The importance of rest days cannot be overstated for runners. As the MVP of any training routine, a solid rest day helps repair your muscles, gives your mind a break, and sets you up for a better future performance.

However, not all rest days are created equal, and there’s no one right routine that applies to every runner. Over time, you’ll find the right mix of recovery activities to help you feel your best on and off the pavement. We’ve outlined a few of our favorites to help you make the most of your day off.

1. Passive rest
   While an active recovery day involves light movement to improve blood flow and reduce soreness, passive recovery is just as it sounds—a true rest day where lounging is the goal. Both types of rest days have benefits, but your body and mind often know when a passive rest day is needed. If you feel burned out or just had a long run or hard race, build passive rest into your schedule.
2. Walking
   This low-impact activity is a favorite for a reason. A walk can reduce soreness and boost your circulation without taxing your system after a long run. It’s an easy and accessible way to stay in motion while keeping your recovery on track.
3. Breathwork
   A 2020 study found that runners who practiced daily breathwork saw increases in lung capacity and decreases in perceived exertion. On a psychological note, breathwork also activates your calming parasympathetic nervous system and sharpens your mental focus.
4. Cold plunge

   Every runner remembers their first ice bath. While intense in the moment, cold therapy can help reduce inflammation and ease soreness. A 2022 meta-analysis of cold water immersion studies found that cold therapy was superior to many other common recovery methods. Whether it’s a full plunge or just a cold shower, this ritual will feel like a reset for your post-run body.

5. Meditation

   Many runners harness the power of meditation when prepping for race day. Not only does it help you lock in and get into the training mindset, it also reduces pre-race anxiety and builds the mental endurance needed to push through tough moments. Sometimes a 5-minute reset is all you need.

6. Stretching

   You’re probably no stranger to post-run tightness in your lower back, hips, hamstrings, and calves. Keep a regular post-run stretch routine to stay on top of the soreness, prevent injuries, and improve your stride.

7. Mobility exercises

   Often confused with flexibility, mobility is all about improving the range of motion in your joints, not just lengthening muscles. Mobility work involves more dynamic, controlled movements that help you move better, feel better, and run more efficiently. It’s especially effective as part of a warmup before your run or as part of your rest day.

8. Your favorite hobbies

   Running is a mental game, so your brain deserves a break too. Doing your favorite activities that bring you joy will relieve stress and put you in the right space to tackle anything on the road ahead.

Want to try these activities for yourself? Try these rest day classes for runners on Alo Moves, the award-winning on-demand wellness platform. Join for free to access guided breathwork, cold plunge meditations, targeted stretch classes, and more.