R.E.S.T.—The Recovery Skill Most Athletes Forget to Train
I learned this little acronym from lifestyle coach Monica Shah, and the moment she shared it, something in me softened. You know how often I talk about the importance of rest. Sometimes I feel like a broken record reminding you what happens when we don’t take it. But R.E.S.T. hit differently. It wasn’t just advice… it was a framework. A reminder. A way back to ourselves.
And honestly? I loved it. So I’m sharing it with you.
Before we dive into the acronym, let me start with a quick story because if you’re anything like me, you’ve lived this one.
A few months ago, after a big race block, I woke up the next morning expecting to feel proud, energized, maybe even a little invincible. Instead, it felt like someone unplugged me overnight. Zero motivation. Zero spark. My brain replayed every moment of the race not the good ones, of course, just the little things I could have done better. And instead of giving myself grace, I assumed something was wrong with me.
Sound familiar?
What I didn’t realize back then is that nothing was wrong at all. I was simply in the part of the cycle no one talks about. The comedown. The crash. The normal human response to a high-stress, high-energy moment.
And that’s why R.E.S.T. matters.
Let’s break it down.
R — REMEMBER
Remember that after a high, there will be a low.
This high can be anything:
A race.
A big training block.
A breakthrough workout.
Even a stressful week at work layered on top of training.
Triathletes rarely talk about the emotional dip that follows these moments — but it happens all the time. And if you don’t expect it, it can feel like a warning sign. Like a downward spiral. Like something is wrong.
But nothing is wrong.
The low might show up as:
Self-criticism (“I should’ve pushed harder on the run…”)
Sadness or depression
Confusion about what to do next
Feeling like your inner fire suddenly went out
Pure, overwhelming exhaustion
This low is normal. Predictable, even. When you remember that, you stop fearing it — and you start planning for it.
E — EMOTIONS
Races and big training moments stir up a lot of emotions. Highs, lows, adrenaline, frustration, pride — all swirling around with nowhere to go.
For me? After a race, I need an outlet. A debrief. A human connection. Sometimes that looks like grabbing a coffee with a coach or friend and doing a dramatic, overly detailed play-by-play of every mile. It just helps.
For others, distraction works better:
A spa day.
A massage.
A movie.
Something simple that pulls you out of your head and back into your body.
And here’s the important part: big emotions — both joyful and heavy — can make you forget responsibilities. That’s why delegating things ahead of time can be a lifesaver. Give yourself the space to just… feel.
S — STOPPING
This is the one most athletes struggle with.
We have to plan to stop.
Rest doesn’t magically appear on your schedule. It has to be carved out. Protected. Planned with the same intention you’d give a key workout.
One of my clients once told me she was exhausted every Wednesday, and she couldn’t figure out why. Turns out she worked a full day Tuesday, ran a networking event that night, then expected to wake up Wednesday morning and go full-speed like nothing happened.
Sound familiar?
I told her to block off her Wednesday morning. Sleep in. Go to breakfast. Stare at the ceiling. Just stop for a few hours.
Your stopping might look different:
Meditation
Smoothie or coffee with a friend
Sleeping in
Gentle movement
An hour of quiet before the day begins
Whatever it is, it has to be intentional — daily, weekly, and monthly.
Stopping isn’t weakness. It is strategy.
T — TOUCH
We store emotions in our bodies excitement, disappointment, anxiety, pride. All of it settles into muscles, fascia, and tension we don’t even realize we’re carrying.
If you just wait for your body to process the emotions on its own, it can take weeks to feel like yourself again.
This is why touch matters.
Massage, bodywork, chiropractic care, even a simple foot massage can help release what’s stuck so you recover faster physically and emotionally. I schedule a massage before and after every major event because it shifts me so quickly back into balance.
And listen — it doesn’t have to be fancy or expensive.
A $20 foot massage works.
Massage school clinics are great.
Even self-massage tools count.
The goal is to give your body a chance to let go.
R.E.S.T. isn’t a luxury, it’s part of training
We pour so much effort into workouts, nutrition, gear, planning… but forget that recovery has its own skillset. Rest requires awareness. Intentionality. Compassion.
Remember the lows are normal.
Let your emotions move.
Plan for the pause.
Support your body with touch.
This is how you stay resilient not just as an athlete, but as a human.
If you want help weaving R.E.S.T. into your training cycle, I’m always here. Because you deserve more than finish lines — you deserve to feel whole along the way.
If any part of this resonated and you want guidance on creating a balanced training plan that actually supports your life, you’re welcome to set up a free call with me.
Together we’ll map out where you are, what your goals are, and how to get you feeling your best again.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
Add Comment