Difference Between a Rest Day and Recovery Day

When I was growing up as a soccer player and runner I remember constantly hearing the phrase “no pain, no gain”. In order to progress on the track or on the field I was constantly looking for what MORE could I do? How much more mileage could I add to my runs, how much more speed could I add to my sprints, how much more footwork could I practice. It wasn’t until AFTER I finished playing at a university level that I started hearing and learning about rest & recovery days.

With the athletes that walk through my studio door with chronic pain complaints I’ve noticed a similar trend. When athletes adopt a “no pain, no gain” mantra, R&R are often thrown out the window, even though they are crucial to long-term success; which as an athlete should be the ultimate goal. Optimal recovery includes both rest and active recovery.

So what is the difference between rest and recovery anyways? A rest day would mean that you are not partaking in much physical activity while taking a recovery day means that you are moving your body in a low-impact, low intensity level. You could say that a rest day is like a good night's sleep whereas a recovery day is like a nap.

A rest day doesn’t necessarily mean that you are sitting on the couch all day watching Netflix but helping your friend move or going for a hike don’t really make the cut though. You’ll want to keep your heart rate down and allow your body to repair. Just the same as any other element in life, very few things, the body included, can keep going without refueling or taking time out. When our muscles are worked in physical exercise, they’re essentially experiencing tiny microscopic tears. Taking a rest day allows those muscles to be put back together and begin to rebuild.

Recovery on the other hand incorporates low impact, low intensity movement to help relieve muscle soreness, improve flexibility, and restore energy storage levels. Some examples of a recovery day activity are mobilizing, stretching, or going for a walk. Additional recovery activities can be something less intense and more focussed on muscle treatment, like pilates, or a massage. It’s important to keep in mind, a recovery workout should not be a way to avoid rest. Working out for 7 days straight without rest, means that your muscles are constantly experiencing the micro-tears mentioned above and are not being given the chance to repair and rebuild. This increases your chances of injury. 

Whatever you choose, make sure you’re doing the activity at about 60 to 70 percent effort. A recovery day isn’t a day to test your fitness or strength. 

How often are you taking rest & recover days? Let me know what your favorite way to recover in the comments below! Looking for a recovery day routine? Check out this active recovery for runners here