Dealing with ITBS and RWI

I’ve been found guilty of a RWI, but I can’t imagine I’m the only one. That’s right: I’ve been “Running While Injured”.  :/

For over a month now, I’ve been dealing with some knee pain, but the pain isn’t always there. When I wake up, it’s fine. When I walk, it’s fine. When I bike, it’s fine. When I run, it’s not fine. So have I not run since I first felt the injury? I wish I could tell you that I’m always disciplined enough to back off of running completely when I’m dealing with an injury, but in this case, that was not the case.

I wasn’t running every day with this injury, but I definitely wanted to find out what it was, if I was going to be sidelined for a while, and how I needed to manage my recovery. After the first couple of times, the knee pain would set in after 5 miles or so of running and would render my last 2-3 miles a slower, wobbly experience of the poorest running mechanics I could unintentionally muster. So many things to address here…First, I learned that it wasn’t inflammation or bursitis as I thought it could be. It was a condition that I hadn’t dealt with since my sophomore year in high school: Iliotibial Band Syndrome (ITBS). ITBS isn’t a fun condition to be sidelined with, but it’s also one of the best injuries to face as it is not that difficult to fix. Continuing to run while dealing with ITBS, however, is not one of the ways to fix this issue which brings me to my next “thing to address” and the main topic of this post: Running while injured.

rwi5Image: Athletico.com

There are some injuries that just don’t let you run and there are some injuries that, depending on the severity, may still allow you to run, but prevent you from continuing to train. If you are dealing with plantar fasciitis, bursitis, or ITBS, you might still be able to log some miles, but I doubt you would feel that the quality of these miles match what you were achieving before the onset of the injury. So if you are logging miles, but not able to mix up your training or increase the intensity at times, are you still training? What’s worse, those miles you are logging might be worsening your condition. I was en route to this being my situation.

rwi3 rwi4

I have run about 6 times or so since a run mid-November when the pain from ITBS caused me to have to walk some of my miles just to get home. One of those runs, a 6.5 miler, was done on snow-covered trails and the blanket of snow provided a layer of soft ground that prevented an ITB flare-up. I had read about the impact of running being a cause for flare-ups in addition to running downhill, but this was the first time I was able to get in a run on soft enough ground where I didn’t feel any pain; regular, non-snowy trails still resulted in flare-ups. So when I arrived in New Jersey, I decided to test out the IT band on a route that had as much grass as possible. I managed to get in 5 miles before the flare-up occurred, but I needed to get home so I slowed down to 8 minutes for the remaining 2 miles to get home without too much regret. I haven’t run since, but have biked and continued my stretching routines and I’ll probably head out and test it again sometime next week.

rwi2 The New Jersey 7-mile run allowed me to feel mentally better than I have in a while, but that massage stick was my best friend for the next two days.

But what caused this ITBS problem to begin with? My educated guess: repetitive speed training. Was this intentional? Not at all. In retrospect, being in a Masters Degree in Nutrition program seemed to have messed with my approach to training and certainly the time I have for runs so I was treating every day as a speed day just to fit in 10 or 15 mile runs. Not good, I know, as this and not stretching after these repetitive training runs is what I firmly believe has led to my current bout of ITBS.

But here’s the good news: I drove to the local track today and logged 3 miles in 21 minutes without any pain. I guess my active recovery training over the past few weeks as been helping.

Regarding Recovery

Proper active recovery is key when it comes to fixing ITBS issues and helping you get out on the road or trails sooner rather than later. See, with a running injury, sometimes complete rest is not the best way to recover. Recovery, in a way, is its own training. There are certain activities and stretches to be done, certain activities to avoid, and even proper nutrition that can help with recovery depending on the injury. (For stretches that I used, see the video at the end of this post.)

In my case with ITBS…

Activities to include:

  • Certain stretches such as stretching my hips–tight and weak hips can result in ITBS.
  • Exercises such as isometrics.
  • I’ve also included biking to avoid losing too much fitness and to continue some general healthy cardiovascular exercise as well.
  • Strength training and squats to strengthen muscles that may have been too tight or weak, leading to my IT band issue.

Activities to avoid :

  • Running too soon; before really giving your stretches and exercises time to work may be defined as “too soon”
  • Certain types of running; I can forget about speed training and hill repeats until I’m recovered.

rwi6

Dealing with ITBS at the end the year has been kind of a blessing. I’ve been forced to pay more attention to my body and stretching which is ever-important and probably the only thing I preach, but practice poorly. Well, my Running 2017 NY Resolution is just that: to pay attention to stretching before and after my runs.

