Allyson Felix Shares Her Top Rest and Recovery Tips — and Why Paid Sick Leave Matters

Track and field legend Allyson Felix has a message for anyone feeling run down: rest is not a luxury, it’s a necessity. The most decorated American track and field athlete in history, with 11 Olympic medals and five Games under her belt, is now using her platform to push for paid sick leave for all.

The United States lags behind other developed countries when it comes to national policies on paid sick or family leave. About 28 million Americans do not have access to paid sick time, and this hits low-income workers and caregivers the hardest.

A recent survey from Theraflu and Wakefield Research looked at more than 1,000 employed U.S. adults who care for someone in their household. The results showed that 80% of those surveyed could not afford to take a sick day. More than half said they worked while sick because they needed the income, and 28% said taking a sick day could put their job in danger.

Working parents often have to keep going even when they are sick. Mothers are more likely than fathers to carry this load, even in households where chores and responsibilities are split evenly. Without paid sick leave, burnout is almost certain — whether you are a caregiver or not. Over time, burnout can lead to serious health problems like heart disease and type 2 diabetes.

That is why Felix has teamed up with Theraflu to shine a light on The Right to Rest & Recover Fund. This program gives microgrants to families to help replace lost income from unpaid sick days. Since 2021, the fund has given out more than $1 million.

Felix is a mom of two, and she knows firsthand how hard it is to care for young children when you are not feeling well. As a former elite sprinter, she also understands how important rest and recovery are for both the body and the mind.

“I don’t think it’s a conversation that we’re having enough of,” Felix told Healthline. “I love that Theraflu is doing something about it for people who are experiencing this hardship.”

Rest and recovery help prevent burnout

No matter your fitness level or whether you are a parent or caregiver, everyone needs rest and recovery — and sick days when they’re needed.

Dr. Clarinda Hougen, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles, explained that from an exercise science point of view, rest and recovery are essential.

“When we exercise, we place stress on our muscles, tendons, and other tissues,” she told Healthline. “Healing the microtears that occur in muscle tissues during exercise results in muscle hypertrophy and can only occur during periods of rest. In other words, strength gains and improved endurance occur during recovery rather than during the exercise itself.”

Hougen shared these tips for prioritizing rest and recovery:

– Get at least 7 hours of sleep each night.

– Build 1–2 rest days into your weekly workout routine.

– Practice “active recovery” — light walking, cycling, yoga, or other low-intensity activities after a hard workout.

– Eat a balanced diet that includes protein and carbohydrates.

“Athletes who participate in a variety of different activities that involve different types of movement are less likely to experience injury,” she said.

Quality sleep and self-care help the body recover

Hougen noted that not getting enough sleep can hurt performance and raise the risk of injury for both athletes and non-athletes.

“Rest and recovery should absolutely be considered a core pillar of every individual’s wellness regimen,” Hougen said.

“If rest periods are inadequate over many weeks, the body is not able to fully repair and heal damaged tissues, and overtraining syndrome may develop,” she added. “When this occurs, athletes may feel decreased enjoyment in their sport and increased perceived exertion during activity.”

From a physical standpoint, recovery can include intentional rest, sleep, and lighter forms of exercise. Taking time to rest can also lower stress and improve mood, which builds mental resilience.

Felix agreed, saying it is important to notice when you need rest and to make time for it.

“I just try to do the best that I can each day by being intentional and planning out how I’m going to take care of my body,” Felix said.

Allyson Felix talks about rest and recovery now

Even though her Olympic career is over, Felix stays active. She still does speed workouts on the track and recovers with other exercises like Pilates or spending time outdoors with her family.

She stays busy with her latest projects, including the Theraflu initiative, a shoe company called Saysh, and an athletic talent agency called Always Alpha. But she says her greatest achievement is being a mom. Here is how she finds balance.

This interview has been lightly edited for clarity and length.

Why is rest and recovery essential?

Felix: I think we live in a time where this kind of mentality of ‘no days off’ and ‘just pushing through’ is almost glorified. What I found is that it’s just not sustainable, and our rest and recovery are so important. I learned that so much as an athlete, but now I see it in every aspect of life and just how valuable it is for everyone. You have to fill your cup first. You have to be able to do the things that support longevity and let you do all the things you want to do. And to me, in this phase of life, I understand that more now than ever.

Why is rest and recovery for caregivers so important?

Felix: I think I just understand it; I’m living it. And I also understand the double burden of being a caregiver: when you’re sick, your responsibilities don’t stop. People depend on you, the little ones depend on you, and you have to show up for them. When one of my kids is sick, I’m navigating that double burden if I’m not feeling well. I think that if you’re not in this situation, you probably don’t really understand it.

How do you prioritize rest and recovery now?

Felix: I try to prioritize taking care of my body, from the things I’m eating, the nutrition I’m getting, the sleep I’m getting — and sometimes it’s really challenging, because I have little kids. For me, it’s about asking for help when I need it. There are days when I feel like I’m not going to make it, and I tell my husband I’m going to get a 30-minute nap to take care of myself. Then there’s prioritizing my mental health, whether that’s scheduling time on my calendar to do something that brings me joy or to rest. You have to make space for it, because there are a million things that will always come up. I try to be intentional about how I take care of myself. Honestly, I think it used to be a lot easier when it was my sole job to take care of my body and be an Olympic athlete. I had a nap built into my day, and everything revolved around training. I think now, it’s more the reality of how I can prioritize taking care of myself and my family,