Can you explain the recovery days?
Recovery Days
One principle in training is that training stress must be balanced with rest. I always talk about the equation “Optimal Stress + Optimal Rest = Optimal Progress.” As such, included in training plans are recovery days. As you might expect, recovery comes in many different forms so you will see different Recovery Days in the plans (e.g., Off, XT or ER: 30-45 min).
Cross Training (XT)
I almost feel like we shouldn’t use the term “cross-training” anymore as it’s really a catchall term but means so many different things to different runners. Many runners are wedded to their cross-training activities so I try to provide the flexibility to do what you like within the training plans.
That said, let’s review the different types of cross-training runners use and what this may mean for your training.
Run-Like Training: Cross-training for many runners is a time when they want to mimic running as closely as possible but usually for injury reduction, they need an alternative to running. Examples are running on an Alter-G treadmill, water running (aka aqua jogging), underwater treadmill, elliptical and any number of new machines that promise to mimic the mechanics of running but without the pounding.
As expected, sessions for this type of cross-training mimics your regular runs. You can do an “easy run” (which is what most people do) or you can match the duration and intensity of typical running workouts in these sessions. The benefits are that you get much more running-specific adaptations than many other types of cross-training (described below). The negative is that you are adding another run-like stress to the body/mind so you must account for this in the training plan’s stress/rest cycle.
“Endurance” Fitness Alternatives: Similar to the above, these activities often simulate the same cardiovascular challenge as the run-like cross-training activities but limit musculoskeletal stress. Examples would be cycling, spinning, swimming, rowing and any other activity that primarily stimulates endurance/stamina the way running does. However, runners can also do high intensity workouts with these as well so, like running, there are a myriad of combination of stresses that can occur in these activities.
Mostly, runners use these for another endurance activity with less/no pounding or they want a change of pace from running. As you would expect, it’s not always easy to “convert” these activities to the equivalent stress of running but with some experience, runners typically find just how these activities affect their future running.
Runners certainly build fitness from these activities and this fitness can help running, maybe not as much as the run-like activities but more fitness is nearly always a good thing for humans. Negatives include that they aren’t as run-like as other activities and, depending on the intensity/duration, will need to be accounted for in subsequent run training. For example, a runner doing an easy 1 hour bike ride will likely be fresh and ready for a key run workout the next day but a 1 hour spin class will be a completely different challenge and likely require more recovery before a key run workout. So, the runner must always be aware of the stress/rest cycle.
Injury-proofing: While the first two types of cross-training have been more of the “aerobic” type (though as mentioned, they can also be very, very intense), injury-proofing is about building a strong and injury-resistant body. Like the last type of cross-training, this can also be very intense and build running-type fitness, but most runners are doing this as a more traditional strength workout to build muscular strength.
As with the other types of cross-training, there are a wide variety of injury-proofing exercises and how they are performed will determine how they may fit with (or not) your running schedule. Some routines (like our Core Routine) are simple circuits designed to prepare the body to handle the rigors of running. The workout is quick and easy yet highly effective. And, the recovery is very quickly so a runner could do this type of routine and easily be ready for the next run. Other programs get more intense, either with the muscular load and/or metabolic challenge. Some runners lift weights with a focus on strength development. Some participate in fitness classes where there is not only a component for strength development but also fitness development (think “boot camp” or Cross Fit). Some routines are done in a gym (either on your own or in a class), some are done at home and some are incorporated as part of a run workout (post-run).
Not to sound like a broken record, but it really doesn’t matter what you do as much as what the stress and thus recovery is from the workout. The benefit is that we all need to be injury-resistant and as we age, we need to maintain muscle mass. So, I’m a big fan of some kind of injury-proofing. You just have to figure out what will fit with you and your life. And, the key point is how it affects your running. Most runners find that putting the intense injury-proofing sessions AFTER they key run days works best. The lighter sessions (think Runner’s Core Routine) can pretty much go anywhere in the week. One nice thing is that it is very easy to see the injury-proofing routines effect on your running. If you are sore and tired and your important running workouts suffer, then you must adjust something. And that is the negative of these workouts, it takes some trial and error to find the best level and timing of strength training that helps your running but doesn’t hinder the run training.
Restorative / Corrective: The last type of cross-training that runners do could be termed restorative or corrective. I’m a big fan of restorative activities, not just for running performance but for overall health and well-being.
With all that said, my point is that cross-training means a lot to a lot of different runners and we don’t want to force anyone to do something that doesn’t fit. Instead, we provide suggestions to include cross-training and allow you to choose what works best for you. I will say that we are usually thinking of cross-training as something that causes little fatigue, because this is what most runners do. Their cross-training isn’t a “killer workout.” If you do create a lot of stress and fatigue in your cross-training session, then it will naturally need to have sufficient recovery afterwards. Ultimately, my rule of thumb is that the cross-training should not negatively impact the running (our primary activity). If it does, then you must either change the cross-training (change the stress of it or move to a different activity) or you must move the cross-training day farther away from key running workouts. (Being sore and “flat” for an easy run after a strength session is no big deal but being sore and flat for your race-specific run is a no-no.)
Choose what you like, what you feel will benefit you and play around with it. We want you to be as fit as you can, avoid injury and be set up for a lifetime of fitness. It often just takes a little trial and error to find the right activity, timing and intensity/duration that works in your running week (which, of course, changes throughout the year so you’ll need to also be adjusting your cross-training).