Rest Is Training Too: Why Runners Can’t Skip Recovery

Dayna Player Robinson
Aug 25
3 min read

Why Rest Days Are Just as Important as Your Runs

Runners love movement. The joy of logging miles, feeling stronger each week, and chasing new personal bests can be addictive. But here’s the truth many runners overlook: your body doesn’t actually get stronger while you run—it gets stronger when you rest.

Rest days aren’t a sign of weakness or laziness. They’re a vital part of smart, sustainable training that keeps you healthy and moving forward. Let’s break down what a rest day is, why you need them, and what they should look like for a runner.

What is a Rest Day?

A rest day is a scheduled break from structured training.

That means no running workouts, no hard cross-training, no “sneaky” long walks just to close your activity rings.

Instead, it’s a chance for your body to repair muscle fibers, replenish energy stores, and reset mentally. Think of it as the reset button that allows your training to work. Without it, you’re just piling stress on stress—and that leads to fatigue, plateau, or injury.

Why Runners Need Rest Days

Muscle Repair & Growth Running creates tiny tears in your muscles. Rest allows them to repair and come back stronger. Skip the rest, and you risk chronic soreness or breakdown.
Injury Prevention Overuse injuries like shin splints, stress fractures, and tendinitis thrive when recovery is ignored. A single day of rest can save you weeks sidelined later.
Hormonal Balance High training loads elevate stress hormones (like cortisol). Rest days bring them back into balance, supporting immune function, sleep, and overall well-being.
Mental Recharge Training is as demanding on the brain as it is on the body. Rest days help you stay motivated, sharp, and ready to tackle the next session.

What a Rest Day Should Look Like

Rest doesn’t always mean sitting on the couch all day (though sometimes, that’s exactly what you need!). Here are a few ways to structure a healthy rest day:

Active Rest: Gentle, low-intensity movement like walking the dog, easy yoga, or light mobility work. Nothing that elevates your heart rate into training zones.
Recovery Rituals: Foam rolling, stretching, contrast showers, or massage can all support tissue recovery.
Nutrition & Hydration: Fuel your body with nutrient-dense foods, hydration, and adequate protein to aid repair.
Sleep: The ultimate recovery tool. Aim for quality sleep so your body can do its repair work.

How Many Rest Days Do You Need?

The right nuber depends on your age, training level, and goals. Beginners often benefit from 2–3 rest days per week, while more advanced runners might take one full rest day and 1–2 lighter “easy” days.

If you’re training for a big race, don’t be afraid to schedule recovery weeks (reduced mileage or intensity) every 3–5 weeks. This is where the 80/20 principle shines—most of your training should be easy, with built-in rest and recovery.

The Bottom Line

Rest days are not wasted days. They’re the invisible training sessions where your fitness is built. Without them, you’re not maximizing your training—you’re undermining it.

So the next time your calendar says “Rest,” don’t fight it. Embrace it. Your body (and your future PRs) will thank you.

I’m here to help you train smarter, fuel better, and run stronger all summer long.

Let’s chase your version of awesome.

Happy running

Dayna - your fav. Exercise Physiologist & Run Coach

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