When asked to name the most important day in a half marathon training plan, many runners immediately think of the long run, a hard interval session, or strength training. And while all of these play a vital role, there’s one day that is consistently overlooked - the rest day (s).
It’s easy to believe that progress only happens on the days you’re out pounding the pavement, but in reality, those quieter recovery days are just as important. The days where you put your feet up, grab an extra hour of sleep, or go for a gentle walk are the days where your body adapts, repairs, and comes back stronger. Yet for many runners, rest is the first thing to be sacrificed.
Whether training for a half marathon, a marathon, or simply running for enjoyment, allowing time for recovery is essential. Getting this right can make a significant difference to how the body feels not only during training, but on race day itself.
Below are three key ways you can prioritise recovery during half marathon training.
1. Rest Really Is Best
Every good training plan should include at least one full rest day per week, although this can vary from runner to runner. Finding what works best for you is key.
Rest days are where the magic happens. This is when your muscles repair, fitness adaptations take place, and your mind gets a chance to reset. Without adequate rest, fatigue builds up, injury risk increases, and progress stalls.
A rest day doesn’t mean you have to sit on the sofa all day (although that’s perfectly fine occasionally!). It simply means taking a break from intense exercise - anything that significantly spikes your heart rate or requires you to push hard.
Good rest-day options include:
- Walking
- Gentle swimming
- Yoga or mobility work
What doesn’t count as rest?
That tough HIIT class or a hard gym session. These still place stress on the body and don’t allow proper recovery.
2. Sleep: The Ultimate Recovery Tool
One of the most underrated forms of recovery is something we all do every single day - sleep.
There are plenty of products and tools that promise faster recovery, but if you don’t get the basics right, they’re often a waste of time (and money). Quality sleep is where the real benefits happen.
Research consistently shows that sleeping fewer than eight hours per night can increase injury risk, weaken the immune system, and slow the recovery process. In other words, regularly skimping on sleep can seriously impact your training.
Balancing training with work, family, and everyday life isn’t always easy, and early alarms are sometimes unavoidable. But if you’re constantly feeling tired, run down, or lacking motivation, switching off that alarm and getting an extra hour of sleep will often be far more beneficial than squeezing in a few extra miles.
3. Fuel Your Recovery
Fueling your body isn’t just important on training days - it matters just as much on rest and recovery days. Your muscles need energy and nutrients to repair, and that requires calories.
It can be tempting to eat less on days when you’re not running, but doing so can actually slow recovery and make your training feel harder overall.
Protein, in particular, plays a crucial role in muscle repair and adaptation. Including protein-rich foods in your daily diet will significantly support your recovery.
Some recovery-friendly staples to keep in your kitchen include:
- Greek yoghurt
- Eggs
- Chicken
- Turkey
- Lean beef
- Tofu
- Quinoa
- Milk
- Protein powder
When training for a half marathon, recovery should be taken just as seriously as your long runs, speed sessions, and strength work. Prioritising rest, sleep, and nutrition will not only improve the quality of your training but also enhance your overall race-day experience.
So remember - rest days aren’t lazy. They’re strategic. Embrace them, protect them, and you’ll become a stronger, healthier, and more resilient runner in the long run
Good luck with your training!
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