There’s something underrated about a real rest day. Not the “I swear this counts as rest even though I did a quick lift, a short run, and reorganized my entire house” kind of day. I mean an honest-to-goodness pause — the kind where you let yourself sleep in, move slower, and give your nervous system a break from being the project manager of your entire life.
Lately, I’ve been adding a few quiet minutes to my mornings to write down a handful of things I’m grateful for and what I want the day to feel like. Nothing elaborate. No color-coded system or perfect journal setup. Just a moment to take the edge off the mental noise and remind myself I don’t have to carry everything at once.
Because here’s the thing most runners forget:
Your body doesn’t adapt during the workouts — it adapts during the recovery.
And your nervous system doesn’t reset just because you finish a run. You need time, space, and a little intentional grounding so your training can actually work the way you want it to.
This matters even more for Masters and menopausal athletes. Stress hits differently. Sleep feels different. Your recovery window widens whether you want it to or not. And when life gets loud, your training feels heavier than it should.
Rest days aren’t signs of slacking.
They’re strategy.
They’re part of the plan.
They’re where the real progress is made.
Letting go of what’s weighing you down — the stress, the pressure, the comparison, the frantic pace of your own expectations — is often the thing that makes your running feel lighter again.
If you just raced, or you’re about to race, a real rest day is even more important. I wrote all about this in my post on post-race recovery. Consider this the gentle follow-up when your legs are sore and your brain is fried.
What helps you decompress when life gets busy and your training load is high?
If you’re in a season where stress feels loud or your training feels heavier than it should, here are a few places that can help you steady the ship:
Central Governor Guide
A deep dive into how stress, mindset, and mental fatigue impact performance — and how to build the kind of calm that makes your training feel more predictable.
Mindset Reset
If you want small, daily practices that help reduce overwhelm and build consistency in your routines, this guide gives you structure without pressure.
If you're ready to build a training plan that respects recovery just as much as miles, that’s where coaching changes everything.