Rest days from running. We all know they are important (hopefully!) but some of us like them less than others. Personally, I look forward to rest days but I don’t actually like how I feel on the days I don’t run or work out. But I know that they help me to recover and run better on my hard days. One question runners often have is how to schedule rest days from running. How many rest days a week should a runner take? Should a rest day just include lounging on the couch or doing some kind of active recovery?
Why Rest Days From Running Are Important
In order to really buy into your rest days, you probably need to understand why they are so important. Running and working out breaks down our bodies in many ways, and we need certain things like rest, food, and sleep to help them repair and rebuild. This process is what helps us to actually make improvements. If we just run day after day, our bodies will eventually break down or our fitness will just plateau.
There are some runners who don’t take regular rest days and still run well. Generally, these runners are the exception and not the rule. There are also runners who do well with active recovery days. I’ll talk about that more in a moment. But the key is to understand your individual needs at whatever point you are in of training. The number of rest days you need each week make vary based on your training, mileage, etc.
Full Rest Days or Active Recovery?
Active recovery is when you do light exercise such as walking or yoga on a day off from more intense exercise. There can be benefits to this, but it’s not always necessary. First, if you are only taking 1 days a week off from intense exercise then you really need to make sure that day is focused on true recovery. It may be tempting to walk little too far or push yourself a little to hard in a yoga class that is meant to be easy. If you don’t truly keep things easy on those days, you won’t really get the same benefits as you would from a full rest day.
If you take more than 1 day off from intense exercise each week a good strategy could be to do active recovery, or even light cross-training, one of those days and completely rest the other day.
Give yourself a mental break
One of my favorite parts about rest days is not thinking about running or working out on that day. I try to let myself sleep in and use the extra time to do other things. If I schedule active recovery it kind of takes away from that. But there certainly are rest days where I go out for a stroller walk, but its because I choose to and because I have the time, not because I have to. I try to make this one day a week completely pressure-free from exercise.
How to Schedule Rest Days from Running?
Now that you have that information, you can start to think about the best way to schedule your rest days from running. There are a few things to think about.
Where are you in your training right now?
If you are running high mileage or training for a big race, you may opt to just take 1 rest day a week. However, you may also consider running your mileage over a fewer number of days per week and adding in a second rest day or an active recovery day. For example, one runner might be running 40 miles a week over 6 days of running, but another might get in 40 miles in 5 days. Figure out what works best for you.
Need help coming up with a workout schedule? Here’s How To Create Your Own Simple Training Plan
Are you in your off-season?
If you aren’t training you have some more flexibility with rest days. You may want to take a few rest days a week or spend 1-2 days a week cross-training. If you are keeping your mileage low and your runs easy, you may be able to get away with running 6 days a week. I was able to do a 1 month run streak when all my runs were easy and my mileage was low, but I made one of my runs each week just 1 mile. Run streaks will probably not set you up for achieving race goals, so if you choose to do one its best to do them during a time of lower mileage and easy running.
You may also like: 3 Fun Interval Running Workouts For the Off-Season
Rest Before or After a Long Run
Many runners like to take a rest day either before or after their long run. Doing both is ok too! I noticed that sometimes if I rest the day before my long run my legs feel sluggish early on, but usually I feel strong by the end. I like doing an easy run the day after a long run, so I usually plan my rest day 1-2 days before my long run. You can experiment to figure out what works best for you. This can also depend on your schedule. If there is a certain day that you have less time to run, that might make a good rest day.
Keep a Training Log
Take note of your runs and rest days to track how you feel each week. This can help you see what kind of schedule works best for you. You may need to test out some different schedules, but try each for a few weeks so you can decide whether or not it worked for you.
Don’t be afraid of unplanned rest days!
Finally, keep in mind that unplanned rest days are ok too! It’s important to have your rest day planned so that you don’t accidentally skip it, but it’s also totally ok to take extra days off if you need them. It’s not worth pushing through pain, exhaustion, etc. just to get in a certain run. By ignoring our bodies and running too much we can end up injured or overtrained.
Related: 8 Reasons To Take a Break From Running
How many rest days do you take each week?
Do you completely rest or do active recovery?
Are you open to taking unplanned rest days?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
It’s very true what you say about the mental break – I really love that about my rest days (I take two a week). Having more time to do something else, not thinking about running and training – I really enjoy that aspect.
Thanks for the reminder, Lisa!
Exactly! It can be nice to just not think about running even just for that one day. Makes is appreciate our next run more I think!
Being active is a habit I had to work hard to create! So I love my rest days, but they’re almost always active recovery days — Bandit does have to be walked unless the weather is really bad. OTOH, I’m running very low mileage and mostly easy runs. 🙂
I will definitely take extra rest days when I feel I need them, but sometimes I do have a tendency to push a little too hard because there’s just a lot of stuff I have to/want to get done — like the last few weeks!
