that’s runnable
The 26th Edition of your favourite Running Newsletter
Welcome back to your weekly dose of run chat.
A quick read of insightful tips and thoughts to help you with your running.
I’m proud to announce That’s Runnable has partnered with INOV8.
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Something to Think About
Rest days: the secret weapon every runner needs but often overlooks. They’re not just a break—they’re when the real progress happens. If you’ve ever felt guilty for taking a day off, let’s try and change your mind and your training game.
Something to Think About 💭
Imagine if progress wasn’t about doing more, but doing smarter. Rest days aren’t just a pause button—they’re when your body rebuilds stronger, your mind resets, and your passion for running gets reignited.
Something to Ask Yourself ❓
The idea that “more is always better” might look good in a highlight reel, but it often leads to burnout, injury, or a plateau. What if the key to running further, faster, and happier was hidden in how well you rest? When was the last time you were intentional about your recovery?
Article of the Week 📄
Laura Norris’s article, “The Importance of Rest Days for Runners,” emphasises that rest days are essential for recovery, injury prevention, and mental rejuvenation. She explains that running causes microscopic muscle tears and stresses various body systems, which heal and strengthen during rest. Neglecting rest can lead to overtraining, marked by fatigue and poor performance. Norris advises scheduling at least one complete rest day per week and engaging in gentle activities like walking or meditative yoga to aid recovery.
Track of the Week 🎶
My favourite album last year was from a man I’ve admired behind the kit for about 8 years, and I actually got to meet him earlier this year (dream come true!)
This week’s Track of the Week, from album Black Classical Music is:
Turquoise Galaxy by Yussef Dayes (2023)
Personal Lesson
For a long time, I believed rest was a sign of weakness. I’d scroll through videos of fitness influencers and characters like David Goggins, nodding along to his “stay hard” ethos, thinking every skipped workout was a missed opportunity to get better. The idea of taking a rest day felt like admitting defeat—as if I wasn’t strong enough, driven enough, or committed enough to go the extra mile. I was running every day no matter what, feeling proud of the grind but ignoring the growing whispers of fatigue in my legs and mind. It wasn’t long before those whispers became shouts: injuries, burnout, and a deepening frustration with my running. I was breaking my body down but never giving it the chance to rebuild.
It took me far too long to understand that rest isn’t weakness—it’s wisdom. When I finally started scheduling intentional rest days, things started to click: I got faster, stronger, and happier with my running. My body responded to the training I was doing because I was finally giving it time to recover and adapt. My mind became sharper too — eager to lace up again after a break rather than dreading another day on the grind. These days, I still admire Goggins, and he serves as a good bit of motivation when I don’t have it, but I’ve learned to balance the hustle with the healing. Rest isn’t the enemy of progress; it’s the fuel for it.
Running – Life’s Metaphor
You can’t grow by going full speed all the time. Just as your body needs recovery to get stronger, your mind needs pauses to process and recharge. Progress often comes from balance—knowing when to push and when to rest—teaching resilience and the value of intentional recovery.
Final Thoughts
Rest days aren’t just an excuse to Netflix and snack on the sofa (though they can be), they’re when the magic happens. Every run causes tiny tears in your muscles, depletes your energy, and stresses your body. Rest is when all that hard work pays off. Your body repairs those tears, replenishes energy, and comes back stronger. Science backs this up: countless studies show that rest improves performance, prevents injuries, and keeps you in the game longer. So, skipping a rest day to “get ahead” is like watering a plant non-stop and wondering why it’s wilting.
Even the pros take their rest seriously. Top athletes build in recovery days and still crush their goals. Why? Because overtraining is a buzzkill. Research shows it can mess with your performance, hormones, and even your immune system. Meanwhile, clever runners who prioritise recovery report feeling stronger and sharper. Plus, it’s a whole lot easier to lace up when your body isn’t screaming at you. Think of rest days as your body’s way of saying, “Okay, I get it what you’re trying to do here, but let me do my job.”
And let’s be honest, rest days are also good for the soul. They’re a chance to reset, catch up on life, and maybe, just maybe, enjoy guilt-free snacks. So, if you’re debating whether to skip a rest day, here’s your sign: don’t. Unless you’re aiming for a personal best in injuries, rest isn’t optional—it’s essential. Treat it like your training’s secret weapon, because sometimes the best way to move forward is to kick your feet up and let your muscles do the heavy lifting while you binge your favourite show. Rest smart, run strong!
Thanks again for reading and subscribing.
Run the runnable, and keep showing up for yourself!
Tommy 🙂
