{"id":560650,"date":"2026-06-29T23:24:22","date_gmt":"2026-06-29T23:24:22","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/560650\/"},"modified":"2026-06-29T23:24:22","modified_gmt":"2026-06-29T23:24:22","slug":"how-many-rest-days-should-you-take-per-week-experts-answer","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/560650\/","title":{"rendered":"How Many Rest Days Should You Take Per Week? Experts Answer"},"content":{"rendered":"

Over the past few years, runners have really embraced the idea of recovering<\/a> as hard as they train. Those training for marathons<\/a> added more rest and active recovery<\/a> days into their schedule last year, with 51 percent of days in the 16 weeks before the 26.2-mile race being rest days, according to the Strava Year In Sport report<\/a>. That\u2019s 57 days of rest compared to 55 days of training\u2014or basically alternating a run day and a rest day every week.<\/p>\n

The Strava data may be skewed toward newer runners and first-time marathoners<\/a> (the activity tracking app saw a 9 percent increase in the number of marathons, ultramarathons, and century rides being logged this year). But it highlights the fact that runners are realizing rest and recovery plays just as important a role in performance as running itself.<\/p>\n

You may not need every other day off, but all runners benefit from making rest a part of their training\u2014it\u2019s how you\u2019ll actually see progress, after all. So how do you figure out how much rest and recovery you need, and where to slot it into your programming? Here\u2019s what the experts say.<\/p>\n

How many rest days do you really need per week? <\/strong><\/p>\n

Like so many answers in running, it depends. \u201cFor most runners, it\u2019s best to have one full rest day<\/a> each week,\u201d says Nadia Ruiz, an RRCA- and UESCA-certified running coach and NASM-certified personal trainer. \u201cA full rest day means trying to take a break from the mental, emotional, and physical demands of training,\u201d she says. Translation: You\u2019re not exercising at all (although you may partake in passive recovery methods, like getting a massage, foam rolling, using compression boots, or meditation<\/a>).<\/p>\n

Some runners may need more than one day, especially if they\u2019re just starting out, but one entire day off is the minimum (unless you have a really good reason for run streaking).<\/p>\n

\u201cWhen I start working with newer runners<\/a>, one of the first things we talk about is leading with curiosity, and getting really curious about how their body responds to the training, nutrition, and stress<\/a> they\u2019re managing,\u201d says Jess Heiss<\/a>, a UESCA-certified running coach. \u201cIt\u2019s an unsexy answer, but the best way to figure it out is to test things out.\u201d<\/p>\n

Heiss actually recommends new runners start with two rest days per week while building mileage and intensity<\/a>, and asking yourself these three questions as your training progresses: Are you sleeping better? Are your energy levels staying steady? Do the workouts feel productive?<\/p>\n

\u201cIf the answer is yes, they might stick with two rest days or drop down to one rest day,\u201d she explains. \u201cOver time, they may find that their body adapts and can handle more volume<\/a> with fewer rest days.\u201d<\/p>\n

And if the answer to those questions is \u201cno,\u201d you may need to add another rest day\u2014or even two. \u201cIf you\u2019re feeling fatigued<\/a>, sore, or notice an elevated resting heart rate<\/a>, it may be a good idea to add an extra rest day and focus on improving sleep, nutrition, and hydration,\u201d says Ruiz.<\/p>\n

You should also come back to these questions regularly to make sure you\u2019re listening to your body and taking enough rest days, no matter where you are in your training cycle.<\/p>\n

When should you schedule your rest days for max benefits?<\/p>\n

Traditionally, training plans<\/a> are set up on a seven-day schedule\u2014but every runner\u2019s life is different, with work, family, and social factors to consider. \u201cWe don\u2019t have to stick to the typical seven-day schedule with a rest day on the seventh day,\u201d says Ruiz. \u201cThe key is to tailor rest days to fit your commitments so your training works best for you.\u201d<\/p>\n

That said, for most of her athletes, Ruiz usually schedules a full rest day on the last day of their work week (often Friday). \u201cWhy? Because after a full week of work, we\u2019re mentally and physically drained, and a rest day helps us reset before the week\u2019s longer training sessions and social plans,\u201d she explains.<\/p>\n

Heiss suggests following the hard\/easy rule, where you alternate hard and easy days<\/a> to give your body a chance to recover between harder sessions. \u201cLong runs<\/a> and intense workouts cause microtears in your muscle fibers and deplete glycogen stores,\u201d she explains. \u201cThese stressors are necessary for growth, but they also create inflammation<\/a> and fatigue that require rest. Spacing those harder runs out gives your body a chance to repair and adapt before another hard effort, reducing the risk of overtraining or injury.\u201d<\/p>\n

In other words, a smart way to schedule your rest days is the day after your hardest workouts, like a speed session and\/or long run.<\/p>\n

Where does active recovery fit in?<\/p>\n

A rest day is different from an active recovery<\/a> day, which doesn\u2019t include running but may include any kind of cross-training<\/a>, like walking, hiking, swimming, and strength training (as long as you keep it light\u2014not, say, one-rep-max deadlifts).<\/p>\n

\u201cActive recovery days are perfect after tough workouts or whenever your body needs some TLC,\u201d says Ruiz. They\u2019re great to slot in after a more intense training session, and \u201ccan include an easy run<\/a> or cross-training\u2014it depends on the athlete\u2019s specific needs to recover effectively,\u201d she adds.<\/p>\n

Activities like restorative yoga<\/a>, easy cycling, or walking your dog promote blood flow to aid recovery without adding strain, explains Heiss. \u201cThe key here is keeping it easy\u2014that gorgeous seven-mile hike with 3,000 feet of vert isn\u2019t exactly restful,\u201d she says.<\/p>\n

The intensity of active recovery workouts should be 30 to 60 percent of your maximum heart rate<\/a>, according to a 2019 review<\/a> in the Journal of Strength and Conditioning Research. \u201cIf it feels like work, it\u2019s not active recovery,\u201d says Heiss.<\/p>\n

So what does that look like in practice? If you schedule a rest day at the end of the work week, you may schedule another rest day after a harder session. You could also swap that second rest day for an active recovery day, and add an additional active recovery day wherever you need extra time off from running.<\/p>\n

Here\u2019s what a sample schedule may look like, according to Heiss:<\/p>\n