How to Incorporate Rest and Recovery in Training to Boost Athletic Performance
When it comes to training, many athletes fall into the "more is better" trap. More miles, more gym sessions, more sweat… right? But what if the key to improved performance might actually be in doing less? Rest, recovery, and restoration are often overlooked in training regimens, yet they are some of the most powerful tools in enhancing performance, preventing injuries, and sustaining longevity in sport.
Angelina Ramos, an NCAA coach and strength expert who’s presenting at the Skadi Athlete Summit, stresses that properly incorporating rest and recovery isn’t about slacking off—it’s about training smarter. Use this step-by-step guide to integrate these principles into your routine.
Step 1: Understand the Difference Between Rest, Recovery, and Restoration
Before you can implement these concepts effectively, it's important to understand their roles in your athletic performance:
Rest: Time where no physical activity is performed, allowing your body and mind to reset. Think sleep or a true "day off" from training.
Recovery: Low-intensity, active processes that promote the repair and rebuilding of the body—like gentle yoga, light cycling, or mobility work.
Restoration: Intentional practices that target deep healing, such as massage, meditation, or using tools like compression boots to alleviate physical strain.
Each of these has a distinct role in maximizing your performance, and finding the right balance for your individual needs is vital.
Step 2: Schedule Your Rest Days
YES! Schedule them! Rest days aren’t an afterthought; they’re an essential part of training. Whether you’re clocking 20+ hours a week or gearing up for your first 5K, intentionally adding rest days ensures your body can repair itself.
When to Incorporate: Plan at least 1–2 rest days per week based on your training volume and intensity. These are days where you’re truly off your feet—no sneaky “just an easy jog.”
Signs You Need More Rest: Fatigue that lingers, irritability, or decreased performance in training can indicate you’re due for extra downtime.
Pro tip from Angelina Ramos’ session at the Summit? Even if you feel like you can push through, listen to your body. Over time, skipping rest days leads to burnout and injuries.
Step 3: Make Recovery Workouts Non-Negotiable
Recovery isn’t just a buzzword—it’s a core component of progressive and intentional training. Instead of going all-out every day, incorporate active recovery sessions to help your body adapt to the demands of sport.
Example Recovery Activities: Consider activities like swimming at a relaxing pace, low-intensity cycling, stretching, or even a brisk walk.
Programming Tips: Place recovery workouts the day after especially tough sessions, such as intervals, tempo runs, or heavy strength training.
These lighter days will allow you to train consistently over weeks without hitting the dreaded plateau.
Step 4: Build Restoration Into Your Routine
Restoration techniques go beyond what’s typically programmed into training plans, but they can significantly impact recovery by targeting muscle repair, mental clarity, and overall well-being.
Here are a few practices you can use to invest in restoration:
Foam Rolling or Self-Myofascial Release: Helps improve blood flow and relieve muscle tension.
Professional Recovery Services: Treatments like physical therapy, chiropractic care, or massage therapy can offer deeper rejuvenation.
Mindfulness or Meditation: Mentally reset with techniques that reduce stress and promote positive thinking.
By restoring both your body and mind, you’ll notice a boost not just in your physical performance but also in your focus and motivation.
Step 5: Prioritize Quality Sleep
Sleep is often called the ultimate form of recovery, and for good reason. It’s during sleep that the body releases growth hormone, repairs muscle tissue, consolidates memories, and recalibrates energy systems.
Aim for 7-9 Hours: Research shows this is optimal for athlete recovery.
Create a Sleep-Friendly Environment: Keep your room cool, limit screen time before bed, and establish a pre-sleep wind-down routine.
Track Your Sleep Quality: Using a fitness tracker or a simple journal can help you spot patterns and adjust habits.
Step 6: Monitor and Adjust
Recovery needs vary based on age, fitness level, training intensity, and other individual factors. Don’t set rigid rules—use cues from your body. Track how you feel daily and note trends, like when your legs feel sluggish or your motivation dips. Adjust your schedule as needed to include more rest or recovery techniques.
Key Metrics to Watch: Fatigue levels, soreness, sleep quality, and performance during workouts.
Don’t Wait Until It’s Too Late: Address small signs of fatigue or burnout immediately to prevent bigger setbacks.
Step 7: Stick to the Long Game
Recovery won’t feel flashy or Instagram-worthy, but committing to it over time will lead to PRs you didn’t think were possible. Sustainable performance is built on the foundation of rest, recovery, and restoration—not relentless overtraining.
Learn More
The Skadi Athlete Summit dives deeper into topics like rest, recovery, and injury prevention with experts like Angelina Ramos. Want to be the kind of athlete who trains smarter, avoids unnecessary injuries, and performs consistently? Then don’t miss this free virtual event on January 11–12.
🔥 Reserve the dates and elevate your game!
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By prioritizing rest, recovery, and restoration, you’re not just setting yourself up for a better season—you’re building a lifestyle of sustainable performance and well-being. Don’t just train harder—train smarter. See you at the Summit! 🌟
