Rest - why you need it

Our bodies need rest in order to function properly. Does your car engine get stronger if you never turn it off? We get stronger, not during the workout, but when we rest and recover…

Growth hormone is produced when we sleep deeply and at no other time. So being horizontal is when you get to rebuild everything that training is working hard to stress and “tear down”

Bill Bowerman took a technique from Arthur Lydiard and coined the term “tough-easy” for every day that you work hard you need an easy workout to follow-up with. Easy is PE 3-4 and hard is a very long run or anything in the PE 5 & above category. Recall the post on pace and running form talks about PE, perceived effort and where your tachometer should be most of the time.

Masters runners & folks who are no longer acting like they are 20 years old often find they need a day off between workouts. This allows a more full recovery between workouts & thus you get quality workouts every time you go big. Once you are older than 20 you realize it is mostly about quality, isn’t it?

I’ll be referring you to a copy of a great article by Bridget Clark, titled Training Error – Overuse or Under-recovery? from the April 2010 issue of Ultrarunning. Her graphs are worth a thousand words as she explains the body’s response to training stimulus and how many of us will induce another stimulus (running) before we can rebuild, leading to overwhelming our systems and inching closer to the “injury threshold” in the process.
She goes a step further and talks about the idea that cross training, especially strength training, provides a stimulus that is different than running and is also non-load bearing so that the tissues build capacity and recovers better without undue stress.

Does it sound confusing that I would encourage you to exercise and then ask you to take it easy while doing it? Reframe the idea in terms of the law of diminishing returns you already know from the office. When you do not get a vacation from work or a weekend off, you become dull and less fun. Further, if you do not have adequate time to process the challenges at work (rebuild) then you begin to see diminishing returns as well – we push the pace and things begin to get dropped on your plate. Let me quote Bridget Clark, from her Training Error article, “we now have a wealth of research in sports science covering the past 30 years. With the rate of running injuries so prevalent, potential causes have been studied up and down.” She summarizes this body of research by saying, “training error is the only factor that consistently displays a direct cause and effect relationship with running injuries”. She has the doctorate in Physical Therapy, and her argument makes sense intuitively. Sometimes we will suffer what she refers to as a traumatic injury – one example would be me hitting my head on a low limb during a run and causing a goose-egg style welt to appear. The second and much more common injury is overuse, with two studies cited, ten years apart, each showing 70% of runners see these overuse injuries. We simply do not allow enough time for the body to recover and rebuild as stronger before we load it up again. Slow or abrupt degenerative damage results as we spiral toward what Bridget Clark calls injury threshold.

Remember how we talked about the injury cycle? There are 4 distinct phases - all easy to remember and each gets worse.
One: I sprain/tweak my ankle and so it hurts a bit after the run.
Two: I run on it for two weeks as I normally would, without slowing down or doing any “rehab” of the injury and now it hurts during and after the run.
Three: A week after that it hurts before, during and after the run.
Four: Finally it hurts too much to run, and hurts all the time – is this my ankles fault? Am I now meant to run? If you are in my class I think you can answer this question pretty well…

The good news is that you can apply this sports injury model to your overall sense of well being and thus guard against over training. The FIRST program, Dr. Maffetone, and Dr. Tim Noakes in his book all talk about a runner getting progressively more tired, feeling that performance plateaus and then drops, notices that immune system function begins to decline and may even see mood changes or swings in much the same way that extreme stress has been shown to affect people. We should be alert for trends over time and look out for a common acronym in prehospital care called DIC head syndrome. Disoriented, Irritable and Combative. A number of things can cause this and some could be acute problems such as; you could have low blood sugar, could be suffering from the heat, or maybe something more chronic could be overtraining syndrome. Everybody has different physiological set point for this (you are an experiment of one) and it varies depending upon what else is going on in your life as well. It is a fine line for some and gets easier to discern as your “aches and pains” database expands and as you learn more about your training process as journey of minor stressors and growing stronger from each stressor. Tired is natural, while tired with lingering effects and inability to refresh may need intervention. As you might guess, this is much easier to spot in others, outside yourself. Your training log will help you here as well as your running buddies.

