Rest and recovery are often overlooked by athletes who are looking for instant gratification. They are, to say the least, fierce competitors and want to get stronger, faster, and better in the shortest time possible.
While this may be a common goal, it is also important to note that rest and recovery are part of the training process. As a newbie runner who just finished my first half marathon last June, I used to think that logging mileage and going fast is, well, the fastest route to getting faster. It wasn’t until I found the time to really dig deep into the sport of running (and even swimming when I concentrated on open water and triathlon) that I realized that taking it easy is as crucial as a tempo or interval session.
Rest and Recovery: Why Is It a Big Deal?
You don’t need to be an athlete to know the importance of rest and recovery. Your average blue- or white-collar worker will know that taking a breather is a must after a hectic week. Just think about working nonstop for eight hours a day, seven days a week. Some of us have this schedule not because we want to, but because we need to. But if given the chance, they would instantly jump on the chance of having even just a couple of days of rest.
From a runner’s perspective, rest and recovery allow the body to heal, rebuild, and adapt to the strain that comes with training. A typical training block will most likely include a two-day rest period that is usually lodged in between speed and easy runs, tempo, and long, slow distance (LSD).
When practiced religiously, that two-day window will be the runner’s “break” amid their intense schedule. Resting will enable the body to repair muscles, joints, and other connective tissues that take much, if not all, of the beating when training.
Running, especially during long distances or high-intensity workouts, causes small tears in the muscle fiber. Taking a break in between these sessions will allow the body to heal and mend these tears, resulting in stronger muscles. However, if a runner decides to go for a run despite their scheduled rest day, the body will once again go through another beating, which might result in overtraining and injuries such as shin splints, tendonitis, and the like.
I used to feel “invincible” after every run. It was a sensation probably caused by endorphins or the chemical behind “runner’s high.” Back then, I’d still go out for a run even on my rest days. This resulted in a bad case of runner’s knee and laziness the next day.
Fortunately, I recovered and learned from my mistakes. Throughout the impulsive decision to join the Bacolod City Marathon, I prioritized my rest days over anything else: that’s three runs and two days’ rest per week.
What to Do on Rest Days
Rest days are lazy days, at least for me. Although I did some active rest like swimming, walking, and household chores, it was low-intensity from the get-go. It was during this time that I reminded myself that burnout is real; it is a state of physical and mental exhaustion that can lead athletes to the point of fatigue, lack of performance and motivation, and even depression.
Modesty aside, I am used to intense training to the point of puking. I was a varsity swimmer during my college years, and the pressure of representing our school is no laughing matter. But as I got older, I realized that brute force (or training) wasn’t the only way to achieve my personal goals. I had to rest and let my body recover to take on another challenge the following day.
Avoiding physical activity is what most experts and coaches recommend during rest and recovery days. The best thing a beginner runner can do is light stretches, foam rolling, and eating right. Hydrating and proper diet is also a must during rest days to help the body recover lost nutrients and water during training.
“Keep Holy your Rest Day,” as they say in the running world. Since it is a part of your routine, you should stick with it. After all, some good ol’ lounging will do more good than harm.
