Rest and Relax: The remainder of the day, prioritize relaxation. This is a good time for a sports massage or using a foam roller on any tight areas (legs, back). Gentle yoga or a sauna session can also aid recovery.

Ensure you are hydrating well today and eating nutrient-dense foods to facilitate muscle repair.
Aim for 8+ hours of quality sleep tonight to maximize recovery.
Scientific Rationale: Active recovery has been shown to reduce muscle soreness and stiffness by improving blood flow, aiding in lactate clearance and tissue repair. Mobility and stretching exercises maintain joint range of motion, which can improve performance and reduce injury risk by preparing muscles for future training. Additionally, dedicating a day to recovery helps mitigate cumulative fatigue, ensuring you can train hard on subsequent days without dipping into overtraining. Remember: fitness = training stress + recovery – both are equally important for progress.

Rest