Do I Need A Day Off?
| August 27th, 2012
It is important to know your body’s limits to prevent over-training. Rest and recovery are key components of training and allow your body to adapt to the stresses you are placing on the body. When we train, we cause irritation and inflammation to our muscles. Rest days give our body the opportunity to recover and heal the muscles so that they are stronger than they were before we trained and better prepared for the stress of the activity the next time we engage in it. By skipping your rest days or over training, your body will actually begin to lose strength, speed and stamina. Over training not only causes you to plateau in your work-out; it can also negatively affect the rest of our body systems.
What are some of the signs that my body is being over-trained? How do I know when I NEED a day off??
Runner’s World had a great article in the June 2011 issue. To summarize, they recommend paying attention to ten markers. If you say “yes” to three or more of the markers, you should strongly consider taking a day off.
- You are losing weight.
- Your heart rate is elevated. This is a sign of stress.
- You aren’t sleeping well or aren’t sleeping enough. Sleep is necessary to help rebuild the muscle fibers you disrupt with a good workout.
- Your urine is dark yellow in color. A sign of dehydration. You need to drink water.
- You feel run down. Be honest with yourself on this one.
- You are in a bad mood.
- You feel sick.
- You have pain or an injury.
- You had a bad workout or multiple workouts.
- Your oxygen levels are low (as measured by a pulse oximeter). Most people will not be able to monitor their oxygen levels and thus this marker will likely not apply.
Visit Runner’s World and click on the article “10 Signs That You Need a Rest Day” for more details. Ultimately, you need to listen to your body and give it the rest it deserves when it needs it.
Amy Flick is a graduate of Marquette University, Milwaukee, Wisconsin. She obtained her Bachelor of Arts in Psychology and a Master of Physical Therapy. She is an Orthopedic Certified Specialist and a member of the American Physical Therapy Association. For more information visit: www.thedacareorthoplus.org or call 920-831-5050.
As the Fox Cities Marathon half marathon sponsor, ThedaCare Orthopedics Plus is proud to offer a Free Injury Assessment Clinic every Tuesday until the Fox Cities Marathon, noon – 1 p.m. The free injury clinic is open to all participants in the Community First Fox Cities Marathon races (including full marathon, half marathon or 5K). ThedaCare Orthopedics Plus’ sports medicine team of licensed athletic trainers, physical therapists or sports medicine physicians will be available to assess injuries and provide recommendations to help you continue or return to running safely. No appointment needed. Visit ThedaCare Orthopedics Plus, Appleton Medical Center, 820 E. Grant Street, Appleton, Tuesdays, noon – 1 p.m. For directions, see: www.thedacareorthoplus.org.
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