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GIVE IT A REST by Derek Parker (Coaching adviser - Kilbarchan AAC) TRAINING for long distance running requires dedication, commitment and hard work - but it also requires rest and recovery. Knowing when NOT to train is as important as knowing when and how to train. Days off or days of easier running are not opt-outs. They are crucial to the training programme. World-class athletes like Paula Radcliffe takes one rest day every nine days. Our own Hayley Haining has one rest day every seven days. Sometimes more if she feels she needs to, If rest days are good enough for Paula and Hayley, then they should be good enough for everyone else. More is not always better. Indeed, it's seldom better, A rest day (complemented by nutrition and hydration) allows the body to re-accumulate glycogen (carbohydrate stored in the muscles and liver) following its depletion during hard training sessions. A rest day also enables the athlete to replace vital mineral salts and electrolytes like potassium, magnesium, sodium, calcium etc which are lost through perspiration and which are VITAL for human health. A rest day assists the healing of the microscopic muscle damage incurred through training when the athlete makes thousands of footstrikes on the road. Protein ingestion is also important in this regeneration process. That is why a good post-race or post-training meal should comprise around four parts carbohydrate to one port protein eg baked potato and portion of chicken/tuna/salmon. Rest periods also allow for training gains to be consolidated and absorbed by the human body. These gains are made during the recovery phases and not during the session itself. They take around two weeks to manifest themselves. As well as taking regular rest days, athletes can also manipulate their training programme to give themselves hard/medium easy weeks. For example, if you are building up your long runs for a big race like a marathon you could train along the following lines: 1st - week 10 miles; 2nd week - 12 miles; 3rd week - 14 miles; 4th week - 8 miles then start the fifth week at 16 miles. Likewise, a build-up training programme over one month could be: 1st week - 40 miles; 2nd week - 45 miles; 3rd week - 50 miles; 4th week - 25 miles then move on to 55 miles in the fifth week. If you cover 200 miles in one month, a training programme could take the following approach: 1st Week (hard) 65 miles; 2nd week (easy) 35 miles; 3rd week (medium) 55miles; 4th week (moderate) 45 miles then progress, if desired. Too much training without a break causes injury or immune system breakdown. Remember the acronym, GAS (general adaptation syndrome). Hard work + hard work + hard work = breakdown. Hard work + rest + hard work = progress. So give it your training a break Derek Parker |