This post is about what works best for me. I am not a doctor or a personal trainer, so feel free to completely disregard everything I say (except this disclaimer). More importantly, don’t think that what works for me will work for you also. You are the expert on you.
I am very confident that, at some point, every active person struggles with the choice between whether they should rest or whether they should exercise. Even when following a training plan, I have days that I want to run when the schedule says “rest”. More often, I have days where I feel like resting, when my training schedule says “run”.
Exercise makes me feel incredible. Sometimes I feel really dumpy and a workout, no matter how short, will completely change my entire outlook. I’m also guilty of skipping a workout that I previously planned, because I “just didn’t feel like it”, even though I was perfectly capable of working out and would have probably felt better if I did. On the flip side, there are days where I need to take a day off, but I ignore my body and push through my workout anyway. I’m often paid back by complete exhaustion – my workout ends up being sub par and I am forced to rest the following day.
Those are the days I could learn a lesson from Rascal, who is always up for a good rest.
Rest is important.
According to Runner’s World, my go-to for most training/running information, rest…
Prevents overuse injuries
Restores glycogen stores
Prevents mental burnout
This is true for all workouts, be it strength training, aerobics, swimming, cycling, etc; not just running.
They suggest taking a day off a week completely, or 20 to 30 minutes (2-4 miles) at an effort that doesn’t get your heart rate above 60% of max heart rate.
I almost always take a day off from working out every week. But sometimes, the intensity or frequency of my workouts and/or other life factors make more than one day of rest necessary. So how do I tell the difference between true burnout (needing rest) and just blowing my workout off (capable of pushing through it)?
Signs that I Need Rest:
– I have had less than seven hours of sleep. Seven and a half to eight is optimal for me, but seven is doable.
– My muscles feel tired. I might feel a little sore from an extra hard workout and can still work out, but a tired feeling in my muscles tells me they need a break.
– I’m sleepy and think I could actually take a nap. This is different for everyone. I do not nap unless I am completely exhausted. If I have had seven hours of sleep and feel like I could actually take a nap, something is wrong. My body is trying to tell me something and I need to listen to it.
– I have a funny twinge of pain that is exacerbated when I workout. I don’t have a lot of experience with injuries, but when I had shin splints over a year ago, I had to rest from running. I still worked out, but I only ran once a week. If I felt pain regardless of the workout (not sore), I would rest. I hope you guys understand the difference between pain, from a potential injury and just being sore. It’s important to make this distinction here.
I might make an exception if I’ve had less than enough sleep and will not have a chance to workout the following day. Of course, this is not optimal, but it’s a choice I make from time to time.
When none of the above things are true, but I still don’t want to workout, how to I get myself pumped up for a workout? I have a few tricks that work about 90% of the time.
How I Pump Myself Up for a Workout
1. I plan my workouts by writing them down, which gets me thinking about them. I’m less likely to back out if I’ve been thinking about it for a few hours.
2. I lay out my workout clothes or I just put them on even if it’s not time to go workout yet, including my shoes. This is completely a mental thing, but it works for me!
3. I download some new heart pumping music or I make a playlist that I know I will enjoy listening to and will get me moving.
4. I read healthy living blogs, especially those that write about their workouts.
5. I read fitness magazines. Runner’s World almost always makes me want to put on my running shoes. 🙂
6. I call or email everyone I know who might be interested in working out with me. Accountability works!
7. I try to remember how great I felt the last time I worked out, or I even read past posts where I documented a great workout or an awesome run. Race recaps are especially inspiring for me. This is even more true when I’m right in the thick of training for an upcoming race.
This is what works for me, usually. This isn’t to say that I don’t sometimes make the wrong choice when deciding between rest and exercise. Obviously, other things keep me from working out as well, such as a last minute opportunity to do something really fun, a call from a friend I haven’t seen in a while to hang out, the need to just be with Brad or engage in a social activity. Sometimes socializing is way more important for my mental health and I choose it over exercise (although it’s even better when you can combine the two!)
I think you’ve heard enough from me on this topic, now I want to hear from you!
How do you choose between rest and exercise?
What do you do to get pumped up for a workout when you’re just not feeling it?
What’s your biggest exercise obstacle and how do you overcome it?