I made it through a full week of no running. And you know what? It wasn’t bad at all. If there is ever a time to take a break from running, the end of winter is it. I keep reminding myself how much I will want to be outside running again when spring arrives, and it’s better to take time off now than have to do it later.
If you follow me on Instagram, you probably saw that I kept active this week. Thank goodness for other ways to exercise because as long as I could sweat and strength train I didn’t miss the running quite as much.
When I last ran on Saturday, my hamstring felt tight, and that loosened up after a couple of days. Even though my ankle had felt fine during my last run, it started bothering me again on Thursday. These are the types of mysteries that I just don’t understand. As I am writing this over the weekend, it feels better. I’m still trying to figure out how to move forward but for now I am thinking I will take another week off from running and then go from there.
While I do think the time off won’t hurt, I don’t think it’s wise to just take a break and then start back up again. Who is to say the same problems won’t pop right back up again? If I don’t do anything different, why would I expect a different outcome? Now, as you can see, even without running this week my foot randomly flared up one of the days. If I were running this week I may have blamed it on the running.
Here’s a quick recap of the week:
Monday: 40 minutes spinning, core work using this video
Tuesday: 20 minutes spinning, upper body workout
Wednesday: 10 minute warm up on bike, lower body workout/PT, 20 minute walk
Thursday: 50 minutes spinning, glute workout
Friday: 20 minutes Pilates, core work/PT, mobility
Saturday: 45 minutes spinning (broken into 15 minute intervals) with strength training/core and a quick yoga session
Sunday: Rest
I will say it’s been nice to have more time to do all the other workouts I like to do. Usually I feel like I am rushing to get in core work or foam rolling. Without spending the time bundling up and heading outdoors I feel like I have a few extra minutes to get those things done.
One strategy I am thinking about using when I return to running is heart rate based training. Has anyone tried this or do you have any books on it you would recommend? Now that I have a wrist-based HRM it’s much easier to keep track of my heart rate when I am running. Besides, sometimes I read when I am on the spin bike so it’s always good to have a running-related book lined up!
[Tweet “The weekly rundown- without any running! @milebymilerun #weeklywrap #workouts “]
How were your workouts last week?
When was the last time you took a week or more off from running?
Have you ever used heart rate based training?
I’ve never used heart rate based training but I know Jennifer from Dashing in Style used to use it before she started doing Hansons and she used to like it. I do like keeping track of my heart rate now though – so interesting to see how weather affects it. Last week when it was in the 80s here my HR skyrocketed compared to the previous week!
I bet the weather really affect your HR! I should start at least paying attention to mine while I work out so I can figure out whats normal.
i definitely agree that now is the perfect time for no running. before we know it the weather will be right for us to always be outside so now is great for you to rest your foot and feel back to normal for spring! I agree that I feel rushed during my other exercises when trying to get running done on the same day too. it’s nice to switch things up! I hope your foot is better this week.
Thanks! I always think I can fit in more than I have time for and end up rushing at the end of my workout!
Hey, if you aren’t going to be able to run, might as well be in the middle of winter! One thing about HR training: it can be a really effective method, but if you are going to do it, you MUST wear a chest strap. The wrist based monitors are not accurate at all.
That’s frustrating that they aren’t accurate, because I can’t wear a chest strap without chafing.
You did a great job of including those other spinning and core workouts. I’ve never done HR training but would love to hear what people think
Thank you! I’ll let you know if I find any good books on HR training!
As of last Friday, I’m taking a week-long running break after experiencing some unpleasant foot pain. You’re so right, it almost feels weird to have so much more time to do all those other workouts and exercises. I hope you feel better soon. I’ve never done heart rate training but I’ve heard great things.
I hope your foot heals up quickly! Its definitely strange to have more time to do other workouts. I just try to make the most of it!
You nailed it when you mentioned having other workouts to do when you’re not running. You probably know I’m a huge advocate for cross-training, and I just shake my head (and secretly roll my eyes) when people whine about not being able to run and how they’re losing their minds LOL
I know, I can always find something to do to stay active even when Im not running! Although I really appreciate having a bike now, because I feel better when I can keep up with some cardio.