ITBS has also allowed me to use the winter break to relax and fully recover, mentally and physically, from the year. I’ve been planning my 2017 racing schedule and I’m taking my recovery seriously so that I can return healthy and ready to hit the trails and roads for marathon and ultramarathon training. Current races that I’m looking at for 2017 will be a blog post coming soon so check back for that!

Happy Running and Happy New Year!

I hope 2016 was good to all of you and I hope 2017 will only be better!

This video below is what I used to figure out what stretches I need to be doing. Thanks Physical Therapy!

 

 

Almost Recovered!

Okay…I know I’ve been MIA and I’m SOR…RY 🙂

I couldn’t wait to get home from work on February 23rd. It was going to be a great late afternoon and evening. The 23rd was a Tuesday so it was a 10 mile Tuesday for me as I continued my training for what I was hoping was going to be my 2nd Boston Qualifier at the Vernonia Banks Marathon this weekend (Apr. 10). Later that evening Val and I had tickets to our first Portland Trailblazers game which we got for free from her school (pretty sweet, right?).

ew10 We loved our free nosebleed section seats!

What I didn’t love was having to use Val as a human crutch to get from my apartment, up the hill to the bus stop, off the bus stop and to the stadium, inside the stadium, and back again. Why did I have to do this?

ew

That’s why! One mile into my favorite 10 mile route I ran right on top of glass from a broken beer bottle that instantly sent pain and shivers throughout my body. I remember gasping at the moment of impact, and I knew this wasn’t the pain you get from stepping on a random jagged rock with road shoes (also painful, but temporaril). When I pulled the glass out of the shoe, I realized my foot was getting very warm and I could very some liquid pooling in my shoe. Fortunately, I was not far from Val’s school so she was able to meet me and help me crutch over to a bus stop. The pain wasn’t excruciating, but that was probably just adrenaline masking the effects of the puncture.

What was interesting was how quickly I decided to not go to urgent care. I literally have no idea why I was so adamantly against seeing a doctor. Val asked if we should, and without question, I said, “Nope.” I guess I thought I could just go home, wash it out, slap a band-aid on the wound and just eat healthy food to speed up the healing process. I was sorely mistaken. I didn’t consider infection (I got lucky with this one) and Val thought that she didn’t see any glass when she cleaned the puncture site. Well, luck didn’t find me twice because 7 weeks after the incident, I finally decided to head to the Oregon Foot Clinic and lo and behold…

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Yeah…sorry friends who tried to help, but in the words of the doctor who pulled this out of me: “No amount of Silicea 30C was going to push that out.”

That’s right…7 weeks of not running. I actually remember jogging 4 broken-up miles 2 weeks after the injury and I had to run so awkwardly that my ankle was sore the next day from the repeated motion. I wasn’t immobile though.  I have been making good use of my gym membership and got a few days of swimming in, but mostly focused my time and energy on the bike and doing strength training. The bike has allowed me to get some kind of cardiovascular fitness training in without causing my foot to pain me and the strength training, I know, will help me bounce back quicker than had I neglected that important part of my training.

ew4 The trainer at home has been another lifesaver, mentally.

 Perfect Fuel  is pictured above and this chocolate + caffeine fuel is so great for half-way through my early morning workouts. One piece is all I need to ease my hunger from trying to train fasted. I definitely need to get back to running to really get my body used to endurance training on lower readily-available calories.

If someone asked me I would do if I were not able to run for weeks due to an injury, I’d have told them, “I’d be balled up in a corner somewhere.” Well, that wasn’t the case…

niipic I was made an official member of Nii Tribe.bw I limped around at a black-tie event with Val.

    2   I hung out with friends…

7…and made lasting memories!

2 I was treated to delicious food by our friend, Carrie, over at Our Stable Table

 12 13  And I certainly didn’t restrict myself to lettuce and carrots solely because I couldn’t run. Thank you Paradox and Back to Eden!

ew6 And most memorably, I attended the USATF Indoor Championships and saw some great competition!

And as I finish typing up this post (I started it yesterday, but the day got away from me), I am giddy because I finally ran a mile this morning. The sutures are out and I am on Day 1 of my return to running normally and consistently! It’s a good day, people.

Happy Running!

 

Injured, but staying positive.

