Train Hard and Rest Well

By Alisa Harvey
January/February 2008
For the Washington Running Report

As a coach I am amazed to discover just how difficult it is to convince some runners to rest properly. I have encountered overzealous athletes of all abilities who strategically sneak an extra interval or two during a scheduled workout only to follow it up with a longer-than-suggested recovery run. In addition, well-intentioned runners often strive for excellence while cheating themselves of enough recovery time between intervals and training sessions. An individual's ultimate goal of achieving optimum fitness can sometimes lead him or her to inadvertently over train their bodies, which can result in injury, illness, and eventually burnout.

I learned early on in my career that reducing the amount of my pre-race training and activity is valuable to my performances. Coming from a low-volume speed-oriented training history, I never struggled with the issue of over training. In my collegiate days, I often observed the sprint squad's workouts. The sprinters appeared to spend their entire workout sprinting straight-aways or curves and walking slowly back to the starting line. I mimicked the sprinter's pre and post race routine in my own collegiate competitions. While my distance running teammates sought shake out runs, fast-paced warm-ups, and 2-mile warm-downs, I opted to take the sprinter approach by jogging slowly during warm-ups and doing 2-lap warm-downs. My sprinter mindset has stayed with me even into my present training and racing; train hard and rest well.

Most people assume that the natural reaction for an individual involved in rigorous training is that they will seek sufficient rest. However, common sense often takes a back seat to a well intended work ethic. Often an over enthusiastic runner believes that he can become more fit if he guts out two more 400 meter repeats of a 10 X 400 meter workout that their coach designed. An ambitious individual may believe that she would become even stronger if she reduces her recovery time between sets of track intervals. A goal oriented athlete may even alter the following day's easy 30-minute-run and opt for a 7-mile tempo run instead.

For runners with coaches, the work and rest regimen is usually dictated by the coach day to day. Athlete feedback is often the most successful way for a coach to regulate proper recuperation between and during workouts. For the self-trained runner the use of a heart rate monitor can be an ideal tool to determine when it is time to perform another interval during a workout. In addition, a runner's morning heart rate or the ability to listen to your body is critical in order to maintain proper healing before starting another training session.

Learn to listen to what your body is telling you. Your legs will have a heavy burning feeling during runs which will indicate that you may need to have either a day off or another light jog instead of a workout. If your alarm wakes you up before you naturally wake up in the morning it may be time to assess the amount of sleep you are getting; you may need an extra day off from running. A big signal that indicates that you may not be ready to work hard again is when you try to do a fast stride and you just can't seem to reach that last gear like you could before. Day-to-day stresses will also play a factor in how your body recovers during and after runs. A major emotional event may mandate that you take at least one day off from training. Listen to your body.

The amount of healing for any given runner depends on the individual's gender, age, and health. A woman will need more time to recover from any given workout than a man because of a man's higher testosterone levels, muscle mass, and blood volume. Masters runners generally need more time to recover due to decreased hormone levels of men and women as they age. A runner who is suffering from an illness will often cause himself more damage or delay in healing if he attempts to work out while sick. Be sure to consult your physician when you are confronted with any type of illness before engaging in strenuous exercise. Continuing to train through illness or an injury can prolong healing.

The basis for any successful training regimen on the track is proper nutrition, work, and rest. Without proper nutrition optimum fitness cannot be achieved. Without work and rest you most certainly will not build more muscle fibers and improve cardiovascular function. A muscle that has been trained to exhaustion and a cardiovascular system that is dehydrated and weak from strenuous work needs recovery to ensure proper health and functioning. Giving yourself adequate rest and fuel throughout your training and racing seasons is the best way to ensure good health and successful running.

Tips for Resting Well
Give yourself at least one day of complete rest per week.

Use a heart rate monitor to help assess your recovery

Never do two hard track sessions on consecutive days.

Always err on the side of too much rest between intervals.

Take an ice bath to assist in recovery.

Get a sports massage; it is well worth the cost.

Stop the workout if you begin to slow considerably from predicted pace.

Alisa Harvey was named USA Track & Field's 2007 Masters Athlete of the Year. She is the World Record Holder of the indoor masters mile (4:47.26). Harvey also holds U.S. masters records of 2:07.57 for 800 meters and 4:46.29 for the mile outdoors and 2:07.23 for 800 meters indoors. She was the 800 meter and 1500 meter champion at the 2007 U.S. Masters Outdoor T&F National Championships. In October 2006, Harvey won her fourth Army Ten- Miler setting a new masters record of 59:00 for the event.

Editor's Note: Harvey already added a NEW pending 800M record of 2:05.75

"View a George Banker photo gallery of Alisa Harvey in action over the years."