The three-day holiday is very short, and it is New Year's Eve and the New Year. Presumably everyone should live a full life.

Running through the holidays is also a very pleasant way to celebrate, but you have to rest when it is time to rest.

This is because when you run, not only your muscles and endurance are strengthened, but also your muscle tissue is slightly damaged due to long-term running. It will take some time for these injuries to be repaired, so as to ensure that you can devote yourself to the next running in a better state.

So in the first article of 20 19, we summarized the reasons why six rest days can make you stronger. I hope that in the new year, everyone can enjoy running and have a proper rest ~

When you run (or do any exercise), your muscle fibers will be slightly torn, and after you exercise, our body will repair these torn muscle fibers, and the increase in the thickness and quantity of these repaired muscle fibers will cause muscle growth. And muscle growth will make you stronger, thus improving your running performance.

But the problem is that muscles grow not in exercise, but in rest. Depending on the time and intensity of exercise, your body may need at least 36-48 hours to complete the repair and re-enter the next training.

If you don't have enough rest time, your body won't have enough time to repair damaged muscle fibers, and it can't help you rebuild and strengthen muscles better, which may greatly reduce your sports performance.

But if you run every day, you are usually more likely to get hurt.

As we said just now, only when the body is at rest can it repair damaged muscle fibers and grow stronger body tissues, thus becoming stronger; If you experience high-intensity exercise, but you don't get enough rest, your body naturally can't recover and update, which is easy to cause injuries.

In fact, questions like how to arrange "rest days" and how much rest ... are often asked and sometimes even controversial.

Among them, some runners choose not to exercise at all on their rest days, but quite a few runners try other sports besides running on their rest days, which is what we often call "cross-training".

Running can cultivate aerobic endurance, so can other aerobic exercises, such as cycling and swimming. If you arrange two days of low buffer exercises in the training plan every week, you can reduce the impact injury to your feet, or arrange one or two weight exercises, which will help improve your muscle strength and make your body more fully prepared for running.

Cross-training has many advantages. Cross-training can not only reduce injuries, but also help the body recover, psychologically adjust the weariness of the same sport, improve interest, physically exercise muscles in different positions and avoid excessive use of local muscles.