Rest days

Rest days are when training turns into progress: most runners need 1 or 2 a week, beginners and runners over 50 often 2 or 3.

• Put a rest or very easy day after your hardest session or long run.
• Full rest means no running; active rest means 20 to 45 minutes of gentle movement such as walking, easy cycling, swimming or mobility.
• Keep active rest truly light: able to chat, low heart rate, no fatigue afterwards.
• Add a day off when your legs stay heavy, sleep is poor or your resting heart rate is 5 bpm or more above normal.

A day off never costs fitness: it only fades after about 2 weeks without running. A relaxed outing in Kadence’s Walk mode makes a good active rest day.