Why You NEED Rest Days

1,033 Comments / Coach Worm / By

Rest days are an important component of any training schedule, and especially so for endurance athletes.

As an endurance athlete, you train your body with volume, and through the process, can teach your body how to recover on easy days. But it is still important to include rest days– often with no running, and even without cross training– as part of your schedule.

First, when we are training, we cause microscopic tears in our muscle tissue. The rest days allow our cells to repair those micro tears. The repair helps our muscle tissue to heal and grow. The healing and growing process leads to stronger muscles.

Second, our muscles store carbohydrates in the form of sugars known as glycogen. Our bodies rely on the glycogen as an energy source during our training.  Regularly breaking down the glycogen stores teach our body to be efficient in endurance activities, but the rest days give our bodies time to replenish these all important energy stores.

Additionally, as exercise depletes the glycogen levels, your muscles become more fatigued and sore. Conversely, replacing your glycogen stores to refill, you prevent this fatigue and soreness, thereby allowing you to train harder.

Third, training causes repetitive stress on your muscles. The stress and associated strain increases the risk of overuse injuries. Rest days reduce the risk of overuse injuries, limiting the likelihood of long term rest to recover from those injuries.

Finally, no matter how emotionally and mentally strong you are; no matter how much you love the sport; no matter how committed you are to improvement; no matter how die hard of an athlete you are that you don’t want to miss a day training, we all need some emotional and mental rest. This rest allows us to stay hungry and push through the fatigue and self-doubt.

Don’t be afraid to incorporate rest days into your schedule.

-COACH WORM

1,033 thoughts on “Why You NEED Rest Days”

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    For even more details, see an example XML Sitemap.

    XML Sitemap Index data have certain formatting regulations.
    Using this method, the XML Sitemap Index will be noticeable on search engines.

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    It needs to be a solitary page and must remain in the origin directory site of your site.
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    A sitemap should have a checklist of Links.
    The Links ought to be in the appropriate order. There must be no replicate Links in an XML Sitemap.
    It ought to be in UTF-8 encoding. If you have greater than fifty thousand URLs,
    break them up right into smaller sized XML maps. The XML Sitemap Index should include the
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    Using the XML Sitemap Index, you should have more than one sitemap.
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    The XML Sitemap Index need to comply with the exact same XML requirement as the equivalent
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  442. xml sitemap

    Creating an XML Sitemap Index is an excellent way
    to draw in online search engine traffic and also improve your ranking.
    The sitemap is made up of multiple URLs that each contain distinct material.
    For best outcomes, the XML sitemap should
    be structured as a tree. Pages that contain replicate web content will be
    disregarded by online search engine. For more information, see an example XML Sitemap.
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    It must be a single web page as well as has to remain in the root directory site
    of your website. It is also essential to keep in mind that all Links in an XML Sitemap need to be from the very same host.

    You can easily develop XML Sitemap Index files. To include an XML Sitemap to your internet site, go to
    the Google Browse Console and add a Link to your sitemap.

    A sitemap has to consist of a checklist of Links. There must be
    no duplicate Links in an XML Sitemap. The XML Sitemap Index should include the Links of
    all mapped Links.

    XML Sitemap Index data are files that checklist all the URLs on your internet site.
    The URLs need to be a minimum of 50k and also have to remain in UTF-8 encoding.
    Using the XML Sitemap Index, you must have even more than one sitemap.
    The XML Sitemap Index need to be upgraded on a regular basis to
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    of a free XML sitemap generator to create a sitemap.

    The XML Sitemap Index need to be a file listing all of the Links on your site.

    The XML Sitemap Index ought to comply with the same XML standard as the matching websites.
    The XML Sitemap index must be labelled with a/ sitemapindex
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    To include an XML Sitemap to your internet site, go to the Google
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    Producing an XML Sitemap Index is a fantastic way to draw in search engine website traffic and enhance your position. For ideal results,
    the XML sitemap need to be structured as a tree.
    For more information, see a sample XML Sitemap.

    XML Sitemap Index documents have details formatting policies.
    They need to be in a text file with a maximum dimension of
    50MB and need to have no header or footer details.
    The file can be pressed with gzip, which will reduce bandwidth.
    Utilizing this technique, the XML Sitemap Index will show up on online search engine.

