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Rest and Recovery Advice

Rest and recovery are essential to any training programme. They allow your body to repair, rebuild and perform at its best. Prioritising rest and recovery can also help reduce fatigue and stay injury free. 💪

😴Sleep - The Ultimate Recovery Tool

Sleep can be considered the most important recovery tool when training. This is because when we're asleep our body repairs muscle tissue, restores energy and regulates hormones that are crucial for performance.

How much sleep do we need?💤

Aim for 7-9 hours of sleep each night. Studies have shown this is the sweet spot for the associated benefits of sleep which include:

  • Muscle repair
  • Improved energy levels
  • Improved focus and mood
  • Reduced injury risk

Simple, effective sleep Tips 💡

  • Keep a consistent sleep schedule
  • Reduce screen time 30-6omins before bed
  • Avoid caffeine late in the day
  • Keep bedroom cool, dark and quiet
  • Have a nice relaxing bedtime routine

Rest Days😮‍💨

Rest days are essential for any training plan to allow our muscles, joints and body to recover for future training.

How many rest days do we need?

Aim for 2-3 rest days per week. These rest days will help:

  • Prevent overuse injuries
  • Reduce accumulated fatigue
  • Improve long-term performance

Active Recovery🚶

When we talk about recovery, there's a big misconception that this means complete inactivity. However, active recovery is low-intensity movement performed to help the body recover. Active recovery has been shown to promote blood flow and reduce stiffness and soreness.

Great Options for Active Recovery✅

  • Light walking
  • Gentle cycling
  • Stretching
  • Yoga
  • Swimming

Signs you may need more recovery ⚠️

Watch out for:

  • Performance declining
  • Trouble sleeping
  • Constant pain and aches
  • Reduced motivation
  • Persistent fatigue

What can you get involved with before the run?

Did you know? Project Active hosts a variety of free weekly running groups that you can get involved with! Simply book on and be part of our friendly running community.

Contact Us

We're here to help with a range of queries. If you have any questions please email [email protected], our inbox is monitored during the week. You may also find the answer to your question in our FAQ Section.

Please note: when signing up to Project Active Classes/Events/Sessions you will be added in our newsletter. You can unsubscribe at any time.

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Join one of our Team UCL Gyms!

Looking for a safe, welcoming space to support your recovery for the Campus Run? Our Team UCL Gyms provide ideal environments for:

  • Low-impact cross-training
  • Access to high quality equipment, including treadmills and cardio machines
  • Mobility & flexibility work
  • Strength training to prevent injuries
  • Structured, comfortable training spaces

Read More and Prepare for the Campus Run👊

Want to learn more about training, eating, or recovery? Explore these expert resources designed to help you perform at your best! 👇

Last updated 2 days ago