One of the questions that my athletes ask me the most is, “What do you think my rest day should look like?” I understand the confusion. As is the case with almost everything, the internet and professional opinions are full of conflicting information on this subject. That being said, over the years of competing, coaching, reading books and articles, and attending seminars and lectures, I have accumulated a list of things I believe one should and should not do on a rest day. Below are some of these suggestions, along with some explanations.
Do - Eat good foods that will restore your tendons, joints, muscles, and mind.
Rest days are perfect for eating nutrient-dense foods that don’t normally make the cut during your daily grind. These days are also good for indulging - a little - on the foods that you crave, but generally choose to leave out (either because they aren’t in line with your macros on workout days, or because they take too much time to make, or whatever else). Rest are perfect days to grill up some quality ribeye or salmon, or enjoy some heavy cream in your coffee (if you can tolerate dairy). I’m not saying that you should go off the rails here, but I am saying that rest days are great days to give yourself some wiggle room on your otherwise strict nutrition protocols. For most, this makes a nutrition plan feel more sustainable long-term.
Don’t - Go HAM on the carbs.
A little wiggle room is great. But be cautious that you don’t use this as a frequent excuse to binge on ice cream and pizza, or guzzle a case of beer. If you make the choice to do this rarely on a well-earned vacation, then I say more power to you (my lawyer also wants me to say that you should drink responsibly…). As a regular part of your rest day, however, it really should stay more buttoned up - particularly when it comes to the fast and easy processed carbs.
Do - Roll and stretch for at least 20 minutes.
Please note, this is not the same as active mobility (see below). This is your time to sit and really work out your muscles, tendons, and joints. You can do this with a lacrosse ball, a foam roller, band floss, etc. If you’re not very good about doing this, you could consider following a sequence online (coughLegacyFlowcough) or signing up for a Yin yoga class. This is dedicated time to really dig into your muscles and hold stretches in ways that you don’t usually have time for on your regular training days.
Don’t - Just sit all day.
If you’re like most people, you’ve probably noticed that you feel your absolute worst right after a rest day spent sitting around all day. If this sounds familiar to you, it’s most likely because of your lack of movement, and/or lack of variety in your movement, on your days off. If you sit at your desk or on the couch all day, your shoulders, back, hips, and more will feel tight and sore after a long period of neglect.
Do - Take yourself through an active warm up / mobility routine.
Even if it’s a day off, you are an athlete and should act accordingly. You ask a lot from your body on your workout days. This is why it’s crucial to put yourself through a quality mobility routine, even if you’re not training that day. If you’re unclear on what this means, try to think of a typical warm-up that you might do before training. Perhaps this includes a light jog and some calisthenics. Perhaps this means going through a few rounds of push-ups, air squats, and jumping jacks. Nothing about this routine should be particularly strenuous, but it’s still important to run through some typical ranges of motion in order to keep yourself limber and loose.
Don’t - Do another form of exercise and count it as rest.
If you are a swimmer, doing a run workout is not a rest day. If you are a runner, doing CrossFit is not a rest day. If you are a weightlifter, doing pilates is not a rest day. All too often I see athletes doing a different form of exercise on their days off, and then they seem confused when they (inevitably) develop symptoms of physical and mental burnout. A rest day is not a cross-training day.
Do - Enjoy your extra time!
You’re an athlete. Because you are an athlete, it’s very likely that most days you choose to not do something that you want to do, because instead you are spending time in the pool, at the gym, on the trails, or wherever else your sport may take you. On your days off, use the extra time to do the things you can’t normally fit into your schedule. Go to the beach with your buddies, go to the zoo with your family, read a book or a magazine, or simply give yourself permission to take a nap. Whatever it is that you dream about doing on those early mornings and late nights when you’re going to train - do that, and fully enjoy it!
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