Do Runners NEED Rest Days? Here's The Science

Do you really need to take days off from running… or are rest days just for people who can’t handle the grind? https://www.strava.com/athletes/25583003 See my full playlist: https://www.youtube.com/playlist?list=PLRGTJu6XhUCc6zjl0ucgCy1fShhi0RhL7 If you’re trying to build endurance, hit a new PB, or stay consistent without constantly getting niggles, burnout, or plateaus—this is one of the most important videos you’ll watch. I’m diving deep into the science and practicalities of rest and recovery, and trust me, it’s not as simple as just “not running.” In this video, we’ll explore: ✅ What rest actually does for your body and performance ✅ How your brain, hormones, and nervous system play a bigger role than you think ✅ The difference between active recovery and full, passive rest (and when to use each) ✅ How to recognise key signs of fatigue before you spiral into overtraining ✅ What smartwatches, HRV, and resting heart rate can tell you—and what they can’t ✅ How elite runners approach rest and why you shouldn’t copy their training without context ✅ What to actually do on a rest day to maximise recovery (hint: it’s not ice cream and Netflix… well, not entirely) I’ll also touch on some controversial topics like ice baths, sauna sessions, and why even “gentle” exercise might not be helping you if your stress levels are already high. This is the stuff that doesn’t always make the training plans or Strava posts—but it’s what allows you to build block after block without breaking down. Whether you're training for your first 5K or chasing a marathon PR like me, rest isn’t optional—it’s part of the plan. So if you're ready to train smarter, avoid injury, and come back stronger, hit play. And if you're finding this helpful, drop a like, hit subscribe, and check out the rest of my videos for more beginner-friendly running advice that actually works. https://pubmed.ncbi.nlm.nih.gov/23951198/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3741143/