Remember when we talked at the beginning about your running log? How you should examine your workouts and they will tell you a great deal about where you and how far you have come? This document can become an important window into how you are doing if you are without a coach or a regular running buddy who can spot your holistic well being. Author Tim Noakes gives a number of suggestions that you may wish to record in your running logbook that extend beyond the idea of mileage, route, shoes worn and time elapsed.
1) How did the run go? We all have a growing “aches and pains database” and this plays a role but on the trend side you want things to get gradually better.
2) What was your effort rating (or PE, perceived effort): If easy workouts feel hard this week, I ask the question “what has changed?”
3) Did you enjoy it – or any part of it? Nearly every run has both good a bad spots and if they do not pass easily out of the bad, I ask the same question as above, or if things clicked – what helped is good information too.
4) You waking pulse rate: I asked you to take a baseline pulse as homework because we want to see improvements and look for spikes in this rate, or a new creep upward, as a sign we must heed.
5) Early morning body weight: This is the best time to get a reading (after the gastrocolic reflex occurs) and this number will fluctuate but we hope that there is not a continued drop over time – a loss of appetite or persistent loss is considered an overtraining sign.
6) Number of hours slept: You know where this is going – get to bed!
7) Heart rate during the workout: This can also tell us about what you are feeling, are you pushing too hard or is it taking more effort to do what was easier to execute two weeks ago? Over time the same route should get a bit faster or easier without increasing heart rate above your regular workout numbers. See the previous lesson about pace to get a Dr. Maffetone recommended pulse rate for your steady state runs.

This kind of data will allow insight toward overtraining trends or on the bright side – when you can bump things up a notch. Many starting out will say “I do not want to bump anything, right now – I am stressed enough!” and that may be true, however 3-4 weeks without changes toward the positive side of the ledger, and no deleterious effects either means that you have hit your plateau at this exertion level and it is time to vary the workload or increase intensity for a new phase. This gradually makes you better at what you are pursuing.

If something hurts for two or more days then take 2 or more days off – simple. During that time stretch, RICE and examine what has changed that would cause the injury – but don’t assume running through it as normal, will be the cure. You will have to use active rest and modify your expectations while learning about the root cause of injury. Here is a great thought, “healing, is not a science, but the intuitive art of wooing nature." - W.H. Auden

If you are sick from the neck up – go ahead and run (it may even help) If you are sick from the neck down – consider sitting this one out.

Expect that you’ll need to take better care of yourself and wash your hands more frequently when your mileage drops. Your immune system is cranking at peak capacity when you are running & when mileage drops sometimes the immune system takes a vacation too.

When you are getting strong running performances each week, you can gain 90% of all possible fitness developments with 4 days/week of running. You may get that extra 10% with 5 or more days each week but what you’ll find is that the number of injuries you see in the runner is appreciably higher.

Trouble signs of overtraining
Injury – muscles not allowed to recover well between workouts suffer from stress injury. Failing running form in the tired athlete leads to excessive pounding, favoring something compounds imbalances. Do not become a sport limper or it will get worse somewhere else on your machine!
Sickness – While running stimulates the immune system, too much too soon - or inadequate rest – allows the body to be susceptible to illness or infection – once you are ground down to nothing, illness sets up shop.
Slump – remember that loss or impairment of higher brain function is one way that the body shows early sign of problems. Irritability, restlessness, trouble sleeping, depression and malaise indicate that you need a rest week (decrease in training volume, additional rest days, 8+ hours of sleep nightly)

How much rest? For starters we stay within the 10% rule, so that we rarely increase training load by more than 10% in any week. We also seek to vary the training cycle and get you some rest every four weeks as a means for you to absorb your training. Within that parameter you’ll also need at least one extra minute per night for each mile you train that week. EG: If you run 15 miles in a week, you’ll need 15 extra minutes each night that week. Closer to race time - seek to allow an extra hour of sleep each evening. Olympic Marathoner Ryan Hall is in bed at 9:30pm every night. You do not spend 12 hours a day there, but you get what you need to charge up for your event.

