One of the questions I'm asked most often as a run coach is, "How many rest days should I take?" It sounds simple, but the answer is different for everyone. It depends on your experience, your training load and what you're training for.
So this week I've written down what I tell the runners I coach, whether they're building up to their first 5k or chasing a marathon PB.
Firstly, why do we need rest days?
Recovery is when your body adapts and gets stronger. You don't actually get fitter while you're running - you get fitter while you recover. Without enough recovery time, training simply adds more stress, increasing your risk of fatigue, injury, reduced performance and, in some cases, overtraining.
Are you new to running?
If you're new to running, I'd recommend taking two to three rest days each week. Your muscles adapt quite quickly, but your bones, tendons and ligaments take much longer to become stronger. Those rest days are when your body repairs, rebuilds and adapts.
Or an experienced runner?
As you become a more experienced runner, you'll often find you need fewer rest days. Even elite athletes still prioritise recovery. Eliud Kipchoge, one of the greatest marathon runners of all time, takes one complete rest day every week because he knows recovery is part of becoming stronger.
What should my rest day look like?
A rest day doesn't mean a day on the couch. Some gentle movement actually helps — an easy walk, a swim, or some light mobility work all get the blood flowing and ease off stiffness. Keep it easy enough that you could chat the whole way through. If you're really tired or coming off a hard block, a full feet-up day is fine too — but most of the time, a little movement does you more good than none.
Recovery isn't just about resting - it's also about looking after your body, and your body needs the right fuel to repair and rebuild stronger. On rest days, aim to eat a balanced diet with plenty of protein, carbohydrates and healthy fats, and make sure you stay well hydrated. I always try to drink at least two litres of water, as dehydration can slow recovery and leave you feeling more fatigued.
What about if i'm marathon training?
During a marathon training block, your training load is higher, so an easy run between harder sessions may help reduce stiffness and keep you moving well. Before a race, some runners prefer a complete rest day, while others feel better after a short, easy run with a few relaxed strides. The key is to stick with what has worked for you in training
My personal recovery routine?
Along with eating well and staying hydrated, you'll usually find me wearing my Enertor Recovery Slides after a run. They're my favourite post-run footwear and have become part of my own recovery routine.