Product successfully added to your shopping cart


There are 0 items in your cart. There is 1 item in your cart.

Total products (tax incl.)
Total shipping (tax incl.) Free shipping!
Total (tax incl.)
Continue shopping Proceed to checkout


7 Signs That You Need a Rest Day

Pay attention to these body indicators to know when to run and when to back off.

1. You lost weight from yesterday
A two percent drop in weight from one day to the next indicates a body-fluid fluctuation. Most likely, you didn’t hydrate enough during or after your last workout. Dehydration negatively impacts both physical and mental performance, and could compromise the quality of your next workout.

2. Your resting heart rate is elevated
Take your pulse each morning before you get out of bed to find what’s normal for you. An elevated resting heart rate is one sign of stress. It means your nervous system prepared for fight or flight by releasing hormones that sped up your heart to move more oxygen to the muscles and brain. Your body won’t know the difference between physical and psychological stress. A hard run and a hard day at work both require extra recovery.

3. You didn’t sleep well or enough
A pattern of consistently good sleep will give you a boost of growth hormones, which are great for rebuilding muscle fibers. Several nights in a row of bad sleep will decrease reaction time along with immune, motor, and cognitive functions—not a good combination for a workout.

4. Your pee is dark yellow
This can be an indicator of dehydration, barring the consumption of vitamins, supplements, or certain foods the evening before. The darker the color, the more you’re struggling to retain fluids, because there’s not enough to go around. You need H2O to operate (and recover).

5. You’re sore or nursing an injury
Whether you’re sore from overworked muscles or an injury, your body needs more energy to put toward repair, lengthening total recovery time.

6. Your workout went poorly
This is a subjective measure of workout quality, not quantity nor intensity. If you felt great on yesterday’s run, you’d evaluate that as good. If you felt sluggish on that same run, you’d count it as poor. Trending workout quality—multiple poors in a row—is one of the easiest ways to identify the need for more recovery.

7. Your oxygen level has dipped
The amount of oxygen in the hemoglobin of the red blood cells can be measured by placing your fingertip in a portable pulse oximeter, a gadget available online for about $40. The higher the percentage, the better: Above 95 percent is the norm at sea level or for an athlete who is fully acclimated to a given altitude. This is a new area in recovery science, requiring more research, but there may be a link between low oxygen saturation and the need for more recovery.

Story : runnersworld

Other Category

Foods Runners Should Avoid

Eating healthy starts in the grocery store. What you do or don’t put in your ...

The Best Foods For Runners

The Best Foods For Runners The 12 foods runners need every week for good hea...

7 Things Runners Should Kno...

7 Things Runners Should Know About Coffee Your favorite morning indulgence...

วันนี้คุณรับวิตามินD จากแดด...

สำหรับบางคนเลือกที่จะหลีกเหลี่ยงแสงแดดในยามเช้า แต่คุณรู้มั้ยว่า การวิ่งรับแด...

Load More

Relate Knowledge

6 Ways Running Improves You...

เราทุกคนต่างรู้อยู่แล้ว ว่าการวิ่งหรือการออกกำลังกายมันทำให้สุขภาพดีในทุกด้าน แต่มันทำให้เราสุขภาพดีขึ้นในแนวทางไหน...

ส่อง Gadgets สุดล้ำสำหรับนั...

อุปกรณ์เจ๋งๆ เกี่ยวกับการวิ่งที่กำลังจะมาภายในปีใหม่นี้ ซึ่งก็ได้เปิดตัวไปแล้วในงาน Consumer Electronics Association...

5 การฝึกซ้อมแบบผิดๆ ที่นักว...

5 การฝึกซ้อมแบบผิดๆ ที่นักวิ่งมือใหม่มักจะทำ นี่คือการฝึกซ้อมที่นักวิ่งมือใหม่หลายคนมักจะทำ แต่ความจริงแล้วมันคือก...