Though active variables like mileage, pace intensity, and individual run volume often stand as the pillars of effective distance running training, rest days are equally important in shaping long-term success. By taking time away from high-impact, biomechanically stressful activity, runners give their bodies ample time to recover and their minds an equally important chance to recalibrate – all of which can mitigate physical injury, mental burnout, and general disillusionment to running’s inherent challenges.
However, rest does not always entail a full day off; in many cases, relative rest days (also known as active recovery days) can be just as beneficial. In short, these rest days involve some kind of alternative physical activity demanding less of a runner’s body – usually light, low-impact cross-training like swimming, cycling, elliptical work, or aqua jogging. Such activities can aid runners nursing injuries, activate adjacent muscle groups to improve training, or simply give running-specific muscles a chance to work in different, less intensive ways.
Prioritizing recovery
Relative rest – and cross-training in general – is common in distance running training of all walks and experience levels. While well-spaced rest is especially vital for new or inexperienced athletes, many accomplished professionals have touted its importance for all runners, noting its benefits for physical recovery, confidence, and restraint. A quote from US half-marathon record holder Ryan Hall perhaps best illustrates this notion:
“I constantly remind myself that resting takes confidence. Anyone can train like a madman but to embrace rest and allow the hard training to come out takes mental strength.”
Knowing the limits
Just like running itself, there are certain limits to how much one should practice relative rest, depending on their goals. For instance, an ambitious marathon or half-marathon goal will inherently require a fair amount of running volume and intensity, so unless an injury or long-standing ailment requires a lengthy active rest period, runners should remember to keep non-running activity periodic. Each runner has unique bodily demands, though, and regimen structure – both running and non-running – should reflect both personal goals and biomechanical and mental constraints. In most cases, a healthy 60/40 or 70/30 split will be an ideal split for running and rest or active rest – respectively.
Relative rest days are a key resource in a runner’s training repertoire; they give runners an opportunity to reset their bodies, supplement full rest days, and ultimately keep training varied, safe, and conducive to success on race day.
