Why Are Strategic Rest and Recovery So Important? Why Do Women Require More Rest and Recovery Time Than Men?
Training is a continuous cycle of stress and recovery, stress and recovery. During training, you sustain micro-tears in your leg muscles. When training is managed properly, the body repairs itself and gets stronger during recovery. Thus, it can withstand higher levels of physical stress. Sorry to say, but men have an advantage over women when it comes to recovery from training. Testosterone promotes protein synthesis which is critical for muscle repair and growth.
Therefore, women (in general) require:
- more recovery time after tough workouts
- more rest and recovery time built in to their training programs
Women over 40 also require more recovery time from training than than their younger counterparts. As we age, muscle fibers decrease in number and shrink in size. New muscle fibers are generated at a slower rate than in a younger person. This results in a slower buildup and strengthening of muscle in response to the demands of training.
A study published in the September/October 2011 “Current Sports Medicine Reports” by the American College of Sports Medicine, showed that runners age 40+ are more prone to Achilles, hamstring and calf injuries than younger runners. “The normal wear and tear that occurs with training seems to take greater time to repair with aging, and older runners continue running at a frequency similar to that of younger runners.”*
Not enough recovery from training prevents your body from repairing itself. Staleness, fatigue, overtraining and injury result. Following a training program that does not take age and gender into account is one of the two leading causes of injury for women runners over 40!
Don’t get discouraged. Try running just 3 days per week. Eliminate junk miles from your training. There is a large body of research proving that many runners, especially mature runners, run their best and reduce injury risk on just 3 days per week, supplemented by cross-training. Follow a training program that incorporates these principles. It worked for Daphne. It will work for you!
* From an article written by Gretchen Reynolds that appeared in Tara Parker Pope’s December 21st 2011 New York Times Well Blog
Have you tried a 3x/week training plan? Do you crosstrain regularly?
My coach has just told me that I can add in a fifth session every week if I feel up to it. And honestly I was tempted but reading this it sounds like I’m best off sticking with four and even dropping one for a strength session. If only I loved running less and loved strength more.
I definitely agree! This goes for runners of all ages. Listen to your body. Rest, recovery, and strengthen. Great words of advice!!! I’m loving my switch to more strength!!!
Yes – for years I have done a 3x a week running plan with lots of cross training!!
I agree with the general message, but I hate the term “junk miles”. I think that easy run days are essential to the recovery process and bring balance to a training cycle. It serves a purpose so how can one call it “junk”?
I’m not big on cross training at all, but I do a lot of varied running workouts like trails and beach to mix things up.
But I’m still considered one of those young runners, so what the heck do I know? 🙂
Bennett is a well-known name up here. I met him a few years ago in Burlington and I think he has a lot of good advice. However, I also believe that much of what he says applies to men too; they may have a bit of an advantage but they complain just as much as we do.
So, when I am in spin class, I should take a break every other song LOL? I am sure my instructor would love that 🙂
Im not a runner BUT BUT BUT I have entirely found as I get older how PIVOTAL rest is for my health and fitness success.
I wish I could be happy on just 3x/week, but…
Right now I’d take it, though!
Seems applicable to all Masters runners, regardless of gender. I like the 3x week running plans, and try to cross train as much as possible.
I do agree that after 40 we all need more rest. BUT. I think with proper training, which includes some strength days, if a person wants to run more than 3 days a week it is feasible. That is the key, though. A person has to want it. I think a lot of people are looking for reason not to run. Plenty of women (and men) are running way more than 3 days/week but (1) they love it, (2) they train smart (3) they take proper rest when needed (4) they do other things like massage, strength and stretching to stay healthy and (5) they work on their run form to reduce risk of injury.
Thanks so much for chiming in Joanna! As you well know, I’m doing a 4-day/week plan right now. I’m going to add my 2 cents tomorrow. 🙂
This is such a timely post! I’ve actually started blogging about being an “older runner”. I do run 4 days/week but my cross training is meant to help me run smarter, not harder. I do crossfit one day/week with a trainer and yoga. I’m planning on going out of this life in my running shoes!
When I am actually TRAINING I run 3 x per week. I have not run 2 days in a row for many years now. Good advice. Thank you.
Cynthia, men complain more than women
I have worked with Bennett and I have to say I really do enjoy running 3xs/week. While I have done 4x/week I find it works best for me when I’m taking both my cross-training and strength training seriously – otherwise my 47 yr old legs rebel!
Thanks for the women runners over 40 emphasis in this post! I’m over 40 and am always interested in hearing from/about runners in my age group.
i am all about the xtraining! yes! needed. 3x a week, sometimes 4. but that’s pushing it
Not a runner per se but I used to run a lot more – learned my lesson & yes, I cross train! 🙂
Such great advice! I still have a few years to go before I get to 40 – but already I am a huge fan of “only” running 3x a week. Any more than that and I would aggravate all of my wonky zones. Yay for focusing more on cross-training/yoga!
I’m in that 40+ age group but I’ve always trained with a 3 times/week training schedule with cross training on top. The cross training has turned into more training since I’m doing triathlons now, but I find it really helps to use different muscle groups. I’ve had very few injuries, although just recently having some chronic issues. I try to keep it to 3 quality runs during training to make the most of my time and energy
Running just three days per week is just perfect for me. Interesting about the calves since mine have been causing me so much issue. I’ll need to check out more ways to keep them from being so sensitive.