3 cosas que todo corredor debe hacer el día de descanso
Because running faster sometimes means slowing down
28 de febrero de 2026
Your early morning alarm goes off, signaling it’s time for a quick run. Your schedule says “go”, but your legs are saying “no”. A flicker of resolve and a whisper of “should”. But here’s the reality: the fastest runners in the world don’t skip rest days… they prioritize them.
Contrary to what the word implies, studies suggest that overtraining isn’t about training too much, but rather a lack of balance between training and recovery. Most running injuries (and this applies to marathoners, recreational runners and everyone in between) happen when athletes break the “rule of too”: doing too much, too soon, or at too high an intensity.
To keep it simple: over-training + underrecovering = recipe for blowouts. Our systems can handle stress, but when we start to stack it (life strain, poor nutrition, inadequate sleep) without giving the body a break, we are flirting with danger. Rest days interrupt the cycle, giving time to repair and then move forward faster than ever.
To keep it simple: over-training + underrecovering = recipe for blowouts. Our systems can handle stress, but when we start to stack it (life strain, poor nutrition, inadequate sleep) without giving the body a break, we are flirting with danger. Rest days interrupt the cycle, giving time to repair and then move forward faster than ever.
Quick Clarification: Rest vs Recovery
All rest is recovery, but not all recovery is rest. Advanced athletes often blend the two, but it can be helpful to wrap your head around the distinction.A rest day is a scheduled break from training, often equated to passive downtime.
Recuperación refers to something a bit broader. It is the physiological process of restoration (muscle repair, glycogen replenishment, and nervous system reset). That means it is the sum of everything that contributes to adaptation and healing.
Think of recovery like a toolbox. You get to choose your character:
With this distinction in mind, the real question becomes not whether you should rest, but how to use your rest day intentionally to support true recovery and stronger running ahead.
3 Rest Day Decisions That Shape Race Days
#1 Move Lightly – Or Not at All
Tune into what your body actually needs and then select what is right for you. If your body needs circulation, move. For example, you can try an easy active recovery session. If your body needs stillness, be still. Choose truly passive recovery and let yourself have some complete physical downtime.The key here is intention and learning to really listen to your body.
#2 Refuel Like You Mean It
Muscle breaks down during the workout and rebuilds during rest, but this only works if you replace what you have used, replenish the body’s energy stores and give it the raw materials it needs to rebuild. Your rest day menu should include:
Having effective fueling strategies helps prepare the body for future training sessions.
#3 Restore the System with Sleep & Mental Reset
When asked how she handles 130 miles (209 km) per week, PUMA athlete, elite long-distance runner and American Olympian Dakotah Popehn points to sleep as a cornerstone of recovery:“Consistent, quality sleep is one of the most underrated performance tools.”
And she’s right! Sleep is one of the most powerful drivers of physiological recovery. When we are in deep sleep cycles, the growth hormone is released, which supports tissue repair, immune function, and nervous system recovery.
Quality rest days also include mental recovery, which can look like breathwork, journaling, meditation, or any practice that helps your mind downshift and allows it to recover as well.
Emphasize:
Adequate sleep, 7-9 hours per night, especially for endurance athletes
Strong sleep hygiene (dark room, reduced screen time in the hours before bed)
Stress management practices and having fun during downtime
Quality rest days also include mental recovery, which can look like breathwork, journaling, meditation, or any practice that helps your mind downshift and allows it to recover as well.
Emphasize:
Lo esencial
“Rest days make you stronger, because every push needs a reset.”
These words of wisdom come from British long-distance runner and member of the PUMA elite running team, Jack Rowe. Top athletes know that gains happen while they are resting.
The next time you hesitate between lacing up your sneakers and staying in bed, consider when you last emphasized recovery. Listen closely to what your body is asking for and then decide what is best for you and your performance.
CATch up ahora habla más idiomas
Para dar la posibilidad al mayor número de personas de conectar con nosotros y formar parte de nuestro mundo, ahora ofrecemos CATch up también en alemán, francés y español. Ten en cuenta que las traducciones son automatizadas y, por lo tanto, pueden contener errores.