One last resting tip is feet up - allowing time for fluid exchange (assisted by gravity) not only feels great but really speeds recovery. Racers are now using pressure stockings to gain the same benefit while sitting at their desks. Blood return and elevation are great things for tired feet and lower legs.

A note to sore & discouraged runner

Here is something I wanted to talk about because I got a student question on injury that gave me the feeling something else was under the surface - their motivation had been shaken too. I used the Dear Abby format to keep everything anonymous - I advise a lot of folks - not just in Elkins. Because we only meet on Saturdays it is possible that you do not have your sails lifted as often as you need in getting started and if that is the case, or your injured, or you need help - let me know. I feel like running is the best thing going and I want it to work for you if at all possible. I hope another person's question is a learning experience for others. Let me know.

Dear Carl: I wanted to touch base with you about my knees. After our run the other day, I drove twenty minutes to get home, and it was all I could do to climb 5 steps to get in the house. The next two days were better...and I could go up and down the stairs without hurting. I went for a run today and started off by walking, my knees bothered me and after the first walk run interval I could feel it just wasn't right, so I took a rest. I am I cut out for running?

Dear runner: here are several suggestion to your very big question.

You’re hurt. Maybe not bad, but you need to walk for now and here is why. We rarely get better standing still and when you see an “injury” in the real world (say a bird flies into your window) they get up right away because they know they are cat bait if they do not. Simple. Oftentimes some gentle movement will tell you more about the condition without making it worse and help you loosen up. Remember that stairs are easier walking backwards if your knees and quads are sore. Hold onto the rail! Never-the-less you have heard the prescription before of, activity as tolerated. This is what you need to do along with things like Rest, Ice, Compression & Elevation (RICE) and being good to yourself while staying confident that you can do this if you choose.

Whatever is bothering you is difficult to diagnose over the phone (or email) w/o a lot of trial and error but there could be several possibilities to consider right out of the gate that I see a lot (sort of FAQ’s from class) so without making light of your predicament – I’ll use the opportunity to teach a bit and toss around several of the possibilities that may be working on your knees.

You simply ran too far and are suffering Delayed Onset Muscle Soreness. We did run a 30 minute workout instead of the prescribed 20 minutes and while ten minutes of TV does not seem like a lot, we added 30% to your workout on a nice day of talking and running slowly. Honestly, maybe we should not have – I apologize for talking more than I was looking at the watch. When I run too long I am sore afterwards too – sometime for many days. I take responsibility for running too far on Saturday and I am sorry, you have my word that I will not do that again.

Your knees, shoes, or gait are bothering you. While I do not know your prior history with the knee ( your doc should always ask you “has this ever bothered you before?”) You may have a historical imbalance that we can work out slowly over time. We would do this with a gentler plan, once you are not sore. Stretching daily, and strengthening the muscles that support the running, including your knees. If your shoes are not new or brand new, they can tweak you the wrong way. When I have a runner in front of me I ask “what has changed since the problem began?”, and begin there. Think about that one and we can get back to it because small changes can have profound effects - good and bad.

I am always sore when I drive after running and this never changes for me. I have to stretch to get my muscle relaxed after a run and driving forces me into a long term, unnatural position, that often makes it tough to rise from the car. Perhaps you have seen me stretching between class breaks in nursing? I just cannot sit for very long anymore – I guess my lower body was made for nursing now. You may have to incorporate a 10 minute cool down and snack time before you drive home. When I ran the Tucson marathon my Dad read the paper for an hour while I stretched, ate, stretched, walked and then I could finally get in his car to head to the hotel.

Anything that hurts for two or more days needs a 2 day break before returning to running. You can always walk your miles, as this uses different muscles and you can self regulate easily. Wear you running shoes while walking to see if they are part of the issue (scientists control as many variable as possible) and to pad your feet/body. If after two days of self-rehab (which would be walking, stretching, using RICE on your affected area) you do not feel better let’s talk again with greater specifics about what is going on and in the meantime schedule with your Health Care Provider (HCP).

