When to Skip a Run: The Benefits of Listening to Your Body

Training plans are designed to guide runners toward their goals, but they aren’t set in stone.

Sometimes, the best course of action is to deviate from the plan and take an unplanned rest day—or even several.

While many runners hesitate to rest due to fear of losing progress, the truth is that rest is an essential part of training.

It allows for recovery, prevents injuries, and ensures sustainable progress in the long run.

Why Rest is a Vital Part of Training

As Jack Daniels, a renowned running coach, emphasizes, “Rest is not the avoidance of training; it is part of training.” Effective training requires balancing stress and recovery. While pushing yourself through mileage and intensity helps build fitness, the body needs rest to repair and adapt.

Unplanned rest days can address unexpected physical or mental challenges, such as fatigue, minor injuries, or high stress, before they spiral into bigger issues.

Benefits of Taking Unplanned Rest Days

1. Prevent Injury

Random aches and pains—like a sore knee, tight calf, or plantar fasciitis—are common among runners. Taking three days of true rest (no running or cross-training) can allow inflammation to subside and prevent a minor niggle from becoming a full-blown injury.

If pain persists after three days of rest, it’s time to consult a medical professional.

In the case of suspected bone-related injuries (e.g., stress fractures), rest and seek medical advice immediately.

2. Combat Fatigue

While running often boosts energy levels, there are times when fatigue signals the need for rest. Poor sleep, training fatigue, or general exhaustion can make even an easy run counterproductive.

Resting during these periods prevents overtraining and allows your body to recover, making subsequent runs more productive.

3. Manage Stress

High levels of mental or emotional stress elevate cortisol and heart rate, mimicking physical stress. Adding a hard workout on top of a stressful week can exacerbate fatigue and negatively impact performance.

Unplanned rest days during stressful times allow your body to recover and your mind to recharge.

4. Minimal Impact on Fitness

Contrary to common fears, taking a few days off will not significantly affect your fitness. The worst you may experience is a sluggish feeling on your first run back, but this often resolves within a few miles.

Meanwhile, the benefits of proper rest—better recovery, reduced soreness, and mental clarity—far outweigh the temporary sluggishness.

When to Take an Unplanned Rest Day

Unplanned rest days are appropriate in various scenarios, including:

1. Aches and Pains: Minor discomforts that could worsen without rest.
2. Fatigue: Feeling unusually drained, especially after poor sleep or heavy training.
3. Stress: High-pressure weeks at work, family demands, or emotional challenges.
4. Illness: Any signs of illness warrant rest until you’re fully recovered.

Guidelines for Taking Unplanned Rest

1. Follow the Three-Day Rule
   Take up to three days off to address minor injuries, fatigue, or stress. These short breaks are often sufficient to reset without derailing your training.
2. No Cross-Training
   True rest means avoiding strenuous activities like cross-training. Gentle yoga or walking is acceptable, but the goal is to reduce physical stress.
3. Monitor Your Body
   Pay attention to how you feel during rest. If symptoms persist or worsen, consult a medical professional or coach to reassess your training.
4. Ease Back into Training
   After resting, resume your training plan gradually. Start with an easy run and adjust your intensity based on how you feel using RPE.

When Rest Indicates a Bigger Issue

If you frequently need unplanned rest days due to injuries, fatigue, or burnout, it may indicate a problem with your training plan.

Common causes include:

• Overtraining: Your workload may be too high for your current fitness level.
• Inadequate Recovery: Ensure you’re getting enough sleep, nutrition, and rest days.
• Poor Stress Management: High stress outside of running can affect your training capacity.

Consider adjusting your training load or consulting a coach for guidance.

Is There Such a Thing as Too Much Rest?

Yes and no.

Taking occasional rest days for legitimate reasons will not hinder your progress.

In fact, life often brings seasons where more rest is necessary, such as after an illness, during postpartum recovery, or amid significant life changes.

However, if you consistently feel the need for unplanned rest, it’s worth reevaluating your approach to training.

Frequent unplanned rest may signal a need for better balance, whether through fewer miles, lighter intensity, or improved recovery practices.

Final Thoughts

Unplanned rest days are not a sign of weakness or failure—they’re a smart, adaptive response to the challenges of training and life. By listening to your body and taking rest when needed, you can prevent injuries, reduce fatigue, and sustain your love for running.

Remember, rest is not the absence of progress; it’s an essential part of it.

Running will always be there, and taking a few days off ensures you can return stronger and more resilient.

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