed at marathon distance. Over the years my times have improved.
I know eventually I will not be able to run as much. I do lift weights now and eventually would like to do more as I get older. Also, i have tried hot yoga and understand alot of people benefit from this.
Anyone else tried Bikhram yoga?? How has it helped your running?
I have been working out since I was 15 and now age 35. I have constantly researched fitness, cardio and weight lifting techniques and theories. I would say doing the same thing, such as running every single day is not the most beneficial for your body. Your body and muscles become used to the same motions day in and day out. I would suggest changing it up from day to day. I would compare running every single day to simply doing arm curls every single day. You want a complete body workout. It would be best to alternate between running, rowing, swimming, walking, and weight lifting.
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