Blog article

The importance of rest days for runners

By HBF
2 minutes
27 March 2025
Two smiling women stretching
If you’re training for this year’s HBF Run for a Reason with the goal of gliding across that finish line feeling strong, not sore – you could be due a rest day. Not the kind where you’re attached to the remote, we’re talking about rest that aids your training plan and strengthens your performance, like low-intensity movement and well-earned stretching.

Because rest is not your rival, it’s your mate - and if you don’t get to know your mate (rest), you could be putting yourself at risk of fatigue or injury. To explain the importance of recovery days more, we asked HBF Physio’s Scott to lay down the law of runner’s rest and tell us all about what your body is actually doing when you take a break. Spolier: It’s impressive.

What exactly is happening to your body when you take a rest day?

It’s good news for your body, here’s 6 things that are happening – spread the word.

When should you factor in rest while training?


Rest should be planned after sessions of high intensity (interval, hill, threshold) sessions or sessions of higher duration sessions (a long run). 

According to Scott, you should prioritise good habits during your recovery days – that means:

If you're unsure if your symptoms are something to pause or press on with, a physiotherapist can help. They can provide you with a thorough assessment, and diagnosis, plus a treatment and management plan to ensure you have a clear understanding of how to move forward with your training.  

This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

Related topics