Concept
Recovery
The process of restoring capacity after training through time, sleep, nutrition, and appropriate load management.
What recovery includes
Recovery is more than a rest day. Sleep, food, hydration, stress, and the size of the training load all affect how quickly capacity returns.
Why it guides progression
Training creates adaptation only when the runner can recover from it. Repeatedly starting sessions already depleted limits useful consistency.
Signs to watch
Persistent soreness, unusually heavy legs, poor sleep, declining motivation, and worsening performance can indicate that more recovery is needed.
How to use it
Before adding training, confirm that normal movement, sleep, mood, and the next planned session remain stable.
Common misconception
Recovery is not laziness, and adding more work is not always the fastest route to progress.