    When you produce an indexed file, make certain to consist of the xhtml: web link tag
    and also the origin directory.

    XML Sitemaps are cost-free and also simple to produce. It is likewise crucial
    to keep in mind that all URLs in an XML Sitemap ought to
    be from the very same host.

    You can quickly develop XML Sitemap Index files.
    To add an XML Sitemap to your site, most likely to the Google Search Console and also include an URL to
    your sitemap. Then, examine the variety of URLs indexed by
    Google. If there is a big void in between sent and indexed numbers, your sitemap
    may have an error. You may require to add more links to your sitemap to obtain it indexed.

    A sitemap needs to include a list of URLs. The Links should
    remain in the right order. There should be no replicate URLs in an XML Sitemap.
    It should be in UTF-8 encoding. If you have even more than fifty thousand Links, break them up right
    into smaller sized XML maps. The XML Sitemap Index should contain the URLs of all
    mapped URLs. The Links need to be brief.

    XML Sitemap Index data are documents that list all the URLs on your web site.
    The URLs should be a minimum of 50k and also need to
    remain in UTF-8 encoding. Utilizing the XML Sitemap Index,
    you ought to have even more than one sitemap.
    The XML Sitemap Index need to be upgraded frequently
    to make certain that all URLs are detailed. You can also utilize a complimentary XML sitemap generator to generate a
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    The XML Sitemap Index should be a documents listing all
    of the URLs on your website. The XML Sitemap Index ought to comply with the very same
    XML requirement as the matching websites.
    The XML Sitemap index ought to be identified with a/
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    To include an XML Sitemap to your web site, go to the Google Search Console and also
    add an URL to your sitemap. The XML Sitemap Index need to consist of the URLs
    of all mapped URLs. Making Use Of the XML Sitemap Index, you need to have more than one sitemap.

    You can also utilize a complimentary XML sitemap generator to generate a sitemap.

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    Creating an XML Sitemap Index is a terrific way to draw in search engine web traffic as
    well as improve your ranking. For finest outcomes, the
    XML sitemap need to be structured as a tree. For more information, see a sample XML Sitemap.

    XML Sitemap Index files have certain formatting rules.

    Using this approach, the XML Sitemap Index will be visible on search engines.

    XML Sitemaps are free-and-easy to produce. All that is needed is
    a message file, which have to have a name, a title, and
    also a description. It must have no headers or footers and also should remain in UTF-8 encoding.
    It ought to be a solitary page as well as needs to be in the root directory site
    of your web site. It is likewise crucial to keep in mind that all URLs in an XML Sitemap need
    to be from the same host.

    You can conveniently produce XML Sitemap Index documents.
    To include an XML Sitemap to your web site, most likely to the
    Google Look Console and also include an URL to your
    sitemap. Examine the number of URLs indexed by Google.

    If there is a huge void in between submitted as well as indexed numbers, your sitemap
    might have a mistake. You may need to include more links to your sitemap to obtain it indexed.

    A sitemap has to have a listing of Links. The URLs need to be in the right order.
    There must be no duplicate URLs in an XML Sitemap. It should be in UTF-8 encoding.

    If you have greater than fifty thousand URLs, break them up
    right into smaller sized XML maps. The XML Sitemap
    Index ought to have the Links of all mapped URLs.
    The URLs must be brief.

    XML Sitemap Index data are files that listing all the Links on your internet site.
    The URLs ought to be a minimum of 50k and must be in UTF-8 encoding.

    Using the XML Sitemap Index, you ought to have even more than one sitemap.
    The XML Sitemap Index must be updated consistently
    to ensure that all Links are provided. You can also
    make use of a free XML sitemap generator to create a sitemap.

    The XML Sitemap Index ought to be a data noting all of the URLs on your website.

    The XML Sitemap Index ought to follow the very same XML standard
    as the matching sites. The XML Sitemap index must be labelled with
    a/ sitemapindex > expansion.

    To add an XML Sitemap to your site, go to the Google Browse Console as well as add an URL to your sitemap.

    The XML Sitemap Index should have the URLs of
    all mapped URLs. Using the XML Sitemap Index, you ought to have even more than one sitemap.
    You can likewise make use of a complimentary XML sitemap
    generator to produce a sitemap.

    The XML Sitemap Index should comply with the very same XML standard as the matching websites.

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