Ciss Outdoors

The outdoors teaches you a lot. How to push through discomfort, trust your gut in the fog, and laugh at the rain. But one of the hardest lessons? Learning when to stay home. In a world of GPS stats, early alarms, and summit selfies, we’ve glorified the grind and often forgotten something vital: the importance of recovery.

I learned this the hard way. After two years of chronic illness that stopped me in my tracks, I had to rebuild everything. Not just fitness, also how I listened to my body. I’ve come to understand that rest isn’t just part of the process. It is the process. And if you want to enjoy the outdoors for the long haul, learning how to recover is as essential as learning how to pack your rucksack.

The Pressure to Keep Going

It’s easy to feel like you’re not doing enough. We’re surrounded by people ticking off summits, racing up Munros, and posting stats that make us wonder if a quiet weekend is lazy. And if, like me, you’ve come from a sporting background, that “no days off” mentality can be deeply ingrained.

But here’s the truth: if you’re always chasing output, your body never gets a chance to adapt, repair, or even enjoy the effort. Recovery doesn’t mean giving up. It means giving your body and mind the chance to come back stronger.

What Happens When You Rest

From a psychological and physiological perspective, rest is when the magic happens. Muscles rebuild. Hormones balance. Your nervous system can downregulate after hours or days spent in an alert state.

Mentally, rest helps with decision-making and motivation. I know when I’m overdue for a break because my confidence dips, and even the smallest route choices can feel overwhelming. That’s not weakness, that’s a brain asking for a reset.

For anyone with autoimmune conditions (I have two), tuning in to the body’s cues is even more important. A coffee or a brisk walk doesn’t always solve fatigue. Sometimes it means staying home, relaxing, and letting your immune system do its thing.

Practical Tips to Help Recovery

Build in Active Rest

Rest doesn’t always mean lying horizontal on the sofa (although sometimes it does). For me, active rest might look like: a slow walk through the woods, stretching or gentle yoga, route planning with a cup of tea. The aim is to restore, not stress.

Support Recovery with Nutrition

Nutrition isn’t about getting it perfect, it’s about showing up consistently and learning what works for your body. One of the simplest ways to support recovery through food? Mix it up. You’ve probably heard the phrase eat the rainbow, it really is a solid rule of thumb. Whole fruits and veggies, nuts, seeds, legumes… the more colours you can get on your plate, the better. It not only makes meals more appealing, but it also means you’re getting a good mix of vitamins, minerals, and fibre to help your body recover and keep going.

After a big training block or expedition, I prioritise anti-inflammatory, nourishing food. The British Heart Foundation have lots of useful information about anti-inflammatory diets here, including why they are good for us. One of my go-to anti-inflammatory meals is a simple Buddha bowl that ticks a lot of boxes for recovery:

• Wilted spinach with garlic – iron-rich
• Sweetcorn – rich in antioxidants and fibre
• Quinoa – a complete protein and gluten-free
• Roasted sweet potato – packed with beta-carotene
• Roasted chickpeas – great for fibre and plant protein

For the dressing, I make a simple blend of extra virgin olive oil, lemon juice, turmeric, and a touch of black pepper – all anti-inflammatory staples.

I also add in a couple of targeted supplements into my diet to support recovery, one in the morning and one in the evening before bed:

• Collagen for joint support and soft tissue recovery. I stir collagen powder into my post-run morning coffee.
  
• Magnesium. I mix magnesium powder with warm water in the evening to help ease muscles. Magnesium has been a game-changer for me to stop restless legs keeping me awake after long runs.

Prioritise Sleep

Sleep is non-negotiable for recovery. If I skimp on sleep myself, everything else suffers. We all know what we should do to help our sleep quality, but it is far too easy to get your phone out and doom scroll after a long day! I’m not telling you anything you don’t already know here, but simple tips that help me are:

• Taking magnesium in the evening
• Reading before bed (paper book, not tablet or phone)
• Fresh air after dinner

Reconnecting Through Rest

Recovery isn’t just about muscles and joints. It’s also about your relationship with the outdoors. Taking a few days off can bring perspective. I often find new creative energy after a rest. I want to write more, plan new adventures, and just look forward to being back out there again.

Most importantly, you don’t have to earn your rest. You don’t have to justify it. You are allowed to stop, breathe, and say “not today.” That pause might just be the thing that lets you go even further next time.

Related reading:

Solo Wild Camping: Confidence, Comfort & Safety in the Outdoors

Can I Call Myself a Runner? What Really Counts