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20th Sep 2022
You know when you have a running workout planned for the morning, but the moment your alarm goes off, you can tell your body isn't feeling it? So, what's the game plan? Should you stick to your running plan, or should you crawl back into bed and give your body the rest it requires?
While it is important to be diligent and consistent with your training runs to ensure that your body is conditioned to go the distance, pushing through a scheduled workout when you are exhausted can increase your risk of injury. That is why adaptability is essential. Here are six factors to consider when deciding whether or not to rest rather than run.
Regular muscle soreness after a workout is referred to as delayed onset muscle soreness (DOMS), and it is caused by small tears in your muscle fibers while working out.
But how do you distinguish between DOMS and an injury? When compared to pain from an injury, DOMS often feels less connected to a specific body part or targeted area. Running, for example, can cause hamstring and calve soreness, but knee pain caused by a runner's knee injury feels more isolated to the front of your kneecap. Look for bruises or swelling to help you identify pain, which can feel dull, sharp, or throbbing.
Overtraining can also be indicated by soreness that lasts more than three to four days. Overtraining syndrome occurs when your body does not recover properly. As a result, your performance suffers. Consult your doctor if you believe you are overtrained.
In general, your resting heart rate is a good indicator of your cardiovascular health: lower resting heart rates can indicate higher levels of cardiorespiratory fitness because your heart is strong enough to pump more blood throughout your body with each heartbeat. A normal resting heart rate ranges from 60 to 100 beats per minute, though some athletes may run lower.
An increase in your resting heart rate can indicate that your body requires more rest and that you should postpone your workout. Take a day or two off to ensure you're properly fueling your runs and staying hydrated, as dehydration can raise your resting heart rate as well.
Every run will not feel better or be faster than the one before it. Your training will always have peaks and valleys, which is completely normal. Feeling like a run is difficult does not always indicate that something is wrong, but it can indicate that something isn't quite right with your recovery.
If you don't see an improvement when you reduce the intensity of your training—for example, if your easy pace suddenly feels difficult—or if you're just not nailing your workouts or feeling good about them, it's a sign that you need to rethink your training and recovery. Other signs to look for include feeling more fatigued than usual during your runs or feeling unable to complete your workouts.
Your performance and recovery can suffer if you don't get enough quality sleep.
It is a time when your body is repairing all of the micro-tears in your body caused by strenuous workouts. Without sleep, your body will not function properly and will be unable to heal itself.
If you're getting less sleep than you need at night, switching up your run schedule can help you get enough shut-eye.
Stress does not always necessitate canceling your workout; but in some cases, modifying your workout may be sufficient to avoid overstressing your body and mind.
Changing your workouts is a great way to reduce the impact of stress on your training. If you've had a stressful day at work or at home, don't try to hammer out a speed session because you won't have the mental stamina to do so, and a bad training session will add to your stress.
You understand your body better than any training program or run coach. So, if you're feeling off, even a minor change—such as an eye twitch, waking up with migraines, or becoming ill more frequently—could be an indication that your body isn't getting enough rest.
Consult your doctor if you notice a pattern of pain, injuries, or illness to get a proper diagnosis and treatment plan. In this case, you may need to make some lifestyle changes in order to optimize your training.
