In endurance sport, logging the hours and miles is often highlighted as the key to success. However, an equally crucial component, which is sometimes overlooked, is the art of rest and recovery. At HP-3 Coaching, we emphasise that rest is as vital as any training we undertake, as it is during this time that the body can respond and adapt to the training stimulus. It is essential to care for your mind, body, and spirit through various types of rest and recovery.

Physical Rest and Recovery: This can be both active and passive. Active recovery includes low-stress movements such as gentle walks, runs, cycles, yoga, and stretching/mobility exercises. Passive recovery, on the other hand, involves sleeping, napping, or perhaps having a massage. Both forms are essential to help the body repair and strengthen.

Spiritual Rest and Recovery: Engaging in activities that foster a sense of belonging, love, acceptance, and purpose, such as prayer, meditation, or community involvement, can profoundly recharge your spirit.

Flatness: This is characterised by a loss of top-end speed or responsiveness, often due to high volume, low-intensity work. The remedy lies in increasing muscle tension with plyometrics and short sprints, while reducing overall volume.

Soreness: This indicates stressed tissues due to changes in volume or intensity, or insufficient recovery. Focus on repair processes such as adequate sleep, increased intake of carbohydrates and protein, and regular, easy movement.

Lethargy: A general feeling of staleness or low energy might require a blood test to check for deficiencies. Reviewing recovery strategies, increasing overall energy intake, and adapting training can be beneficial.

Rest and recovery in endurance sports are not just about 'not training' or 'sleeping'. It is about considering all aspects of oneself – mind, body, and spirit. A well-rounded approach to rest and recovery is indispensable for peak performance. At HP-3 Coaching, we guide our athletes to understand and implement these multifaceted rest strategies, ensuring they are as prepared for rest as they are for their training.

Rest and recovery are integral to the journey of an endurance athlete. By embracing these diverse aspects of rest, athletes can ensure they are giving their bodies, minds, and spirits the care and attention needed to perform at their best.