Winter is the best time to take a break from running, especially since you have a spin bike that you can easily use! I agree with Susie that the wrist-based HRM just don’t give an accurate reading. In 80/20 running there’s good section on heart rate training, and the Maffetone Method is good if you don’t want to do any speed work.
Thanks! I will have to check those out.
I do not know when I took a whole week off from running. I have took four days off right now because I have been on vacation. I am really looking forward to run ing when I get back. At least you have still been active while not running. I have never did heart rate based training. I’d like to give it a try.
I hope you can get back to running soon! Its tough to take time off when you are healthy and feeling good.
I love your perspective on this! And wow your body looks stronger than ever. Keep doing what you’re doing and you’ll be passing all those fair-weather runners come Spring!
You’re too kind. And we will see about that…doubtful, but something to strive for:)
I know people who preach HR training like it’s the gospel of running. But I agree with Susie – if you are going to truly train by this, wrist monitors are not accurate. I have a GPS with a wrist HR monitor and while I like using it as a general reference to compare and see how I’m improving, I really don’t trust its accuracy that much. One thing HR training is really good for is making sure your easy runs are truly at an easy effort. I found that helpful when I was returning to running after a long time off.
I’m glad your week without running went well. I totally know what you mean about finding it hard to balance workouts with running – it always seems like there’s so much I want to do and not enough time to do it!
Thats a really good point that the HR monitor can be used as a general reference. Maybe as I learn more about HR training I can just use it as a way to monitor my effort. I dont really want to wear a chest strap because I end up with chafing!
You are so right- this is the ideal time to cut back the running! I feel like my body needs a cut back too and am considering taking the week to cross train rather than push through a few aches/pains that could turn into something later.
Its always better to take time off than push through something…but it also easier to tell someone else that than to do it yourself:)
I took a week off at the beginning of February. I just need a break from it all, and it’s always good to have a mental rest. My body wasn’t tired, but my brain was. It helped since I was ready to go that first day back.
Running breaks are great for both the physical and mental break!
Look at those triceps! Hey, you keep saying it’s the end of winter and you are getting me cautiously optimistic! 😉
I feel like this winter has been so mild (at least with the snow) that spring has to be here soon! But its probably just wishful thinking.
I’m glad you took a week off. Hopefully it will help your ankle and you’ll come back stronger than before.
As for heart rate training, I haven’t done it myself but know many people that swear by it. There’s so much mixed research that it’s hard to keep up!
Exactly! Id like to learn more so I can just decide if its something I want to pursue. I definitely think it could at least be beneficial to pay attention to keeping my HR low on easy runs.
I’ve been trying to study my heart rate more too! My watch tracks it for me. I try to stay in zone 4 for the bulk of my workout because that is when I’m in the far burning zone and not burning my much needed carbs. Or… so I understand. But in no way am I an expert.
I need to at least figure out what zone I should be in, I think thats a great place to start!
I took off most of last spring, so I’m happy to be running. Fingers crossed that things stay quiet…
I sure hope you are feeling better soon!
I definitely hope things stay quiet for you! Its weird to be taking time off right now because usually I would be running through this. I think mentally I needed the break as much as I needed it physically (which is weird because I really thought the mentally I needed to be running!)
I have learned the hard way that it is way better to take a week or 2 off to rest than be forced to take off a few months. Rest up!
I hope that this time off shows me that I made the right choice. And I really hope its just 2 weeks and not longer!
Great job on your week off! I’m glad you were able to find some other ways to exercise that you enjoyed!
I had to take about a month off last year. I had tweaked my hip flexor and was in pretty bad shape. I was able to focus on yoga and spinning and passed time that way.
Im sure at the time a month felt like forever! Glad you were still able to enjoy other things while you weren’t running.
Mystery injuries are so frustrating, especially when they seem to bounce around. I was going to try heart rate training after I fractured my foot, but I just don’t have the patience for it. Others swear by it though!
Im not sure I have the patience for it either! Although I do like following a plan and knowing what kind of runs I should be doing.
