Recovery is more than taking a day off. Look at how symptoms settle, whether normal walking feels different, and whether you can repeat a similar session without a worsening pattern.
Sleep, nutrition, work demands and other exercise all influence how much space a runner has to adapt. A training log need not be complicated: what you did, how hard it felt and what happened afterwards can guide the next decision. Persistent worsening is a signal to change course, not a test of commitment.
WHEN TO GET HELP
Unusual persistent fatigue or symptoms beyond a typical injury pattern deserve a broader health review.
Further reading
- Return to running programme · Berkshire Healthcare NHS
- Return to activity or sport after injury · Leeds Community Healthcare NHS
This is general information, not a diagnosis or an individual rehabilitation plan. An assessment may change the advice that is right for you.