Recovery Is the Work

Let’s talk about rest days. I know, you’ve heard it a thousand times, but rest is often misunderstood, undervalued, and sometimes, even feared. 

And yet, it’s the invisible engine behind every good run, every gain in strength, and every moment you feel strong.

I want you to imagine your training as giving your body a menu of stress and stimulus. The growth, the adaptation, the new strength… that, believe it or not, mostly happens when you recover. Think of rest not as absence, but as active construction time.

What True Recovery Looks Like

• Sleep is non-negotiable. Aim for 7–9 hours. More when you’re in a heavy block. Form pre-sleep routines that allow you to get into REM. Whether it’s white noise, meditations, or breathing practices, REM (deep, restorative sleep), is the goal. My advice? Don’t let this practice stress you out; some nights it will work, and other nights it won’t. Routine and consistency is key.

• Movement that soothes - not demands. A mobility flow, short walk, or foam-rolling session can maintain circulation without overloading. Use the mobility workouts in the app, they’re perfect for rest days.

• Nutrition as repair. On rest days, don’t skimp. Eat nutrient-dense foods: vegetables, protein, healthy fats. Think of it as rebuilding and re-fueling for future performance and your next workout.

• Mind rest.Turn off the internal critic’s microphone: “You should run today or you’ll fall behind” or “You’re not training today, so you’re going to lose fitness.” Instead, tell yourself: “Wow, I’m going to wake up tomorrow, fully fueled and rested, and I’m going to CRUSH my workout.”

Rest is not your enemy. It’s your foundation for everything you want to KEEP doing. 

If you’d like guided recovery routines, check out the mobility and prehab plans in Movement & Miles (e.g. Beginner Prehab, Mobility & Strength).