As a runner, one of the most important parts of your training may seem counterintuitive: taking a break! Your body needs rest just as much as it needs exercise, so it’s important to balance running days with rest and recovery days.
Check out answers to your FAQs below, including how often to take rest and recovery days, what you should do during these days, and what kind of shoes will help your feet rejuvenate during your time off.
What’s the Difference Between Rest and Recovery Days?
A rest day is a day during which you do not do a workout. Aside from everyday movements like walking, stretching, etc, you don’t engage in any physical activity.
A recovery day is a day during which you do a low-intensity workout rather than a high-intensity workout. This may be a shorter run, a run done at a slower pace, or a cross-training activity done at a mid- to low-exertion level.
Why Do Runners Need to Take Days Off?
Rest and recovery days have a number of physical and mental health benefits for runners and athletes, including the following.
Rest days give your muscles time to heal and strengthen.
When you rest from working out, your muscles have time to repair themselves from the strain of physical activity. Muscles incur microscopic tears during high-intensity movement, and when they’re given a chance to heal, they grow back stronger than before. This is why you get stronger and build greater endurance over time!
Rest days reduce risk of injury.
When you overtrain (do too many high-intensity workouts in a row), you don’t give your muscles enough time to repair themselves. This puts you at a higher risk for injuries such as pulled muscles, tears, or other avoidable injuries. Additionally, overtraining leads to fatigue, which makes it more likely that you’ll make a mistake or use bad form when working out, which also increases the likelihood of injury. Taking time off is a safe option that ensures you can keep a regular training schedule rather than taking weeks or months off due to injury.
Rest days rejuvenate your mind as well as your body.
Overtraining not only puts your body at risk; it also has observable effects on your mental health. Without breaks from intense physical activity, your mind is more prone to negative effects such as depression, irritability, difficulty concentrating, and mood swings. Giving yourself a break will ensure that exercise remains enjoyable and refreshing!
How Often Should I Take Rest and Recovery Days?
The amount of rest and recovery days that you should take per week depends on who you are and who you ask. Generally, experts suggest taking a break from high-intensity workouts at least 1-2 days a week, especially for beginners. It’s best that these days are spread out (approximately 2-3 active days between each rest or recovery day), but it’s ok to take two recovery days in a row if your body is telling you that it needs a longer break.
If you are training for a particular event, such as a marathon, or just want a more personalized exercise schedule, talking to a running coach, doctor, or other expert is a great option. Every runner is different, so your ideal rest and recovery schedule may be different than someone else’s. Make sure that you’re doing what’s healthiest for your body!
Are There Shoes and Gear Made for Rest and Recovery Days?
Absolutely! Our favorite brand for recovery is OOFOS, which makes slides and sandals specifically for post-workouts and recovery days. Their proprietary OOfoam™ absorbs 37% more impact than competing technologies and reduces pressure on the joints in your feet, ankles, and knees, which relieves fatigue and makes you feel rejuvenated and energetic.
Goodmiles also offers a variety of rollers for your feet and other muscles, which can help relieve soreness and speed recovery time. Shop our full collection of recovery products for runners here.
Visit Goodmiles for Your Running and Recovery Needs!
Our Fit Experts at Goodmiles are here to make sure you optimize both your runs and your rests. We care about all of your miles, no matter what level of activity. Stop by our locations in Brookfield and Greenfield to get expert advice and shop our collection of shoes and gear for all occasions!