Recovery for 13 year old boy runner?

Question

I am 13, training for my 2nd year of cross-country and run around a 5.35 mile (probably around 5.10 by now). As much as I run I still don't understand the amount of recovery hours I need to let my muscles expand. I normally do 2-a-days but people are saying that if I rested my muscles would get stronger. It's the base part so Im just trying to get miles in. Currently 40 miles per week. Help, please.

God bless.

Answer 1

I think it would probably be a good idea to take atleast one day a week off, maybe two. Rest is the most underatted thing in running. Sometimes you need to let your muscles rest. Taking atleast one day a week off will reduce the chance of injury in the present and future. Atleast thats what i've heard.  Anyway keep it up the good work and good luck in your upcoming season.

Answer 2

Man, I tell you what , leave it to the short kids to be in front of me, I have always wondered how kids that are like a foot shorter than me move so quick with their little legs.  Great times, man.  Just Joking.  Some of the biggest competitors in my region are like 5 feet tall.  For age 13 that is very impresive.  Don't rush your progress.  Don't be like my friend and burn out.  If you run all through high school you will break 15 minutes on the 5k or whatever.  Just worry about doing it RIGHT.  God speed and remember God has a plan.

Answer 3

Well ME PERSONALLY, i take a break on the weekend and used to (im starting back up soon)  run 5 days a week and got about the same mileage as you.

ummmm but if your changing seasons from like xc-track then you need to take at least a week break so your body can relax.....but yeah one day a week can't hurt

Answer 4

I think your muscles need recovery so they don't get "tired" in a sense; I also run year round in high school and my coach has us running everyday, about 8 miles a day, with lifting every other day and once a week swimming. Every other week we're supposed to run on our own instread of practicing as a team and I always take advantage of that to rest my legs or else I would not be able to properly perform. I would NOT reccomend taking two days off in a row, however. So to wrap it all up you do need recovery, but limit the rest, as well. Remember that the strain of running will result in injury; I already have had tendonitis in 4 spots, back problems, stress fractures, everything, so you need to rest to try to prevent them.

Answer 5

Doing 2 a days puts a lot of pressure on your muscles.  You should look at doing ice baths to help your muscles recover.  This is basically putting your lower body in a bathtub with cold water and then add a bunch of ice and then sit there for 5-10 minutes.  Very intense, but it has been shown to aid in the recovery of muscles.

If you do want to do 2 a days, you need to vary it up and try to put as much time in between.  Before school and after school may be ok, but early evening would be better.  I would recommend trying a different approach of 2 workouts, but one is running and the other is strength or running mechanics related.

Good luck!