It’s not uncommon for a running habit to turn into an obsession.
Miles make the runner. But they can also undo them. Overdoing your running leads to injuries and a loss of motivation.
That’s why recovery runs and rest days should be incorporated into every training plan.
It’s important to factor in rest days and easy runs when you are healthy, or you will be taking forced rest days when injured.
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In this article, we’ll explore why adequate rest and recovery are key to both peak performance and maintaining a lifelong love of running. We’ll also sell the virtues of taking it easy after a big run, being kind to yourself with Joy Runs, and some examples of rest day frequency.
My aim is for you to start viewing recovery runs and rest days as a highlight of your running week – reward for all those harder miles.
How many days should you run in a row?
Running streaks might appear impressive but they’re a path to repeat injuries and burnout.
Your running frequency usually depends on your goals and the miles behind you. Everybody and every body is different, but a good general rule to go by is:
Running for joy: up to five times per week, any mix of days
Marathon training: no two big runs in a row
So, if you’re running five days a week, at least three should be recovery runs at an easy pace. Spreading out the total distance over the course of a week and intentionally slow running reduces the risk of injury from impact forces, whilst the added variation keeps excitement levels up.
Rest days are a total break from running and should ideally be proactively taken out of choice rather than necessity. Plan them in advance or treat yourself if you’re not feeling your best. For me, I like to factor in 2-3 rest days per week. This formula has kept me running happy and injury-free for over a decade.
Experienced long-distance runners will know their bodies and be able to push them further, but I think it’s important to factor in fun and enjoyment too.
Know your body: running’s impact on your leg muscles and bones
Excessive running does take its toll on your body.
The main culprit is the impact force generated when your foot hits the ground. This can be 2-3 times your body weight for midfoot strikers and over 4-5 times for heel strikers. Running speed and surface type also play a part, which is why it pays to mix up your runs.
It’s no surprise that running also enlists multiple leg muscles for good technique.
The gastrocnemius and soleus power the calves and are responsible for lifting the heel and pushing you forward. Meanwhile, the quads and gluteal muscles act as an anchor for your pelvis to stabilise movement, particularly during the float phase when both feet are off the ground.
The quadriceps (or thigh muscle) dictate your stride and ability to run uphill, while your hamstrings are responsible for force production in the push-off phases. Running also works core muscles like the obliques and rectus abdominis, to help stabilise the lumbar spine and reduce compressive forces in the spine.
Like muscle, bone is living tissue that responds to healthy levels of exercise by becoming stronger.
This can be achieved via both weight-bearing and resistance exercises. Weight-bearing exercises, such as running, force you to work against gravity. The muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger, more dense and better able to prevent injuries.
Resistance exercises, such as leg day at the gym, increase bone mass and density in a slightly different way. This is because a variety of muscular loads are applied on the bone, which spark osteogenic cells into action, accelerating bone repair and growth.
Adequate rest and recovery help you to build resilience and run as the strongest version of yourself.
The ideal remedy: recovery runs vs rest days
The majority of your running (80%+) should be easy. Therefore, rest days (i.e. true days off) are far more common than recovery runs.
For me, they’re something to work towards later in the week, and often accompanied by a lie-in and slower day.
Recovery runs, on the other hand, are a positive step towards returning after a big run. They work on multiple fronts: by flushing out metabolic waste, such as lactic acid; increasing blood flow to the muscles, delivering oxygen and nutrients to aid muscle repair and recovery, and; reducing general stiffness and soreness.
I always find active recoveries to be instant mood boosters too, as you’re usually on a comedown from the highs of race day.
It’s important to make the distinction between stiffness and pain here. Always rest if you’re in pain and contact a sports injury professional if problems persist.
How long should a recovery run be?
Intensity is a more important measure than distance.
Aim for 20-30 minutes at an easy, conversational pace, focusing on time and effort rather than distance.
Don’t be afraid to walk some of it either. Effective recovery runs are all about getting out.
Make recovery runs fun with Joy Runs
Joy Runs are no pressure runs designed for enjoyment and pleasure, instead of performance. Perfect for active recovery runs!
Every week a new run theme idea is revealed to help you appreciate the experience and the world around you. Past themes include ‘Trees’, ‘Water’, ‘Rewards’ and ‘Landmarks’.
You run them 100% on your own terms – you decide the pace, distance, route, etc. Why not try it out on your next recovery run…
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Spotting running addiction early: the other side of runner’s high
Running floods your brain with lots of feel good chemicals.
When you run, your body releases endorphins and other neurotransmitters, such as dopamine and serotonin. These chemicals play an essential role in creating the sensation known as “runner’s high.” Endorphins act as natural painkillers, reducing discomfort and allowing you to push through physical barriers over many miles.
Dopamine and serotonin are responsible for regulating mood, enhancing feelings of happiness and wellbeing. As you run more frequently, your brain associates this physiological response with the activity, increasing your desire to run more often.
This can venture into running addiction territory when running starts to take over your life more than it should. Also look out for: persistent fatigue, even with adequate rest; feeling guilty for missing a day’s running, and; the temptation to run when carrying an injury.
Balance is everything. By mixing up your runs and partaking in Joy Runs you can maintain a healthy, long-lasting relationship with running.