Remember that your homework assignment was to let your doctor know what you are doing and why you wish to take on this project. This last part is as important as the first, because I have heard doctors tell people they just cannot run and in my opinion this is hogwash. Most people can “ambulate for exercise” if they choose to – we need to modify our expectations of what running and realize that less is more. We start slow and many of us stay that way, only to just have the fitness experience simply get easier and maybe a little quicker. We do not go out and try to force change on our bodies but let it happen gradually. I would tell you to have the attitude that you can do it if you do it gently and that you advocate for this when you visit you’re HCP.

Of course, there are folks who develop stress fractures, have injuries they have never known about and other conditions that I have no business to diagnose - and you know that is why I am sending you to your HCP. But I know you signed up for class for a reason, and a very good one is that you are making an investment in yourself. Lobby for that and I will too. In the meantime walk, eat right and get back to me with more about your condition after two days rest.

There are several good links on the website and one of them is injured runner where they’ll ask you what hurts, then tell you what it might be, and try to sell you a book. While you may not need the book you gain some more insight about typical running related injury. Please understand that 90% of running related injuries are the result of overuse/overtraining. We’ll spend the next five months talking about all of the ways to over train and again I apologize for showing you one of them on Saturday- running too long. Also read the website entry on stretching and strength. I can tell you first hand that these two components greatly helped my running. I learned about the parts of me that were not adequately trained and works holistically to fix these areas to improve my running. In addition to these two key techniques that were covered this week many folks use other tools as well such as yoga (see Sage Roundtree on the site) and massage to again, open up, relax the body and strive for better symmetry.

We are seeking a new path and while I did say that you can do it, I will never say that it will be entirely easy. I was sincere when I said that I honor and admire the courage it requires to take up something new and challenging. I do try to make it a seamless transition for people and we should ease into it, know that everybody will adapt slowly at their own pace and can choose to triumph in the end. The most unlikely folks have come to fall in love with running over the years and one reason for this; I believe, is that we were built to run. Nobody said how fast or how far- you choose those variables with some guidance.

Misery loves company and if you really want to read a “crash and burn” story while you rest and RICE, try Tom Holland’s tale of his first marathon attempt (pages 9-16) which will cover at least a dozen things you do not want to do. In spite of his debacle, Tom not only went on to write a great book but holistically corrected his problems to run well. His story is one of many and I have heard countless others from people who were not runners (before they started) and are still not going to tell you that they are athletes, even today, when they are wonderful examples of a healthy lifestyle. Why did Tom Holland become a runner after that dismal race day? Because he wanted to, and that is the 1% inspiration that somehow weighs in as almost heavily as the 99% perspiration that he applied afterwards to surmount his goal. Please understand that I will never tell you to “gut it out” like the high school football coach did, because I do not think it is responsible guidance – it is not congruent with an injury free fitness program. But I do wish that you maintain your hopes to be a runner. I do hope you understand that there are a lot more possible solutions than there are reasons to quit. I hope I have begun to illustrate that when your body is new at something you approach the solution to success as a puzzle to solve and that we well may be able to do that together.

Stretching & Strength

All of our bodies have imbalances – this is normal. Most of the time you never notice what is commonly a very slight asymmetry in the body or your posture. Starting a new sport, any new sport, will often bring the asymmetry to your attention. Stretching and strengthening is an opportunity to isolate and modify our natural imbalances that could bring about a long term strain or injury. Many of us run of one side of the road for miles and miles and never notice an imbalance that might result from the slope of the road crown or shoulder.

I have a different story that is a more extreme example. As a raft guide I saw in the back right corner of the boat and spent days paddling six guests down the river. One side of my lower back is much stronger as a result and that was very clear to me when I started running further. My buddy has a lesser example, his chiropractor told him he needed to take his wallet out of his back pocket, because the 4” of credit cards and dinner receipts and whatever else was in there was giving him an asymmetry. Sometimes we know what causes these slight changes and sometimes we do not. They can be subtle or extreme but I’ll bet we all have one, and I’ll bet again that a few of us will have our running bring it to our attention. You’ll hear me say it often that you need to listen carefully to your body and this type of issue need not alarm you if you are a careful monitor. My back had a talk with me slowly and in a “tap, tap” you on the shoulder kind of way. That is when I went to strength training and gently corrected the problem. Before you go out to take the chainsaw safety course they sharpen the chainsaw for you, they know you’ll have a much better experience with a sharp saw.