When I started working out I made it a point to do something every single day, which is what helped me to make it a habit. But now its nice to push harder some days and take a break on others!
I never run more than 4 days a week. So there’s 3 rest days. I like a rest day before and after a long run or race. Even when training I don’t do high mileage weeks. It works.
On my rest days I usually walk or hike or bike.
I am a planner. Unfortunately weather is always a last minute factor.
Its great that you have a system that works well for you! But yea, the weather can definitely be a big factor in scheduling runs.
I take one planned rest day per week–Tuesdays are a workday when I start early. I could get up and run…maybe once it’s light out at 5, I will. My body tells me that it needs rest, so there are unplanned rest days too. I usually take an hour or more of ‘rest on the couch on my days off as well.
Now that I’m going into the office a few days a week usually one of those is my rest day since I have less time. Its also nice to be able to get out for stroller runs on the days I’m home.
I took an extra (unplanned) day off yesterday and I’m so happy I did that. And the best part about planned rest days is the mental break!
Good for you for taking an unplanned day off! and yes, the mental break is so nice!
Like running, I think rest/recovery is also very personal and will vary from person to person (as you mentioned). I seldom take full rest days, but I do have a couple days, each week, where there’s light cross-training or just walking. I keep my running mileage pretty low, so I don’t feel I need “non-activity” days (and I’d probably go crazy if I did LOL).
Last summer I was walking just about every day and it was nice to get in that movement. Maybe I’ll get back to that once the weather is consistently warmer!
Like running, I think rest/recovery is also very personal and will vary from person to person (as you mentioned). I seldom take full rest days, but I do have a couple days, each week, where there’s light cross-training or just walking. I keep my running mileage pretty low, so I don’t feel I need “non-activity” days (and I’d probably go crazy if I did LOL).
I have come to realize the importance of rest days for myself. I take one full day off a week and do some gentle stretching and foam rolling. Right now, my rest day is the day before my longer run. If I have a race, I will also take the day off afterward.
I also like taking off after a race. Usually I end up taking a rest day before a long run, but it doesn’t always work out that way.
I agree that rest days are so important! I always prescribe rest days for my athletes and for myself! I think plenty of rest has helped me to stay injury-free for so long.
They are so important, especially when running workouts start to get harder!
Yes I know exactly what you mean- i always think I want a rest day but then end up feeling sluggish all day and wishing I had run. My best solution for that is to take my rest days on Monday, the day after my long run (where I might be feeling a little beat up) and also because Mondays are busy at work. I have an active job, so at least I’m still moving around. Those people who don’t take rest days amaze me- I don’t know how they do it!
It makes sense to take a rest day when you’re already a little sore! I also like to take them when I’m busy. It keeps me distracted and I don’t miss running quite as much!
Luckily my coach plans these for me, but typically my week consists of one active recovery day and one total rest day. I only run 2x a week though and I do lots of HIIT training and strength training during the week as well. I do ok with rest days, I don’t mind them. Sometimes I get restless but generally I appreciate the downtime.
Taking one rest day and one active recovery day sounds great!
I find my body is much happier when I take 1 rest day per week. Since my mileage has been low, I’ve been doing more active recovery days. When I’m running more or training for a race, then I like to have a complete rest day – usually the day before my long run.
That makes sense! I also find that I need more full recovery when I’m running more or doing harder workouts.
I need to walk every day for my
Foot and and ankle. It’s rarely a power walk, but more focused on my form and keeping things loose and limber. After my accident, it gets really tight and when i skip those walks, i feel it. I also need those walks to get out and quiet my brain. This pandemic has set me (and everyone on edge) and my walks are my mental health time.
Walking is great for so many reasons! Its great that you figured out how to keep your ankle happy.
Great information, Lisa! When I was young (under 50), I took 1-2 rest days a week from running and did fine. These days, I take 4-5 rest days from running, but do other exercises to supplement my cardio. I have pretty much lifted 2-3 days a week my entire adult life.
Its great that you figured out a plan that works for you! And I think thats a good example of how our needs can change at various point in our lives.
Rest days are key! I usually have 1-2 rest days per week. Sometimes I feel guilty for taking a rest, but it’s silly! Rest is part of the process 🙂
So true! No reason to feel guilty about rest days!
Rest is such an important part of training! I typically take one rest day per week and usually do a short walk on it (because dogs still need to walk!). Ideally I would take it midweek, but sometimes for the family it works out better on the weekends on the day after my long run.
I used to always take Sunday rest days, but now its nice to have some extra time during the week! I hope that as the weather improves I can get back to walking sometimes on my rest days. Its nice to still get outside and move a little bit.