Stop running stupidly every day, 3 factors determine how many days a middle-aged person should rest after jogging for 10 kilometers!

Let's start by looking at an example of a running program that others take a few days off:

Monday, run off. Tuesday, 9.6 km. Wednesday, 14.4 km.

Thursday, 9.6 km. Friday, 16 km. Saturday, 8 km. Sunday, 32 km (LSD).

This is the 10th week running plan in an advanced marathon preparation plan, with only one day off for the entire week plan. Obviously, let alone middle-aged people, young people "cannot afford" such a training amount if they are not trained.

What is "unbearable"? One is that he cannot run, and the other is that his body cannot recover.

Suppose a middle-aged person already has the ability to jog 10 kilometers, then there is no problem of "can't run". So how long does it take for the body to recover, and what factors are involved?

Taking the previous example as an example, the reason why advanced runners can use the practice of large running volume and few rest days is based on the ability to recover quickly and powerfully.

Sports experience, at the most basic level, represents that a runner has invested a lot of exercise time in the past for a long time. The longer the exercise time, the higher the physical fitness level, and the more suitable for long distance and large running volume. Through repeated middle and long distance running, the body's recovery ability is continuously improved.

In addition, experienced runners not only recover by sleeping after running, but also master more recovery techniques than novices, such as warm-up before running, stretching after running, cold bathing, cross-training, and participating in strength training. , psychological suggestion, etc., these techniques are more conducive to the effective recovery of the body.

From a general point of view, novice runners just start running three times a week, each time less than 5 kilometers, so that each run can have 1 to 2 days of rest and recovery time. This frequency of exercise is suitable for most exercisers.

Healthy middle-aged people, after more than a year of regular running exercise, gradually increase their running to 4 to 5 times a week, and their bodies can generally recover in time.

It is also a middle-aged person, in his thirties and fifties, there is a huge difference. Obviously, the former has better recovery ability and requires shorter recovery time.

But this is just the general case. If the factor of "sports experience" mentioned above is added, the physical state and recovery ability of a middle-aged man in his fifties who have been running for a long time is definitely better than that of a novice in his thirties who has just started running.

How can middle-aged people grasp the recovery time after long-distance running? The easiest way to do this is to "judgment by body feeling".

The recovery after a long run does not mean that the body feels no fatigue and soreness before the next run. In experience, after regular running frequency, 1 to 3 days of rest after each run can basically eliminate most of the fatigue and soreness. Moreover, some fatigue and soreness can be eliminated by stretching and aerobic exercise with a small amount of exercise.

For example, if you run on Monday, rest on Tuesday, and then go for a run on Wednesday, you may still have some muscle soreness in your lower limbs. At this time, you can quickly reduce or eliminate these discomforts through a ten-minute warm-up, including stretching, trotting, and high leg raising exercises. . Moreover, the older the exerciser, the more attention should be paid to the effect of warm-up and stretching on the recovery of the body.

Our physical state is not constant, so the state of a runner is also affected by many random factors, such as recent health conditions, sleep quality, mental state, climate, physiological cycle, stress and mood, environment, etc.

When your body and feeling are in a good and moderately excited state, you can often run to a good level easily. Stretching, bathing, sleeping, and nutritional supplements after a run will help you feel better and in good shape, all of which will help you recover quickly. Conversely, even small runs can feel exhausting.

Therefore, runners cannot follow the running plan rigidly and rigidly. When the body feels poor and the recovery is insufficient, the rest time can be appropriately extended and the body can return to an acceptable normal state.

In addition to the above three reasons, diet also has an important impact on physical recovery after running. Not only food intake issues, but also nutritional structure issues, such as vitamins and a variety of trace elements are essential for the recovery of exercise capacity.

From this point of view, there is no absolute answer to how long a middle-aged person who can run 10 kilometers should rest after each run, but should be determined according to the actual situation. So if you love running, how many days are you going to rest after running today?

【Extended reading】

Tired of running 5 kilometers, or not to run tomorrow? 3 tricks to learn to rest, the body recovers quickly!

No effort, no gain, fitness is not necessarily the case! Why don't you need to exercise every day?

Royal Fitness