The importance of rest days in your training plan cannot be emphasised enough. This is where our body has the chance to not only recover but adapt and ensure we are stronger for our next training session.

After we complete a tough session or run, microscopic tears will appear in our muscle fibres. It’s only when we rest that cells are able to repair these tears and our muscles are rebuilt and grow back bigger.

Without that rest we won’t give our body the opportunity to repair itself. That means if you go out too soon after a tough session those muscle fibres may still be damaged and that’s why there is an increased risk of injury.

Whilst it would be nice, you don’t have to spend the whole of your rest day laid up in bed all sprawled on the sofa. Doing some light exercise such as yoga or walking is fine.

If your weekly schedule allows it then taking a rest day between “hard sessions” is ideal. So if you had an “Efforts” session and “Long Run” in your plan for the week you would want to have at least one day between the two.

As mentioned above this gives the body the chance to adapt from that session. If you don’t give yourself that time then the hard work you put in, might not bring as many benefits as you hoped.

Recovery Runs are a viable option in between hard days. Again it’s imperative you keep these super easy and if done properly they can help speed up recovery.

30 minutes at a very low intensity the day after a tough session can help your circulation & blood flow. This will help flush out any waste products such as lactic acid that may have built up during your hard run.

Sometimes as runners we are keen to make quick improvements and push ourselves too hard. Try and plan your week so that you get the opportunity to recover and allow the body to adapt ready for your next session.

If you need help planning your running & training then why not sign up with an online running coach. Here at PB Runner you can get training plans from 5k to marathon distance, with feedback on every run you do.

Trust me, if I see a runner not getting enough recovery I will be quick to act. Work hard folks but also be sure to look after yourselves as well.