3 Signs You Should Take a Day Off from Running
Channel: Jake Abdinoor
Date: 2018-05-13

A 2:52 Marathoner & Kinesiologist discusses 3 Signs you should take a day off from running. 

Having recovery and rest built into your training is extremely important if we want to continually get faster. We get faster when we sleep, not when we're running. So it's important to pay attention to signs and symptoms that indicate we should take a step back from training. Mental fatigue, small running injuries, and minor signs of overtraining can all lead to major performance declines and larger running injuries later on down the line. 

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The 3 Signs:
- Complete Disinterest
- Potentially Injured
- Dead Legs

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Sources Discussed:

- Type IIa fibers were 11% larger after taper
https://www.ncbi.nlm.nih.gov/pubmed/11224794

- Aerobic “chemicals” within your muscles increase after taper
https://www.ncbi.nlm.nih.gov/pubmed/14600553

- 7 days of taper improved distance running performance and running economy
https://europepmc.org/abstract/med/8007812

- Citrate synthase, muscle glycogen, & total blood volume increased after taper
https://www.physiology.org/doi/abs/10.1152/jappl.1992.72.2.706

- Meta-analysis of the effects of a taper
https://pdfs.semanticscholar.org/f29f/7b446c5bfd713006fc5c5cd8c7b0041cac61.pdf

- Just a fun overview of muscle histochemistry :)
http://muscle.ucsd.edu/musintro/histochem.shtml

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[RunEpisode11]

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