10 Signs That You Need a Rest Day

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

 

By Jayme Otto Monday, July 11, 2016

 

 

If you don’t take time for proper R&R, your body won’t adapt to the stress of your training—you won’t get stronger or faster, explains Stacy Sims, Ph.D., at the Stanford Prevention-Research Center, School of Medicine. Neglect recovery for too long, and you will start to lose strength and speed. You’ll sink into the black hole known as overtraining.

First, your sleep patterns and energy levels will feel the effects. Eventually, your immune system crashes, and you lose your appetite. It’s like burning out your engine. And you don’t have to be logging 100-mile weeks to suffer. Recreational runners can overtrain, too. “With deadlines, chores, bills, kids, and lack of sleep, it’s more challenging to recover properly from your runs,” says Sims.

Pay attention to the following 10 markers. If three or more of these indicators raise a red flag, you should consider a few easy sessions or off days so you can return to running strong.

 

 

1. Body Mass

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. Resting Heart Rate

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. Sleep

 

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. Hydration

 

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. Energy Level

 

You’re run down

If your energy level is low, there’s something amiss. The key is honesty. Athletes can block out signs of fatigue to push through it, thinking it will make them stronger. It won’t always work that way.

 

 

6. Mood State

 

You’re cranky

When your body is overwhelmed by training (or other stressors), it produces hormones like cortisol that can cause irritability or anxiety. Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when depleted. Crankiness probably means not enough recovery.

 

7. Wellness

You’re sick

Any illness, or even a woman’s menstrual cycle, will increase your need for energy to refuel your immune system, which is having to work overtime. This means fewer resources available for recovering from training.

 

 

8. Pain

 

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.

 

 

9. Performance

 

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.

 

 

10. Oxygen Saturation

 

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.

 

 

Motherhood Is a Calling And Where Your Children Rank

Article by Rachel Jankovic

A few years ago, when I just had four children and when the oldest was still three, I loaded them all up to go on a walk. After the final sippy cup had found a place and we were ready to go, my two-year-old turned to me and said, “Wow! You have your hands full!”

She could have just as well said, “Don’t you know what causes that?” or “Are they all yours?!”

Everywhere you go, people want to talk about your children. Why you shouldn’t have had them, how you could have prevented them, and why they would never do what you have done. They want to make sure you know that you won’t be smiling anymore when they are teenagers. All this at the grocery store, in line, while your children listen.

 

 

A Rock-Bottom Job?

The truth is that years ago, before this generation of mothers was even born, our society decided where children rank in the list of important things. When abortion was legalized, we wrote it into law.

Children rank way below college. Below world travel for sure. Below the ability to go out at night at your leisure. Below honing your body at the gym. Below any job you may have or hope to get. In fact, children rate below your desire to sit around and pick your toes, if that is what you want to do. Below everything. Children are the last thing you should ever spend your time doing.

If you grew up in this culture, it is very hard to get a biblical perspective on motherhood, to think like a free Christian woman about your life, your children. How much have we listened to partial truths and half lies? Do we believe that we want children because there is some biological urge, or the phantom “baby itch”? Are we really in this because of cute little clothes and photo opportunities? Is motherhood a rock-bottom job for those who can’t do more, or those who are satisfied with drudgery? If so, what were we thinking? 

It's Not a Hobby

Motherhood is not a hobby, it is a calling. You do not collect children because you find them cuter than stamps. It is not something to do if you can squeeze the time in. It is what God gave you time for.

Christian mothers carry their children in hostile territory. When you are in public with them, you are standing with, and defending, the objects of cultural dislike. You are publicly testifying that you value what God values, and that you refuse to value what the world values. You stand with the defenseless and in front of the needy. You represent everything that our culture hates, because you represent laying down your life for another—and laying down your life for another represents the gospel.

Our culture is simply afraid of death. Laying down your own life, in any way, is terrifying. Strangely, it is that fear that drives the abortion industry: fear that your dreams will die, that your future will die, that your freedom will die—and trying to escape that death by running into the arms of death.

 

Run to the Cross

But a Christian should have a different paradigm. We should run to to the cross. To death. So lay down your hopes. Lay down your future. Lay down your petty annoyances. Lay down your desire to be recognized. Lay down your fussiness at your children. Lay down your perfectly clean house. Lay down your grievances about the life you are living. Lay down the imaginary life you could have had by yourself. Let it go.

Death to yourself is not the end of the story. We, of all people, ought to know what follows death. The Christian life is resurrection life, life that cannot be contained by death, the kind of life that is only possible when you have been to the cross and back.

The Bible is clear about the value of children. Jesus loved them, and we are commanded to love them, to bring them up in the nurture of the Lord. We are to imitate God and take pleasure in our children. 

 

The Question Is How

The question here is not whether you are representing the gospel, it is how you are representing it. Have you given your life to your children resentfully? Do you tally every thing you do for them like a loan shark tallies debts? Or do you give them life the way God gave it to us—freely?

It isn’t enough to pretend. You might fool a few people. That person in line at the store might believe you when you plaster on a fake smile, but your children won’t. They know exactly where they stand with you. They know the things that you rate above them. They know everything you resent and hold against them. They know that you faked a cheerful answer to that lady, only to whisper threats or bark at them in the car.

Children know the difference between a mother who is saving face to a stranger and a mother who defends their life and their worth with her smile, her love, and her absolute loyalty. 

 

Hands Full of Good Things

When my little girl told me, “Your hands are full!” I was so thankful that she already knew what my answer would be. It was the same one that I always gave: “Yes they are—full of good things!”

Live the gospel in the things that no one sees. Sacrifice for your children in places that only they will know about. Put their value ahead of yours. Grow them up in the clean air of gospel living. Your testimony to the gospel in the little details of your life is more valuable to them than you can imagine. If you tell them the gospel, but live to yourself, they will never believe it. Give your life for theirs every day, joyfully. Lay down pettiness. Lay down fussiness. Lay down resentment about the dishes, about the laundry, about how no one knows how hard you work.

Stop clinging to yourself and cling to the cross. There is more joy and more life and more laughter on the other side of death than you can possibly carry alone.


Note: This article now appears in Desiring God’s free ebook Mom Enough, available in three electronic formats, as well as paperback.