Most runners need at least one, sometimes two, days off from jogging in their week. Research has shown that taking at least one day off per week reduces the frequency of overtraining injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You will find that you are going to really feel better during your next runs.
The best days off depend on what type of runner you are and whether you are following a schedule for a specific event. If you tend to run a lot of miles on the weekend, Monday could be a good day off for you. If you are training for a long distance event like a marathon and you are doing your long run on Saturday, you can rest on Friday, so you have fresh legs for your long run.
For beginner runners, rest days can be important in order to prevent injury, allow time to develop a running habit, and stay motivated. You can either take a full day of rest after a race or do a cross-training activity on your days off from racing.
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If you are a more experienced runner, a day or two of rest should be sufficient for injury prevention and recovery. Be careful not to let the rest days be an excuse to not go for a run! You will need to stick to a regular running schedule if you are to meet your training goals and achieve your desired level of fitness.
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