The importance of running rest days

Rest days are an essential part of any workout routine. They provide the body with the necessary time to recover and repair from intense physical activity. However, many people underestimate the importance of rest days and tend to neglect it in their exercise schedules.

In this article, we look at the importance of running rest days and why they are crucial for our overall health and performance in running and fitness activities.

What are rest days?

Rest days refer to days when you take a break from your regular workout routine. This means no running, strength training, or any other intense physical activity. A rest day can also include active recovery such as cross-training, stretching, or low-impact exercises like yoga or swimming. They are important for runners because they allow the body to rest and recharge, which is essential for optimal performance.

Physical benefits of rest days

A rest day is essential for giving our muscles and joints a break from the constant tension and impact of running. During exercise, small tears occur in our muscle fibres, which is a normal part of the muscle-building process. However, these tears need time to heal and grow stronger. A rest day allows for this healing process to take place, preventing overuse injuries and promoting muscle growth.

Moreover, a rest day can also help in replenishing glycogen stores, which is essential for providing energy during exercise. When we exercise, our bodies use up these glycogen stores, and rest days allow them to be refuelled, ensuring that we have enough energy for the next workout session.

How do rest days benefit my running training program?

Rest days are not just for recovery; they also play a crucial role in improving our running performance. Here’s how:

• Preventing burnout: Rest days help prevent physical and mental burnout, which can occur when we push ourselves too hard without giving our bodies a chance to recover. By taking regular rest days, we can avoid feeling fatigued and disinterested in our workout routine.
• Enhancing muscle strength and endurance: As mentioned earlier, rest days are necessary for the growth and repair of muscles. Stronger muscles and joints allow us to run with better form and reduce the risk of injury.
• Improving mental focus: Rest days not only give our bodies a break but also our minds. It’s essential to take some time off from running and allow our minds to relax, reducing stress levels and improving mental focus for the next workout.

5 reasons why you should take a rest day

1. Injury prevention: As mentioned earlier, a rest day allows for muscle repair and growth, reducing the risk of injuries such as strains and sprains.
2. Better sleep: Rest days help regulate our body’s cortisol levels (stress hormone), resulting in better quality sleep. Adequate rest is crucial for muscle recovery and overall well-being.
3. Improved performance: Giving our bodies a break from intense physical activity can actually improve our performance. Our muscles become stronger during the recovery process, allowing us to run faster and longer.
4. Mental rejuvenation: Rest days are not just for our physical health but also for our mental well-being. Taking a day off can help reduce stress levels and give our minds a much-needed break.
5. Overall health: Constantly pushing our bodies without proper rest can lead to exhaustion and weaken our immune system. Rest days allow us to recharge, boosting our overall health and well-being.

How many days should I run per week?

The number of days you should run per week depends on various factors such as your fitness level, running goals, and overall health. It’s essential to listen to your body and not push yourself beyond what you can handle. Most experts recommend incorporating at least one rest day in between running sessions to allow for proper recovery.

How many rest days do you need each week?

The number of rest days needed each week can vary from person to person. Some individuals may require more rest days due to their fitness level, while others may need less. The key is to listen to your body and adjust accordingly.

However, a general guideline for the average runner would be to have one or two full rest days per week. These can either be taken consecutively or spaced out throughout the week.

It’s also essential to remember that rest days don’t have to mean complete inactivity. Low-intensity activities such as walking, yoga, or swimming can also be incorporated on rest days to keep the body moving and aid in recovery.

You’re feeling pain – and it won’t ease up

One common mistake that many runners make is ignoring pain and pushing through it without taking a break. However, if you’re experiencing persistent pain or discomfort during exercise, this could be a sign of an overuse injury, such as stress fractures, and may require more than just one rest day to recover properly.

It’s essential to listen to your body and take appropriate measures such as resting, icing, and seeking medical advice if the pain persists.

Run distance and intensity

The distance and intensity of your runs play a significant role in determining how much rest your body needs. Longer and more intense runs require more rest days for proper recovery, while shorter and low-intensity ones may not need as many.

It’s crucial to find a balance between the two and avoid overtraining, which can lead to burnout and injuries. Listening to your body and gradually increasing distance and intensity can help prevent overtraining.

Your resting heart rate is higher than usual

Monitoring your resting heart rate (RHR) can also give you an indication of your blood flow and when you may need a rest day. On days when you’re well-rested and recovered, your RHR should be lower than normal. However, if it’s consistently higher than usual, this could be a sign that your body is not fully recovered and needs more rest.

