With Coach Alexa, Online Running Coach for We Run
Why Rest Matters More Than You Think
I want to wrap up my series on the pillars of health – things that not only improve our training but also have long-term benefits for both our bodies and brains.
And I’m finishing with what I believe is the most important topic: rest and recovery.
For many runners, stress and the inability to switch off and truly rest are some of the biggest barriers to progress. Once you’ve got a solid training plan and good nutrition, recovery becomes the most important part of the picture. Yet, it’s also one of the hardest to control – especially if you have a demanding job, long hours, or responsibilities at home.
I know it’s easy to say, “just rest more,” but in reality, life doesn’t always allow for that flexibility. However, understanding the impact of stress and recovery on your body can help you make small changes that improve both your running and overall well-being.
How Stress Affects Your Body
When we’re constantly busy – whether from work stress, family responsibilities, or intense training – our bodies prioritise survival over recovery. This means critical systems like:
- Digestion – Nutrient absorption is affected.
- Immune function – More susceptibility to illness.
- Muscle repair – Recovery from training is slower.
- Brain function – Increased anxiety and poor focus.
You may have heard of the “rest and digest” state, which refers to the parasympathetic nervous system – the system responsible for deep recovery. The problem? When we’re always “go, go, go”, we don’t spend enough time in this state, and our bodies never fully reset.
The sympathetic nervous system (fight or flight mode) is what keeps us alert and active, whether we’re working, training, or dealing with stressful situations. But we need balance – time spent in soothe mode to allow our bodies to recover properly.
Understanding Mental and Physical States
A helpful way to think about stress and recovery is through three different states:
- Drive Mode – When we’re pushing forward (training, working, handling responsibilities).
- Threat Mode – When stress triggers an adrenaline and cortisol response, whether from work pressure or personal challenges.
- Soothe Mode – The undervalued state where deep recovery happens.
A hundred years ago, when people weren’t working or dealing with immediate threats, they were truly resting – talking, eating, singing, or just sitting quietly. Now, even in our “downtime,” we’re scrolling on our phones, which is actually keeping our brains active.
How to Improve Rest and Recovery
Getting better at resting and recovering doesn’t just happen- you have to prioritise it. Here’s how:
1. Schedule Quality Rest
- Start small: 2-5 minutes a day of intentional relaxation.
- Instead of checking your phone first thing in the morning, drink your tea or coffee while looking out the window.
2. Use Breathwork to Shift into Recovery Mode
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
- Breathwork helps calm the nervous system and move the body toward recovery.
3. Practice Meditation and Mindfulness
- Even a few minutes a day can help reset the nervous system.
- Science-backed benefits include reduced stress, improved sleep, and better mental clarity.
4. Prioritise Sleep
- Sleep is one of the most powerful tools for recovery – not just for training but for overall health.
- Aim for consistent, high-quality sleep to maximise recovery and performance.
Final Thoughts: Rest is Training
If you want to run better, feel better, and improve your long-term health, recovery has to be part of the plan.
The more time you spend in soothe mode, the better your body adapts, heals, and grows stronger.
Happy running! 🏃♂️💨