You read that right. I’m injured. This is actually the reason I didn’t publish a blog post at all last week…I just had no desire write about eating healthy or being active as I wanted to eat whatever I wanted and I could’t run so writing bout running and exercising proved too difficult to be motivated to do.

So what happened? Glass…Glass happened. That’s right. No straining of a muscle. No tripping and falling and getting banged up. No stress fracture from my marathon training. Glass. Specifically, a broken bottle on the side of the road that decided to not get out of my way as I just finished mile 1 of my goal 10 miles for last Tuesday. Tuesday has been Tuesday-Ten Day for me lately and I was so looking forward to this run. It was a beautiful day too and I was feeling so, so good. I had just heard the faint ding-ding of my Garmin go off just 30 seconds prior to…the incident…and I had my eyes on the construction happening on the building that Under Armour has decided to move into here in Portland (that means Adidas, Nike, and UA will all have a strong presence here in PDX). Then, instantaneous pain.

6 Sorry for the graphic, but that’s what I’m dealing with. It’s the spot of the wound that is killer, because I literally haven’t been able to step down with any pressure until just yesterday (4 days after the injury). 

I’m still amazed by how quickly my body reacted to having stepped on the broken bottle, which prevented a much, much worse puncture wound. But there was nothing I could have done to prevent the puncture that already occurred and so the only thing to do was to heal…to recover. And while I accepted that there was nothing I could have done to prevent the injury, I still allowed myself to internally mope about it.

3 All swolled up.

The timing wasn’t great: At the time, I was  1 1/2 weeks away from my first trail marathon and approaching my middle phase of training for the Vernonia Marathon in April where I hope to qualify once again for Boston. I am still healing which is going very well (being engaged to a naturopathic medical school student has its perks), but while I haven’t been able to run yet, I have been able to stay in a good state mentally and to reduce too much fitness loss by getting on Val’s bike trainer as often as I can.

20 Watching some Sage Canaday vids on YouTube while I cycle.

Being injured has been downright annoying and sucky, but I’m so grateful that it wasn’t worse as most injuries that occur on a run generally sideline a runner for weeks if not longer. I am hoping that I can be back to running–heck I’ll take speedwalking–within a few more days. I know I’m going to be even more ready to get back out there as my  first stint as a head coach for a high school track team starts this week and I couldn’t be more excited (and slightly unprepared!).

I’m also excited to resume training for these marathons on my calendar as well as the ultramarathons I want to run after April 10th comes and goes. One of which is a race I ran last year and just missed winning by 30 seconds or so: the Pick Your Poison race by Go Beyond Racing.

pyp5 pyp3                                        VegStrong RunLong!

I chose that race to be my first 12 hour timed ultra and I had a blast! Henry Hagg Lake is incredibly beautiful; the organization of the race was excellent; the volunteers were outstanding; and my overall experience was a very positive one. I’m hopeful to race it again this summer and to get redemption at the 12 hour solo road option. The 24 hour option, the trail or road option, as well as the option to run the race on a relay team means that this race offers a little bit of something for everyone! You really do have quite the pick of your poison. Let me know if you plan on running! I’d love to see you out there!

pyp2 pyp4                                My best support system.

Being injured didn’t render me in a corner feeling sorry for myself; I was still out and about…

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Val and I had free tickets to the Portland Trailblazers game the evening I got injured. The plan was to get a great 10 miler in and go enjoy myself at the game…none of that happened, but I at least tried to enjoy the game. It was my first Blazers game, so that wa cool.

14 I couldn’t work the next day and I couldn’t run so the only way to turn my frown upside down was to treat myself to a lunch and some reading. I drove and hobbled over to Paradox Cafe for a delicious veggie burger and some of their house potatoes. #nomnom.

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I did go into work two days after the injury occurred and I’m glad I did. 1) The school let me use a set of crutches to get around and 2) I was a mile away from Back to Eden’s SE Portland location. Normally I would have eaten my lunch and been completely satisfied, especially after having gone to Paradox the previous day, but it was 65 degrees and sunny and I would have been crazy to not have gotten some of their delicious dairy-free soft serve.

bw  Three days out and I can hobble just a bit better. Val had a black-tie fundraiser event at her school (National College of Natural Medicine) so we classed it up and enjoyed a Friday night out with friends.

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7 Saturday night we said, “Safe travels” to our friend, Kelsey, and I think the vegan taco night and the desserts at Portobello got to us a bit. Annette decided to turn my fiancee into…something else. At least they had fun! And now we have just another reason to head to Colorado sooner!

