BASS PRO MIDWEEK MOTIVATION-Strike a balance

Hello runner friends!

Welcome back to the Bass Pro Fitness Series 

MIDWEEK M😊TIVATI😊N blog.

Now let's get started by talking about something that's important to maintaining your motivation to run.... BALANCE.

Okay, so what exactly is balance and why is it important? As defined, balance is a condition in which different elements are equal or in the correct proportions. And it's important because if we don't arrange the elements in our life—here we will talk about the elements of rest and running—in the correct proportion, we can expect to experience negative consequences like burnout or injury.

How much rest do I need you might wonder? While that answer might be different for everyone since it's based on individual characteristics such as age, fitness level, lifestyle, goals, training cycle and so much more, the general consensus is that a person needs at least one or two days a week to let their body rest and recover both mentally and physically. Why? Because running places a lot of stress on the body, triggering inflammation and microtears that need time to heal. Which means, without rest, you might end up losing ground rather than gaining it. 

Alright. So now you're thinking to yourself, "Do I need a rest day?" The answer to that is most likely yes if you are experiencing any of these conditions.

1. YOUR RESTING HEARTRATE IS ELEVATED. Take your pulse (in Beats Per Minute-BPM) at the start of the day to find out what’s normal for you. An elevated resting heart rate is a sign of stress, related to the imposed demand of training. If your heart rate is higher than normal, it could be because your body is pumping more oxygen to the recovering tissue in effort to heal the micro-torn muscles. As a guide, an elevated heart rate typically sits above 10 beats per minute.

2. YOU’RE TIRED. New onset insomnia or common sleep disturbances are also signs of overtraining, so if you’re having a hard time falling asleep it could be because your central nervous system is overstimulated from trying to heal your muscles. If you don’t sleep well or long enough consistently for a few days, your reaction time, immunity, cognitive functions, and endurance will decrease, with compounds the symptoms of overtraining. Two rest days in a row should be enough to reset the body back into a normal sleep schedule and cycle. 

3. YOU’RE MOODY. Whether you’re hitting the gym, the trail or the open road, you may notice that your mood improves as soon as you get moving. But overtraining has the opposite effect. You’ll begin to feel mentally fatigued, as if you have a mild hangover or head cold. If overtraining happens for a prolonged period of time, it could even lead to depression due to prolonged stress on the central nervous and hormone system. And remember, overtraining is a gradual thing. Stay in-tune with your body so you will recognize these slow changes and take a rest day to avoid total burnout.

4. YOU’RE SICK. Regular exercise helps boost your immune system, but too much of it can compromise your health and lead to illness. The process of overtraining means your body is in a “continual catabolic state,” which lowers immunity and increases chances of coming down with a cold.

5. YOU’RE ALWAYS SORE. Runners tend to block out signs of fatigue thinking it will make them better, faster, stronger, tougher. And while a bit of muscle soreness is totally normal at the start of a new exercise routine or after a long run or race, you shouldn’t be feeling constantly sore. Studies show that muscles need anywhere from 24-72 hours to recover. But if you’re still sore past the 72-hour mark, be sure to rest; this type of extended soreness is a sign your muscles aren’t recovering.

6. YOU’VE HAD A FEW BAD RUNS IN A ROW. A “bad” run is subjective to interpretation by an individual. But if you’ve been doing the same or similar workout to what you always do, and have been feeling slow or weak, it’s a sign you need a rest day. For example, if you regularly crank out a 10-minute mile but find yourself struggling to keep an 11-minute pace, you’re in need of some rest.

7. YOU’RE NOT SEEING RESULTS. Has your body stopped changing in spite of your best efforts? If so, you might have hit a plateau and you are in need of definite rest. You might even do some cross training before returning to running to reset you body. 

8. YOU FEEL THAT YOU NEED A REST DAY. Like I said before, runners are advised to take one or two days off a week to recover. But there’s really no magic formula for determining what's best for you. The best way to tell you need a rest day, really, is to listen to your body. If you find you’re dreading your workout, you're anxious or you're feeling worn down, go ahead and take that rest day.

Now before you say, "I know I need to take a day or two off from running but I simply can't do it!" consider this... if you're one of those people (like me) who uses exercise to prevent or treat your depression, take heart. A rest day doesn't have to mean no exercise at all (unless you have just completed an ultramarathon or are worn down to the point of shutting down, breaking down or burning out--then it's time for a complete day or two of rest), it can mean doing some type of active recovery. Good news right? 

In fact, active recovery is often considered more beneficial than resting completely because it increases blood flow, reduces lactic acid buildup, helps eliminate toxins, keeps muscles flexible, reduces soreness, and helps you maintain your exercise routine. As an ultra runner and running coach, I can tell you that discovering active recovery has been a life-changer!! My favorite activity is aqua running. It not only allows my body to heal but tones and strengthens my muscles, joints and ligaments while allowing me to keep my sanity on those days when I can't run. But there are other active recovery activities you can do if you don't have access to a pool like walking and yoga. So unless you're injured, in pain or very tired (either mentally or physically), active recovery is a great option for you. Otherwise it's time to take some time off. 

So there you have it friends. Whether you're a beginning runner or a runner who has been at it for many years, finding the right balance between running and rest can not only keep you motivated to continue running for a lifetime but can help keep you healthy enough to do it. And remember this... rest days are not just about resting the body but about resting the mind and the spirit. They're about taking a break to slow down, to be in the moment, to be grateful and to count your blessings. So learn to love those rest days and you'll soon find that you look forward to them. 

Happy Running!!!