Stretching and strength training are a quick way to get under your own hood and make sure everything is shored up and aligned a bit before starting this big journey. And when I go on a long drive for summer vacation I do not take the whole car apart to make sure it works! I just check a bit, kick the tires and noodle with the simple stuff and that is what we are doing here too.

Here are a number of the key stretches that you will want to perform after a run, while muscles are still warm. Your text has a number of stretches and you can experiment with a number of them and others to get better results. We will practice one of these after every group run so that you can see them in action. Why did I choose these stretches? They are a good gentle start and work both flexion and extension related to key areas of your running movements. I realize that all of us are busy but I need you to make time to stretch. If it came down to you needing to shorten your run by 8 minutes in order to find time to stretch – then do that. But often you can read, watch TV or see you kid play while you use ten minutes to mitigate injury in your training day and longer looser muscles recover more quickly. You’ll feel better and recover faster with just these and can always expand your routine as you progress. Where there is not a page number listed (supine groin, glute/piriformis stretch) I’ll give you a handout for these and you can keep it in your textbook.

stretch after every workout find it
calf stretch standing, leg straight 1 rep 60 seconds each leg pg 185
calf stretch standing, front knee bent 1 rep 60 seconds each leg pg 186
Hamstring standing, one leg up 1 rep 60 seconds each leg pg 183
Quadricep standing 1 rep 60 seconds each leg pg 184
Lower back standing 1 rep 60 seconds pg 188
Hamstring seated 1 rep 60 seconds each leg pg 190
Calf and foot stretch seated 1 rep 60 seconds each leg pg 194
Groin stretch, supine 1 rep 60 seconds
Glute, piriformis stretch, supine wall 1 rep 60 seconds each leg

try to visualize a good race and what went well mid-run while you stretch

Additionally, I will recommend a few key drills to strengthen your key muscles used in running. Again, I realize that you are busy and some will say that they cannot find the time, while others will say they do not want to be a body builder. We will not add any mass to your frame with these drills, only muscle definition. The most important thing is that we support your running by giving you structural support and exercising tissue that does not see activity any other way. This type of weight lifting is quick and intended to be injury prevention for what we ask your body to do. By including a non-impact form of exercise in your conditioning we also stimulate a recovery response for your body and continue to build your metabolic rate without increased mileage or wear on your legs.

So that I do not make any assumptions; a set is a group of repetitions with weights and a repetition (rep) is a single lift of the weight. You will be doing just a single set and we’ll start with a small number of reps and slowly build to a number of 15 or less. The key to making this work is that you will use a weight that is heavy enough that the last few reps will be difficult to complete. But the weight should not be so heavy that you cannot correctly perform the exercise, because form is most important. Use the pictures in your book and a mirror at the fitness center to help you learn clean form for each exercise. You will notice that most of these do not require a weight room either so you can do them at home and save time for other things (like stretching). If you do not see a page number listed here then I’ll be giving you a handout for the exercise. Several of these drills such as plank and superman are isometric exercises and so you’ll hold them until failure, record your time and then add 5 seconds to that time each week as a goal. I would tell you that for best results strength training would be done 3 times weekly, however those three day a week folks only saw 5-10% improvement over those who strength train 2 days a week. Since you are already busy with running and stretching, I feel two days is sufficient and achieve our goal of a balanced body that is buffered from injury.


Core strength workout 2 times weekly, 3 is OK
exercise sets reps hold for find it
Standing wall slide one pg 138
Single leg squat one
walking lunge one
calf raises one pg 134
toe raises one pg 139
push up one pg 122
Dumbbell row one pg 123
regular crunches one pg 128
oblique crunches one pg 129
plank one sec. pg 130
superman one sec. pg 130

Remember: use enough weight that last few reps are challenging but you maintain form
every strength session makes your run miles more fluidly and easily
lean muscle mass deflects impact from joint structures which are less regenerative
an ounce of prevention is better than a pound of cure