Gentler exercises like swimming and yoga are great choices for a rest day, as they stretch you out, force you to control your breathing, and strengthen your bones and muscles without stressing them too much.įor those who recover best by completely refraining from exercise, use the day to explore a new hobby or catch up on a project you’ve been neglecting. For instance, a leisurely, low-impact bike ride is a great way to flush out sore legs and tired feet, but if it turns into an intense, hilly session, your quads and glutes might be shot before your running week even begins. If you fall into the latter group, you should be mindful of taking it easy in your exercise of choice. While some runners are healthiest when they take rest days completely off from exercise- cross-training included-others prefer to do non-running activities on their rest days. There’s some debate about how much rest is required on a rest day. That way, the next time you run, your mind will be fresh, your loved ones will know you care, and you’ll have happier memories to outweigh any bad race results. Rather than ruminating on negative thoughts during a solo run, you might go on an easy hike with friends or make dinner with your family, making sure to turn your full attention to the people and task at hand. Plus, if you often run alone, socializing with others can give you a valuable mental boost, especially when you’re nervous for a big race or bumming about a recent performance. While these folks are often our biggest fans-and sometimes even our running partners-they’ll probably appreciate a weekend morning that doesn’t involve you lacing up and sneaking out the door for a run. Chiefly among them: Rest days grant you valuable time to spend with the family and friends you sometimes ditch to get your mileage in. While taking a rest day has many physical benefits, it also has several mental ones. You can spend more time with family and friends. Think of it like a scale: Overtrain, and you’ve tipped too far in one direction schedule regular rest days, and you’re back in balance. That cortisol bump can cause mood issues, irritability, sleep problems, and other health issues if stress levels are chronically high, says Marks.
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