Road to Berlin Marathon #10 - Rest Days Are Training Too

We’ve all been there, a workout that just didn’t feel right. Maybe you were unmotivated, distracted, or weaker than usual. Or perhaps you went the other way, pushing too hard during a run or gym session. These moments aren’t just frustrating; they could be signs your body is crying out for rest. Fatigue and a lack of recovery can lead to overtraining, a state where pushing too hard, too fast, becomes counterproductive. Instead of building strength, you risk repetitive strain, muscle fatigue, and even injury.

If you’re someone who values growth, progress, and performance, whether in fitness, work, or life, you probably know the high of being “in the zone.” You push harder, go longer, and ride the wave of motivation. But when the calendar calls for a rest day, something happens: guilt creeps in. Maybe you feel like you’re slacking off. Maybe you fear losing momentum.

But here’s the truth: Rest isn’t the opposite of training, it’s part of it, rest days aren’t just allowed, they’re essential

Why is recovery necessary?

Recovery isn’t just a break from training, it’s when the real transformation happens.

After a workout, your body doesn’t instantly become stronger. In fact, that workout creates stress: micro-tears in your muscles, fatigue in your nervous system, and depleted energy stores. It’s only during rest and recovery that your body gets to work repairing, rebuilding, and adapting to the demands you’ve placed on it. That’s how strength, resilience, and endurance are truly developed.

How Many Recovery Days Do You Need?

There’s no one-size-fits-all answer when it comes to recovery, because it truly depends on you. Your fitness level, training intensity, and the type of activity you do all play a role in determining how much rest your body needs.

For example, runners often train on consecutive days but still build in at least one full rest day each week, no running, no cross-training, just recovery. Strength athletes might alternate muscle groups or take a full day off after intense sessions. The key is listening to your body and adjusting your schedule accordingly.

How to Balance Rest with Momentum (and Avoid the Guilt)

Let’s be real, rest days can trigger guilt. When you’re chasing progress and feeling motivated, the idea of slowing down might feel like you’re slacking off. But here’s the truth: rest doesn’t mean lying on the couch all day doing nothing (unless your body really needs that). Rest is strategic. It’s what makes long-term consistency possible.

Momentum isn’t built by grinding 24/7. It’s built by showing up, listening to your body, and knowing when to push and when to pause.

Lately, I’ve been learning to choose between active recovery and actual rest, depending on where I’m at. It really comes down to my fitness goals, how intense my recent workouts have been, and how my body’s feeling in the moment. Finding that balance isn’t always easy, but it’s key to staying consistent without burning out.

Here is how I´ve been trying to find the right balance:

Active Recovery

This type of rest day involves gentle movement that promotes circulation and aids recovery without putting more stress on your system. It´s perfect for days after a hard workout or when I´m feeling a bit stiff but still want to move.

Examples of active recovery:

Light walking
Easy cycling
Gentle yoga
Swimming at a relaxed pace

Actual (Passive) Recovery

Sometimes, your body just needs to stop, no structured movement, no “getting your steps in,” just real rest. I´ve found this especially important after intense training blocks, nights of poor sleep, or when I´ve been sick.

Examples of actual recovery:

Taking the day completely off
Napping, stretching, or light foam rolling
Reading, meditating, or simply relaxing

I´ll be honest, I´ve found rest hard times and I know I´m not alone in that. Sometimes the toughest part is saying no, no to an extra session, no to outside pressure and no to that inner critic telling me I´m not doing enough. But I´ve come to realize that saying no isn´t a weakness, it´s a strength. It´s me choosing longevity over burnout.

At the heart of it all, remember this: rest is not a setback, it’s part of the process. It’s what allows your body to grow, your mind to reset, and your motivation to stay alive.

And most importantly, let´s be kind to yourselves. Recognizing that we are human, with changing energy levels, responsibilities, and emotions, helps us embrace flexibility without guilt.