Reframing Recovery

The topic of overtraining gets a lot of attention—and for good reason. If pushed too hard and too far for too long, the body will stop adapting (responding positively) to training stress. However, the concept of under-recovering merits equal time and attention. In the vast majority of cases, it isn’t an athlete’s training that’s the problem; it’s her lack of recovery. 

If you spend any time using social media, you probably have access to more than enough training tips. Advice on how, when, and why you should be recovering is a lot less readily available. This is unfortunate because we don’t make performance gains during exercise; we make them during rest. 

While the right kind of stress can lead to adaptive, performance-enhancing outcomes, the wrong kind can be physically and mentally debilitating. If your total stress load is too high, your body will respond by creating more cortisol and less dopamine, which contributes to delayed or incomplete recovery from exercise, illness, and/or injury. 

Planned periods of recovery give the body a regular opportunity to dedicate its resources to positive adaptations. While at rest, the vascular network can expand (increasing oxygen delivery) and the nervous system can become more efficient at contracting and relaxing the muscles. On a cellular level, the mitochondria (the energy production centers of the cell) are given the chance to multiply for improved energy production. 

Regular recovery is good for the mental aspect of an athlete’s performance, too. It can help prevent burnout by maintaining motivation. Mental fatigue can be as detrimental to an athlete’s health and performance as physical fatigue. A rest day can help recharge the mind, body, and spirit. 

Taking a rest day doesn’t make you weak, it makes you strong. 

While you probably already have some fairly well-defined training goals, consider setting some specific rest goals, too. And remember, a rest day doesn’t necessarily have to mean a day without any exercise (although there is a time and a place for this). Research has consistently shown that active recovery is much more beneficial than putting a hard stop to all physical activity. Taking a walk, going for an easy bike ride, working on your swim technique, or participating in a yoga class are just a few of the things you can do on your next day off.