And that brings me to today (Sunday is when I’m writing this). Val and I slept in, then I hopped on the bike trainer for a little over an hour until we went upstairs to babysit for our neighbors. Carrie, the metaphorical pen and literal mind behind OurStableTable.com, and her husband Lance treated us to the most delicious gluten free and vegan blueberry muffins I’ve ever had. Not kidding.

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I’ll just end it here and once again, because I can: #nomnom.

Hoping for a continued speedy recovery and getting back to training!

Happy (and safe) running everybody!

 

 

Dynamic Stretching for Runners

If you haven’t realized yet…it’s getting cold out there! Here in Portland, it hasn’t been too too bad, but it’s definitely getting colder. I ran mile repeats on a nearby track a couple of days ago and did so in my usual short shorts and a short-sleeved shirt, but yesterday’s sprint workout on the track left a chill in my bones!

It’s the cold temperature outside that made focusing on dynamic exercises such a well-chosen presentation at Portland VegFest and it’s what makes this post that much more helpful as well.

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Speaking of helpful, it’s rarely not helpful to stretch. We stretch to prevent injury. You could try to sprint full speed with cold muscles or as soon as you wake up and you will get your body to move forward, but injury is much more likely to occur. Stretching is also important depending on the time of day that is run and the season. Morning runners could probably benefit a ton more than afternoon runners since afternoon runners have been warming up their muscles all day versus morning runners who have likely only been awake for 30 minutes or an hour. But when it’s cold, muscles need a bit more time to get warm and primed for an optimal workout. But the warming up of the muscles is often missed when stretching is solely done in a very common way. This less encouraged kind of stretching is called “static stretching” and while it is less encouraged, it is more known and common than dynamic stretching.  This is probably because team coaches and gym teachers drilled in phrases such as “Touch your toes” or “Reach for the sky” as early as 7 years old and they’ve been commonplace stretches ever since–ready to be used in a pinch when we actually remember to stretch.

23 Stretching before a track workout.

Dynamic stretching, though, involves, as the name implies, movement. This kind of stretching may also be referred to as “active stretching” or even “drills.” There are 4 main reasons why runners and other cardio enthusiasts (e.g. swimmers, cyclists, recreational sports players) should be including dynamic exercises in their stretching routine:

  1. Increase your heart rate  – Going right into the workout plan without adequate warming up is not something I’ve ever heard as advice. Warming up with dynamic stretching and/or with an actual warm-up jog is highly encouraged to get the heart rate a bit higher so that it’s not spiking from low activity level to all-of-a-sudden intense activity such as whatever the training plan is calling for.
  2. Mimic the muscle movement the activity calls for – Touching your toes does not take place when running and so it get your muscles moving in the direction you’re about to have them moving when you start your workout. A Skips and B Skips do, however, move your body forward and mimic the running movement of your workout, as will high knees and butt kicks.

22 Doing some butt kicks before a summer workout.

3. Open up the joints – This past July, I completed my first 12 hour ultramarathon event. I won’t go into details except for what is pertinent for this post. For the first 10 hours, I was feeling really good. My movement was fine; my spirits were high; and my pacing and place were both where I wanted them to be. I was on track to win the 12 hour road option with a total of 64.2 miles, but I had to complete the last 10.7 mile lap by the time the clock ticked 12 hours. During this last lap, I could not turn to the side; the slightest turn of my head to the side would cause my hips to turn and it would feel like someone just clamped vise-grips to my groin and hip areas. My point? I clearly neglected strengthening my hips and lower back and definitely did not open up my joints before beginning the ultra. Doing certain dynamic stretches such as leg swings and high-knee-hip-rolls (or high-knee hip abduction) will do wonders for allowing you to get the most of our workout without putting extra stress on your body and thus helping to prevent injury. The same can be said for movements that actively move your lower back muscles and ankles (e.g. ankle rolls or ankle rotations).

4.  Reinforce proper posture – Lastly, dynamic exercises are great for getting your body to remember what proper posture feels like when exercising either in the gym or cardio on the road (i.e. running). Typically, when you are doing dynamic exercises, you are focusing on stretch so much that you are nearly hyperaware of your body’s position and this tends to lead to better posture. Even if you aren’t hypeaware, you are likely to be stretching in a controlled environment at a moderate pace where you can pay extra attention to your posture to ensure you are doing them properly.

Now that you understand WHY you should actively stretch before running, here is a routine that I have found works for me and one that I use with my track athletes that I coach. They are done in the order they occur in (I suppose this can be adjusted as you see fit) and in a distance of about 30-40 feet.

