Rest and Recovery: A Runner’s Guide

What does a typical rest day look like for you? Are you on the couch all day to give your body as much of a break as possible or are still logging miles at a “recovery” pace? While both of these can be appropriate for certain runners in certain scenarios, neither are likely the best approach to achieve optimal muscle recovery. How we recover plays a critical role in how our bodies adapt, or don’t adapt, to the demand of running. Prioritizing smart recovery helps you prevent injury, get stronger and foster your love for running. In this post, we will dive into some more details to help you maximize your rest and recovery.

The Science of Recovery

Consider how you approach your recovery days as just as important as how you approach your workouts. Being smart and intentional about how we treat our bodies during recovery sets us up to get even more out of our hard workouts. Intense exercise depletes our body of energy and causes microscopic tears in our muscle fibers. These tears are a natural part of the training process, and they trigger a repair and rebuilding process. An important part of this process is protein synthesis which involves the production of new muscle tissue. This process takes place following bouts of exercise and there are several factors to keep in mind in order to optimize this process.

The Role of Sleep

Sleep is a critical component of a runner's recovery process. During sleep, our bodies release growth hormone, which plays a crucial role in muscle repair and growth. Adequate sleep also helps regulate stress hormones and improves cognitive function, both of which can impact performance and recovery. Prioritizing sleep means not only getting enough, generally 6-8 hours a night, but also maintaining good sleep hygiene to make sure the sleep you get is high quality and restful for your body.

Active Recovery

Rest days should include some type of gentle movement which is often referred to as active recovery. This should be something like walking or yoga that promotes blood flow and range of motion but does not create more microdamage in the muscles while they are trying to repair. Promoting good blood circulation helps to flush out metabolic waste products and deliver essential nutrients our muscles need to rebuild. Avoid running, lifting and other types of high impact or strenuous activity on your rest days. Finding the happy balance of enough intentional movement without it being a setback in your body’s recovery process will look different for each person and may take some trial and error!

Foam Rolling: A Controversial Topic

Foam rolling is popular (and sometimes controversial!) self-myofascial release technique that many people use as a form of active recovery. Many runners have a love-hate relationship with foam rolling, and rightfully so! While foam rolling has gained popularity as a tool to improve flexibility and reduce muscle soreness, the evidence supporting its long-term effects on tissue changes is still unclear. Measurable improvements in muscle flexibility after foam rolling are generally temporary and short-lived so don’t bank on foam rolling along for long-term mobility gains. It can still be a valuable tool to provide some relief for sore muscles but should not be your main strategy for recovery. If you despise your foam roller, rest assured you are not missing out on any major benefits by keeping it hidden in your coat closet.

Nutrition and Hydration

Nutrition and hydration are major factors in how quickly and completely we are able to recover after a hard workout. Our bodies are only able to rebuild and repair our muscles if we provide them with the right building blocks to do so. Carbohydrates provide the primary energy source for exercise, while protein is crucial for muscle repair and growth. Healthy fats, such as those found in nuts, seeds, and avocados, support hormone production and overall health. Additionally, micronutrients like vitamins and minerals play vital roles in various bodily functions, including energy metabolism, immune function, and bone health. There is no one-size-fits-all meal plan for runners as our individual needs vary based on several different factors. All runners should make sure they are eating enough, including on rest days, to fuel their activity level - and this is often more than you may think! To determine your specific nutritional needs, it's recommended to consult with a registered dietitian or sports nutritionist.

Hydration is crucial for optimal athletic performance and recovery. Water plays a vital role in regulating body temperature, transporting nutrients to cells, and removing waste products. Your baseline water intake (just water, not fluid) intake should be half your bodyweight in ounces of water (i.e. a 160lb person should be drinking 80oz of water). Any fluid lost through sweating during exercise should be added onto this baseline number. Timing of your hydration matters too and should be focused before, during and following exercise. During and following a workout, especially a sweaty one, you might also consider drinking electrolytes to replenish key minerals lost in sweat.

Mental Recovery

Distance running, especially while training for a specific event, can create a significant mental load in addition to the physical load of the exercise itself. Worrying about paces, mileage, scheduling runs, injury, etc. can take a toll on our mindset and diminish your joy for running. Prioritizing mental recovery in addition to physical recovery can help prevent burnout and foster a healthy and enjoyable relationship with running. For many runners, running may be their primary form of coping with emotional stressors which can contribute to increased stress on non-running days. To combat stress and promote mental well-being outside of running, try incorporating yoga, mindfulness meditation and deep breathing exercises into your routine, especially on your recovery days. These practices can help calm the mind, reduce anxiety, and improve focus which will make you a better, happier runner long term!

Take Away 

Incorporating these rest and recovery strategies into your training routine can significantly improve your overall running performance and reduce your risk of injury. Remember, resting is not being lazy, it’s being smart for any serious runner. If you have any questions or would like personalized advice, feel free to reach out to us or leave a comment below.

Need personalized guidance?

Schedule a one-on-one coaching consultation. We're here to help you reach your running goals!