Recently, I’ve had a few friends mention how they’re feeling rundown, tired, and starting to lose the motivation they had at the beginning of the year for their training. The common theme? They’ve been training too hard. They push themselves with intense workouts, barely take rest days, deal with their day-to-day stress, and expect their bodies to keep up.
The problem is that training hard without proper recovery isn’t sustainable. It leads to fatigue, reduced performance, and even injury. Often, the missing piece of the puzzle isn’t training more but recovering better.
Recovery isn’t just about resting on the sofa. It’s an essential part of progress. Without it, we struggle to maintain consistency, and training becomes something we battle through rather than enjoy. Recovery allows muscles to repair, the nervous system to reset, and the mind to stay engaged. It enables us to train for life, not just for a short-term goal.
Good recovery isn’t complicated, but it does require attention. Sleep is a huge factor; getting enough quality sleep is the foundation of feeling and performing well. Nutrition matters too, ensuring we fuel our bodies properly with enough protein, healthy fats and nutrients to aid muscle repair, and, if weight loss is our goal, ensure we are not undereating when training hard. Mobility work, stretching and active recovery all play a role, helping to reduce stiffness and keep our bodies feeling good. Most importantly, listening to your body is key.
Feeling constantly exhausted, struggling through every workout, or dreading training are all signs that rest is needed. An extra rest day, doing some relaxed yoga, or simply prioritising sleep can make all the difference.
Recovery isn’t a sign of weakness; it allows us to keep going, stay strong and love our training. If you’re feeling drained, it might not be about doing more but recovering smarter.
Ann de Jongh is a health and wellbeing coach.
