Why a Day Off from Running isn't Recovery
There is a myth among runners that a day off from running is a recovery day - regardless of what happens on that day. Many runners strictly use time to calculate recovery, assuming that waiting a day between runs or workouts will result in full recovery.
This is especially true with little injuries or aches and pains. When something hurts, a day off should do the trick, right? Let it settle down and get back out there the next day.
Meanwhile, the “day off” is often filled with swimming, biking, elliptical, strength training, yoga, pilates, extra errands, more work, or anything and everything except extra rest and treatment.
Recovery and healing take time, but “time” does not heal - it’s what we do (and don’t do!) during that time that determines whether or not we recover. To recover, our bodies need proper nutrition and rest to rebuild and repair. For injuries and even minor aches and pains, we need to go even further by seeking treatment or at least self-therapy. A ticking clock does not mean we’ve done these things.
Recovery Needs are Individual
Recovery needs range widely from person to person according to their level of fitness. For example, one runner may be able to run a moderate effort 12 miler and be ready for a hard workout the following day, while for another runner, a 12 miler could not possibly considered “moderate” and would require several days or more of recovery.
Recovery needs also vary in the same individual according to accumulated fatigue. A hard workout in the middle of a very high volume training week will require more recovery than the same hard workout in the middle of a taper.
Learning What You Need
By keeping a detailed training log, runners can gather information and gain an understanding of what they need to fully recover from a hard effort. That being said, there is no magic number of days or hours that can guarantee recovery because as runners get fitter, their ability to recover improves (provided they’re getting adequate rest, fuel and treatment).
On the other hand, as runners become more experienced, they are able to push themselves harder, which may result in needing more time to rest than in the past. Illness, stress, unexpected additional responsibilities also affect the way our bodies recover. This means that while runners may know their general recovery needs, they must also always listen to their body.
Motivation and Recovery
Lack of motivation can be an indicator of inadequate recovery. When someone who usually loves running and workouts but has no motivation, it’s a red flag. What has stolen the excitement and drive to workout? Is it apprehension related to an injury? Mental and emotional stress are big factors and can be physically draining. A runner who has just taken a few days off to care for a family member, write exams, or take a work trip probably won’t feel ready to hit a hard workout, regardless of how many days they took off from running. We must consider our lives as a whole rather than solely how much working out or running we’ve done recently.
When You’re Not Recovered
So what if there’s a big workout scheduled and you know you’re not recovered? Maybe the past few days have been crazy with work and/or family, stress, late nights and early mornings. You’re under-recovered and have no motivation but there’s time on your schedule to workout TODAY, and none available tomorrow.
First, it’s ok to skip the workout. Take advantage of the time you had blocked off to do the workout and use it to sleep. Catching up on rest will be more valuable for long term fitness and health than doing the workout. Furthermore, working out without adequate recovery increases risk of injury, overtraining, and susceptibility to illness.
Not willing to skip the workout? It doesn’t make sense to ignore how sleep deprived you are and “hope for the best.” Instead, adjust the workout in advance. Lower your expectations and back off the goal times. Due to higher-than-usual fatigue, the workout would be too hard without any adjustment.
The bottom line is that adequate recovery requires intentionality. We need to be thoughtful, listen to our body, and adjust our plan when we’re not recovered.
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.