  • High knees – not in place; go forward 30-40 ft.
  • Butt kicks – same as above
  • Calf Raises – foot movement is: step forward slowly heel-to-toe; raise your body on your tippy toes of the forward food, then repeat wtih other foot. Your body should be moving in a walking motion.
  • Forward lunges- do this while moving forward 30-40 ft.
  • Leg swings – Leaning on a wall or a tree or even a lamppost, swing your leg side to side (or forward and backward) about 6-10 times and then switch to the other leg; I sometimes repeat up to three times until I feel loose
  • Side lunges 
  • Monster walk – I don’t use the band as in the video although you certainly could. I also alternate legs each time.
  • High knee hip abductions
  • A Skips
  • B Skips

I end with the skips to get the heart rate back up and ready for the run! I also add a warm-up to every run I do for an additional injury prevention measure. Again, you can find many other exercises that seem easier or better for you. Try them out and build a routine that works for you! My routine is as follows: I jog back and forth in the parking lot; complete the stretching routine in about 5 minutes; begin my warm-up and immediately transition to my planned run or workout. After my workout I’ll stretch only what I feel needs stretching which is typically my calves and my quads. I won’t complete a whole routine again, but that’s just me!

If static stretching is what you typically do and have been doing, try swapping a couple dynamic stretches with static ones to get your routine more active until you can get to an all-dynamic stretching routine.

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Do you do any dynamic stretches that aren’t included here? How has dynamic stretching affected your running or exercising?

Here’s a great video that shows what A Skips and B Skips look like. You can find all of these exercises somewhere online to help you visualize them.

 

Somehow I Wrote About Portland VegFest in Less Than 600 Words

Sorry, ERaD readers, for the really long delay in posting anything! I had quite a busy weekend and the week was spent preparing for a Chemistry exam. I have to do well if I’m going to get into the Nutrition master’s program and bring you the best posts on eating and nutrition I can muster!

Last weekend was truly remarkable. I had the honor of representing No Meat Athlete at Portland VegFest and the booth couldn’t have been in a better place; we were right next to the amazing Brenda Carey, founder and editor of Vegan Health & Fitness Magazine, as well as Robert Cheeke who is a 2-time champion vegan bodybuilder. And yes, I was giddy when I first saw them. Vegan celebrities do exist, people.

With others, I helped bring in several of the presenters on the demo stage which included the well-accomplished runner Tim Van Orden, pro-cyclist Zak Kovalcik, and a few other local persons in yoga (Yoga isn’t exercise?? Clearly you haven’t tried it.), Nia, and boxing.

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Annie (yogaRIOT), Andrea (Nia), Me, and Tim .

The four of us in the picture each had our own presentation, but we are captured here waiting for the fitness panel Q&A to start. Tim gave an inspiring and informational talk about overcoming obstacles to reach one’s fitness goals; it’s obvious what Annie and Andrea demoed; and I demoed what the crux of the next post will be about: dynamic stretches with an explanation for why dynamic exercises are encouraged over static ones. I’ll get into that in my next post but first, allow me to share with you some more photos from Portland VegFest.

I was swamped with volunteering and demoing and working the booth and taking pictures of everything was the last thing on my mind…and probably something that would have been impossible unless I had deleted every picture from my phone’s library just to make enough room. No worries though; the creative guys at Vegan Foodiot posted a 20 minute cover of Portland VegFest which I embedded at the very end of this post for your pleasure! And yes, all of the food they tried (and didn’t try) was superbly plant-based and superbly delicious. Gotta thank these two guys from Vegan Foodiot, because without them, I’d have to talk up VegFest way more than I do now. Now, you can just watch it!

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The Friday before VegFest weekend was a nutrition and health conference organized by the group that puts on Portland VegFest, Northwest Veg.  NW Veg brought in fantastic speakers and an exquisite vegan/plant-based lunch buffet was provided as well!

5  14

While the health conference was happening, scores of volunteers  were downstairs helping to set up for VegFest. The No Meat Athlete booth was just one of the many booths represented that has veganism as part of its constitution.

18   17

Val was pretty darn excited for her Yeah Dawg lunch! This hotdog-shaped food is made entirely of a blend of plant foods (veggies and legumes to be exact). The Cali Kush Dawg is pictured; topped with coconut bacon, avocado, and jalapenos that I added. Oh and the image above the title? That’s Homegrown Smoker  which is a place that if you are vegan in Portland and tell someone you’ve never been, you’ll get looked at like you just said you’ve never drank water. Truth.

