Rest is a crucial part of successful running. During rest is when you get fitter, not during the run itself. When you run it causes micro damage in your muscles and bones. This damage is repaired when you rest and your body tissues are also re-inforced so they’re stronger and able to cope with the same or a larger load next time. But, how many rest days do you need?
The importance of rest
We’re all different and there is definitely not a one size fits all approach to anything to do with running. This includes how much rest you need. What is certain is that everyone needs SOME rest.
Without adequate rest, your body will ultimately break down. What you are asking of it will outweigh its ability to repair itself, the load will be too big. This can result in physical problems such as injury and illness but also mental health problems such as low mood, burnout or anxiety.
Injuries from inadequate rest include stress fractures, shin splints, Achilles tendinopathy, plantar fasciitis, runner’s knee, iliotibial band syndrome (ITBS) and muscle pain and strains. Without adequate rest you can feel permanently exhausted, not progress in your running and have a suppressed immune system resulting in getting multiple infections. You can quickly lose the joy and love of running.
Factors affecting rest
How much rest you need varies from person to person and there are a lot of factors which influence it including:
- Your fitness level. Someone who has been running regularly for a couple of years will need less rest than someone who is new to running.
- Your life outside running. If you’re a busy nurse, teacher or postie and always on your feet, if you start adding the extra load of running to your day you’ll likely need more rest than a sedentary office worker.
- How intense your training is. If you empty the tank when you run and are progressively trying to get fitter, reach PBs and push yourself then you need to factor in more rest than someone who is just going for easy, social runs. This isn’t a reflection of how fast you run, only how intense the session feels for you. If you’re new to running, a 3 mile run at 11 minutes per mile can feel just as challenging to you as an experienced runner doing 10K at 7 minutes per mile. It’s all relative.
- Your age. Our repair processes slow down as we get older and you might find you bounce back more slowly after a run than you used to. This often happens to women in peri and post menopause. Identifying this and adding in some extra rest can really help, sometimes less is definitely more.
- Other conditions. If you’re returning to running after an illness or injury then it’s wise to have plenty of rest days. If you have medical conditions such as osteoarthritis or conditions that are triggered by inadequate by rest such as some forms of epilepsy, then you need to prioritise rest, listen to your body and be on the look out for when you’re doing too much.
- Genetics. We can’t change this one but just knowing that some people recover faster and can cope with far few rest days, without consequence, helps up to stop comparing ourselves to others.
Getting the rest right
It can be a real case of trial and error when it comes to planning your rest days. Aim for at least one full day of rest and rest completely – it’s good to still walk around though. Add in a second or third day if you are new to running or are someone who has struggled in the past with injury or illness. If you’re following a training plan, find one that has enough rest days for you – read my blog ‘Choosing the right training plan‘.
Be aware that how much rest you need can be a moving target according to what else is going on in life. If you’re in the middle of stressful work or family issues this will be using your energy leaving less for running and you will need to increase your rest. If your menopausal symptoms are through the roof then cut yourself some slack. Your rest requirements can change week to week as well as year to year. Always listen to your body and never be afraid to take a day off, this will usually do you more good than another run.
I hope I’ve given you some food for thought and permission to take adequate rest. It’s key for long term, sustainable running and at the end of the day, as runners, that’s what we want and need for our present and future health.
Let me know how many rest days you need in the comments below.
Featured image: Photo by Lisa from Pexels:
