Health Beat Week 8: Rest

By Carl Toren, MD.

1.Take the day off

It may have come as a surprise to some teammates that the "official" training program includes aday or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.

2. Get enough sleep

They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.

3. Take a mental break

Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.

4. Permission to walk

I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.