One of the most frequently asked questions that I get from my athletes is, “What should my rest day look like?” The confusion is understandable. As it seems to be with almost everything, the internet is full of conflicting information on the subject. Over the years of coaching and competing, reading articles and books, and attending lectures and seminars, I have compiled a list of rest day do’s and don'ts. I will share some of these with you below and provide some explanation.
Do - Take yourself through an active mobility / warm up routine.
Even if it is a rest day, you are still an athlete. You demand a lot from your body most days of the week. This is why it’s important to take yourself through an active mobility routine, even if it’s not a training day. If you’re not sure what this means, think of a typical warm-up routine that you might do before training. Maybe this involves a light jog and some calisthenics. Maybe it means taking yourself through a few rounds of jumping jacks, air squats, and push-ups. Nothing about this should be super strenuous or involve much exertion, but it’s important to take yourself through some typical ranges of motion to keep yourself loose and limber.
Don’t - Sit all day.
Have you ever noticed that you feel your worst right after one or more rest days? If this rings true for you, it’s probably because of a lack of movement, or lack of movement variety, on your rest days. If you sit on the couch or at your desk all day, your hips, back, shoulders, and more will feel tight and perhaps even sore after a day of neglect.
Do - Stretch and roll for at least 20 minutes.
Please note, this isn’t the same as the first suggestion of active mobility. This is your time to sit and really stretch and roll (with a foam roller, lacrosse ball, etc) your problem areas. If you’re not great about doing this, consider signing up for a Yin yoga class, or follow a sequence online. This is your time to dig into the muscles and hold stretches that you don’t normally have time to address on your training days.
Don’t - Do a different form of exercise and call it rest.
If you are a runner, doing a swim workout is not a rest day. If you do CrossFit, going on a run is not a rest day. If you are a weightlifter, doing power yoga is not a rest day. Too often I see athletes do some other form of exercise on their rest days, and then they are confused when they inevitably face symptoms of mental and physical burnout. A rest day is not a cross-training day.
Do - Eat foods that will restore your muscles, joints, tendons, and mind.
Rest days are great for eating nutrient-dense foods that don’t normally make it into your daily grind. They’re also a good day to indulge a little on the foods that you crave but usually choose not to have (either because they don’t fit your workout-day macros, or they take too much time, or whatever else). These are great days to grill up some grass-finished ribeye or some wild-caught salmon, or enjoy a little cream in your coffee for once (if you tolerate dairy). I’m not suggesting that you go off the rails here, but I am suggesting that rest days are also a good day to give yourself some wiggle room on your strict nutrition protocol. For most people, this makes their nutrition plan more sustainable long-term.
Don’t - Go crazy on the carbs.
Some wiggle room is great. But be careful that you don’t see this as a regular excuse to binge eat ice cream and pizza, and guzzle a case of your favorite beer. If you choose to do this once a year on your well-earned vacation, more power to you (my lawyer wants me to remind you to drink responsibly). As a weekly part of your rest-day routine, however, it needs to stay a little more buttoned up - especially when it comes to the quick and easy processed carbs.
Do - Enjoy the extra time!
You’re an athlete. This means that most days of the week, you choose to not do something you want to do, because instead you are dedicating time to the gym, the pool, the trails, and wherever else your sport may take you. Use the extra time on your rest day to do some of the things you can’t fit into your schedule most other days. Go to the zoo with your kids, go to the beach with your friends, read a book, or just give yourself permission to take a nap. Whatever it is that you fantasize about doing on those late nights and early mornings when you’re going to train - do that, and enjoy it!