With my injury I didn’t run for like 6 weeks, getting back to it is tough, but I re-found my love of yoga and yoga sculpt classes which is nice. I’ve heard good things about HRM training but am not sure if I have the patience for it. My new Garmin has the wrist-based HRM which despite being a bit less accurate, is nicer than wearing the chest strap to get an idea of my HR.
I dont think I could go back to a chest strap. Im hearing that the wrist based HRM isn’t as accurate but I still think it could be helpful to just help me see my effort for certain paces. Im glad you were able to do other things you enjoy while you were healing from your injury!
I think the last time I took a week off of running we were in Ireland, so 2 years ago? I have been lucky enough to not have any injuries, so even though I’ve taken a few days off here and there, I haven’t needed more.
Hope the two weeks off helps you heal!
Thanks! Its always better to take a few days off to prevent injury rather than have to take off weeks or longer to recover.
I’ve taken a week off from running as well when my hamstring flared up again after it felt better when I went to see a PT. Now I’m pain free and building up mileage slowly as well as continuing my PT exercises and daily foam rolling. Hope you feel better soon.
Im so glad the extra time off helped you! Injuries are so tricky when you think they are all better and then come back again.
Even without running last week, you had a very active week. I try to only take time off from running right after a major race, or if I’m sick and/or nursing an injury. Its always better to be safe than sorry.
Yep, definitely true! I also tend to just take breaks either after a race or if Im worried about a potential injury.
I had a really terrible half marathon back in November and took off a week to regroup. Best thing I did and ran another half two week later much stronger. I used to heart rate train but it left me more frustrated and slowed me down. I’m trying to rebuild my speed but it’s not coming back quite yet! Have a great week!
Thats great that you were able to run a strong race after taking a break! Interesting that you didnt have a great experience with HR training. Im sure your speed will come back slowly but surely!
Way to stay active and tackle that spin bike!
Thanks!
I’ve never taken a full week off from workouts except the time I had a bad virus, but I have had to change up my routine before because of injury.
I definitely prefer to cross train and stay active rather than completely rest. Unless Im really sick- thats a different story!
I had to take time off running last summer due to an ankle injury. I hated it but swam, cycled and went to yoga as much as I could. I’ve spent more time at physiotherapy and finally getting my ankle sorted.
Glad that the time off and your rehab helped your injury heal! Sometimes it takes longer than we would like but cross training can help the time go by faster.
I’m actually on a little running break now to clear up some foot related issues after my marathon. Unfortunately, this is prime running season here. I would have preferred to break during the heat of the summer. Oh, well… I agree — as long as I can work up a good sweat and get some great cardio, I don’t miss running as much. I don’t officially HR train, but I do pay attention to keeping my long runs at a lower HR. I’m interested in hearing your thoughts about it. Thanks for linking, Lisa!
I think it would be helpful to pay attention to my HR for the reason you said. And I agree, time off from running isn’t as bad as long as there are other ways to work out!
A whole week with no running? That would be strange for me for sure! I do monitor heart rate while training and my running coach developed my running plan based on heart rate. I have done well with it. I don’t do well with the chest strap I can’t get it to record correctly with my sports bra- I do use my Fitbit and I think it is pretty accurate. Enjoy the week!
Thats great that your coach made your plan based on heart rate! I dont like the chest strap either- its annoying and I end up with chafing!
You had a really good week of workouts, i give you major props for not running at all! I have such a hard time with that, but you do make a good point… better to rest now and take a week off then get injured or take a week off when its really nice running weather!
Exactly! Im hoping this will pay off when the weather is nicer.
Isn’t it great now that the HR can be recorded with using that pesky chest strap? I never could get to do right and I always felt like it restricted my breathing!
Holly would have me do easy HR runs and try to keep mine withing a certain range. It was very hard at first but I did better. I’d be interested to hear what material you find on this too.
I definitely didnt like using the chest strap either. I think it would be helpful to focus on keeping the HR in a certain range. I guess I need to start paying attention to figure out what that range would be!