You start a new interval and a workout and you barely catch your breath and you start again and that’s going to be the complete opposite. Again, that’s going to feel foreign in the weight room because everything we do as runners is, you’re out of breath. If that’s the case, then you probably want to rest anywhere from 90 seconds to 3 minutes. If the exercises that you’re doing involve heavy weights, for example, if you’re doing stuff in the gym like deadlifts, squats, one legged squats, anything where you’re actually using weight, and the goal is to improve your strength, you’re probably doing rep ranges between six to ten repetitions. Now, when you’re doing strength work, the longer you rest, the more weight you’re going to handle. With that said, how much rest should you take? That’s not what you’re working on when you’re in the gym. That is when you improve that, during your run. The most common thing that runners get wrong, when they do strength training whether it be in the gym or core workouts at home et cetera is that, leave the aerobic building, the aerobic work, all of the endurance work for the running. The more tired you are, the more likely it is that you’re going to have bad form when you’re doing your exercises. The other important factor is that you also potentially sacrifice using good form. You sacrifice that ability in order to have less rest when you use less rest. With that goal in mind, taking as minimal rest as possible, isn’t always the best idea because then you sacrifice potentially being able to do more weight, more repetitions, more minutes in holding a particular exercise. In the gym, you’re working on improving your strength and improving your form, improving your flexibility, those types of things. In the gym is not when you’re working on those ability. What we’ve learned from research and what I’ve seen with the examples of strength training experts is that, running should be the time where you work on your endurance when you work on your aerobic ability. I would move from exercise to exercise as quickly as I could, thinking that the harder that I was breathing, the more that I was working, the better that was working for my running. The thing I was doing wrong the most was, I was trying to make my gym session on endurance on aerobic session. I know I got it wrong when I was in college and professionally, before I got educated on the subject. The first factor, and I think this is the thing that most runners get wrong. Now, there’s a couple of factors that we want to look at when we do this gym training.
You’re probably only going to be able to run maybe near 8K or 10K pace, in order to keep that rest at one minute. If we were to say, do that workout three to four times mile with four to five minutes rest, you’re going to be able to run close to all out speed or near your marks for those three to four mile repeats, but if I only gave you a minute rest in between those repeats, it’s going to completely change how fast you’re able to run. You can do mile repeats, and I’m using running as an example because I’m assuming that most of the listeners here have a better understanding of running workouts than they do strength training workouts, but either way, it kind of goes the same way.įor example, you could be assigned a workout of three, four times a mile and the intensity and the difficulty of that workout, and how fast you’re able to run those mile repeats, is completely dependent upon the rest. Like in running intervals, rest is a very important component of your training plan. How much rest, if any, should I take between each exercise? For example, how much rest should I take between 30 meters of lateral shuffling and 15 mountain climber doubles? I’m currently doing one set at a time when I have a strength day.
Rob asks, “I had a question about the rest, in between my strength training sessions.
Coach Jeff: Today’s question comes from Rob.
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