Okay. That’s all for VegFest…for now. Stay tuned for my next post which will include the details of dynamic stretching which I demoed at VegFest and now that it’s getting much colder out there, proper stretching and warming up should be paid attention to even more to help prevent injury.

Were you at Portland VegFest? What were some of your favorite foods, products, or other booths/organizations that you visited. Have you ever been to a VegFest? Tell me about your experience!

 

3 Reasons Why You Shouldn’t Neglect The Rest Day

Some people despise exercising. Others are addicted. A happy medium is obviously the healthier choice, but even those who don’t consider themselves addicted may get down on themselves when they let even one day slip away that they don’t workout.

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When I fall asleep at any other point than nighttime, my body is telling me that it needs rest. Sometimes I can’t help but listen.

Rest days are something I used to struggle with a lot more than I do now. I always had this guilty feeling like I couldn’t eat normally that day or I got antsy because the weather was beautiful and I wasn’t sweating it out on the road. I still should probably get much more sleep than I currently do, but I have disciplined myself to take at least 1 day off a week for recovery and mental rest. Even someone who loves running as much as I do needs a mental period of rest to avoid the rut of not running for several days or weeks. This used to happen to me all the time!

To avoid forgetting to take rest days when I’m race training, I write the rest day into my training plan for the extra accountability. If adjustments to my training plan occur, I simply move the rest day to a nearby day that I know I could use a rest such as before a hard day or after one. Amby Burfoot, 1968 Boston Marathon winner and running guru, once said, “You could spend a lifetime regretting the days when you continued running; you’ll never regret the three to seven days of rest.” He was speaking about resting or easing up when dealing with even a minor injury, but I think his main point can be applied to rest and recovery in general terms as well.

For runners, triathletes, swimmers, cyclists, crossfitters, rock climbers, speedwalkers, and everyone else who has a heavy weekly training regimen, taking a rest day is important for so many reasons. Let’s keep it short and dive right into the top 3 reasons why I think you shouldn’t neglect the rest day.

 It’s Important for Muscle Recovery and Strengthening

If you think exercising and working out is helping you become stronger and more fit…you’re not entirely correct. When your body is able to rest (and I don’t mean the 2 minute rest in between track intervals) it is also able to start repairing muscle damage accrued during your workout routine. When you run, lift weights, etc., you’re actually breaking muscle tissue and that tissue needs repairing if you want to continue your healthy lifestyle. Have you ever gone out for a morning run after a previous hard day and feel like your legs were lead? You probably could have benefited from a bit more rest.

Taking an entire day off to recover is a great decision for the benefit of your body’s health. This doesn’t mean, though, that it’s necessarily okay to lay on the couch all day because you don’t want to use the leg muscles you use for running. In fact, walking is a great way to also help your muscles recover because it will promote oxygen and blood flow.

 It Can Help Reduce Risk of Injury

Exercising hard every day is a lot on your joints and muscles. Inflammation increases in the body after you run–this is natural–so you want to give your body the opportunity to reduce that inflammation and to prevent injury. Proper nutrition can help reduce inflammation, but rest is also essential. Stress fractures, strained muscles, soreness, tightness, and other injuries are much more likely to happen when you keep your body in overdrive every day without turning off the engine. Speaking of engines and overdrive…

 It Can Help You Avoid Burnout

If you’re running and working out 7 days a week, there’s a good chance you enjoy what you’re doing. There’s an even better chance that you at least enjoy the results of your efforts. But there’s always the chance that doing too much of what you enjoy doing can result in burnout. Hopefully you like your job; most people hope to. Do you think you’d want to continue working there if you didn’t get at least one day a week to yourself where you didn’t have to report to the office or check-in with your co-workers? You may have no choice due to bills and other responsibilities, but your feelings about work and productivity would likely take a turn for the worse if you suddenly found yourself in that situation.

Too much of a good thing, may not actually be a great thing. If you love running or any other type of exercise, you’re more likely to continue loving it by giving yourself at least one rest day–one day to recoup. Think of it as a mental health day. The best part is that your exercise of choice is not going anywhere. It will be right there waiting for you tomorrow and you’ll be much more refreshed to take it on!

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A rest day when on a vacation is never a bad thing. Especially when you have certain amenities to take full advantage of all day long!

So give yourself some TLC and treat yourself to some weekly R&R…You won’t regret it!