Running experience

Experience is another factor that can impact the number of rest days needed. Beginners may require more rest days as their bodies adjust to the demands of running, while experienced runners may need fewer.

It’s essential to gradually build up your running routine and allow for proper recovery, regardless of your experience level. This will help prevent overuse injuries and improve overall performance in the long run.

Adaptation and rest

No matter the exhilaration you feel post-run, the actual fitness gains aren’t happening while you’re pounding the pavement. The magic occurs after your workout, in the moments of utmost relaxation on your couch, embodying peak laziness. It’s a counterintuitive notion, yet a paradigm shift towards understanding the critical role of rest illuminates its paramount importance.

The workout acts as a catalyst; the real benefits are gained during rest.

Engaging in rigorous exercise provides the necessary stress that prompts your body to adapt and strengthen. However, without adequate rest, you’re merely wearing your body down without reaping the rewards. Embracing rest days is crucial for your body to assimilate the workout, adjust to the stress, and emerge stronger. It guarantees that your active days are truly productive, enhancing the efficacy of future workouts.

Doing more harm than help

You might feel compelled on a running streak to continually increase your workout’s mileage and intensity, aiming for remarkable performance improvements. However, pause for a moment.

Always intensifying your workouts in length and difficulty is unsustainable. It’s simply beyond human capacity. Training will create microscopic tears in your body’s tissues, and without giving your body time to recover, not only will the anticipated fitness gains remain elusive, but you also risk significant injury.

Moreover, a training plan without sufficient rest is proven to trigger a plethora of undesirable effects, including:

• Diminished performance
• Persistent fatigue
• Repetitive strain injuries
• Hormonal imbalances
• Disrupted sleep patterns
• Weakened immune system
• Reduced appetite
• Emotional instability

Let’s agree to avoid those outcomes, shall we?

Train hard, rest harder

Most experts advocate for incorporating scheduled rest days into your training plan and weekly routine. Proactively taking time off when you’re in good health can significantly reduce the risk of being forced to pause later due to injury or overwhelming fatigue. Many elite runners concur that consistency is the key to effective training.

Rest days don’t necessarily mean you have to spend the day completely inactive (though that is an option!), but they do mean you should take a break from running. If the thought of skipping a day of training fills you with guilt or anxiety, there are productive ways to increase blood flow and still contribute to your running goals, such as:

• Enhancing your mental strategy: through techniques like race visualisation, pondering training adjustments, or setting new goals.
• Organising logistics: for upcoming races or adventures to ensure smooth preparation.
• Completing errands: to free up future training days, allowing you to focus solely on your workout.
• Engaging in stretching: foam rolling, or simple stabilisation exercises to boost performance and reduce injury risk.
• Investing time in relationships: with non-runner friends and family, which is crucial for maintaining emotional well-being over time. Remember, rigorous training doesn’t require the neglect of personal relationships!

This approach underscores the importance of balance in a runner’s routine and training plan, emphasising that rest days are as vital as training days for long-term success and well-being.

Get motivated for your next workout

Taking appropriate rest days can help you stay motivated for your next workout. Giving your body a break allows you to come back stronger and more energised, ready to tackle your next run.

Moreover, incorporating cross-training activities on rest days can also keep things interesting and prevent boredom from setting in. This can help you maintain consistency in your training program and ultimately achieve your running goals.

Best active rest day workout ideas

If you’re feeling restless on your rest days and want to stay active, here are some low-intensity cross-training workout ideas that can help your rest day recovery while also keeping your body moving:

• Yoga: Incorporating a restorative yoga session can help improve flexibility, mobility and reduce muscle tension.
• Swimming: A great low-impact activity that can also work as a form of active recovery.
• Pilates: A low-intensity workout that focuses on core strength and can help improve running performance.
• Walking: Going for a brisk walk can help keep your body moving without putting too much strain on your muscles.
• Bike ride:  A low-impact and enjoyable activity that can also help improve cardiovascular fitness.

Remember to always listen to your body and choose activities that feel comfortable and won’t hinder your recovery process.

Conclusion: incorporate rest days into your training by downloading one of our free Coach the Run training plans!

Don’t underestimate the importance of rest days in your training routine. By incorporating proper rest days, you can improve your overall performance and prevent injuries while also promoting mental and physical well-being.

At Coach the Run, we provide free training plans tailored for various fitness levels and distances, from 5k to marathons. These plans are thoughtfully designed to include rest days, ensuring you reach your running objectives in a safe and efficient manner. Why not download one today?

Give it a try and see the difference incorporating rest days can make in your running journey. Remember to always listen to your body and prioritise rest and recovery for a successful and enjoyable running experience. Happy running!