| Factor | Active Recovery | Complete Rest |
|---|---|---|
| Blood flow | Improved | Reduced |
| DOMS reduction | Moderate benefit | Less benefit |
| Mental recovery | Depends on activity | Full disengagement |
| Metabolite clear. | Faster | Slower |
| When to avoid | Illness, acute injury | High DOMS, normal training |
| Examples | Walk, swim, yoga, easy bike | Sleep, full day off |
Choose Active Recovery when…
You had a hard training session and feel sore but not injured, want to reduce DOMS and feel better tomorrow, are in a high training volume period, or are maintaining movement habits.
Choose Complete Rest when…
You are ill or have an acute injury, just completed a major endurance event (marathon, Ironman), are showing signs of overtraining, or genuinely feel exhausted beyond normal training fatigue.
Gear for both
Foam Roller (Recovery)
Active recovery tool for myofascial release and blood flow.
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FAQ
What counts as active recovery?
Any movement at 20-40% of max effort — a 20-minute walk, an easy 20-minute swim, yoga, light cycling or foam rolling. The goal is increased blood flow without adding training stress. Heart rate should stay well below 120 bpm.
How many rest days per week?
Most training plans include 1-2 full rest or active recovery days per week. Elite athletes sometimes train 7 days per week but alternate between sessions of very different intensity, ensuring effective recovery.
What is the best active recovery activity for runners?
Light swimming and cycling are the most commonly recommended active recovery options for runners because they are non-impact and can be done at very low intensity. Walking also counts. The intensity should be low enough that the session feels easy and leaves you more energised than before — if it feels like a workout, it is not active recovery.