Training is simple. Hard? Yes. But it’s a very simple formula. Training = work + rest. The work portion of the equation gets all the attention, especially on social media. You don’t see a lot of run influencers making super cute vlogs about their rest day. This often-overlooked component of training is equally as important as putting in the work.
Before continuing, let’s distinguish between rest and recovery. Easy running or other activities can be recovery. This is a cornerstone of an effective training program. However, it is also important to give your body a full rest day with as little stress as possible.
When runners go out for a track session, epic trail adventure, or grind out their weekly long run, they are placing a lot of stress on the body. Basically, we are shocking the body with a big stimulus. In response, our body says “oh crap, I wasn’t prepared for that. I’m going to adapt so that next time I’ll be better prepared to handle it.” This adaptation happens when we rest and recover following a hard training stimulus. If you don’t allow your body to recover, you will hit a plateau and can even regress your development.
Does this mean we need to lay on the couch the day after a hard workout? Definitely not. This is where our recovery runs come in. This is considered active recovery and it is very beneficial. Make sure that if you are running the day after a hard effort that it is at a very easy pace. Hard efforts are anything especially taxing, such as interval workouts, tempo runs, and long runs. I consider anything harder than an easy run to be deserving of a recovery session.
Some people like to brag on social media about running streaks. This is foolish. They are begging to get an overuse injury and are probably limiting their aerobic development as well. Many more people like to brag about pushing themselves to do a workout even though their body was begging them not to. This is also an unhealthy practice and something that should not be celebrated. That is your body pleading for a rest day and you are ignoring what your body needs.
I do believe that it is important for athletes to be able to access their inner Goggins. But it is not something that should be done on a regular basis. There is a time and a place for it. During a big training block it is crucial to push yourself to the limit a few times. But you should not have to do it regularly. If that’s how you feel on a weekly basis you are overtraining.
I suggest scheduling one full rest day each week in your training program. Your body will appreciate a reset, and you will feel much fresher going into your next week of training.
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