Allyson Felix on Rest, Recovery, and Why Paid Sick Leave Matters for All

Track legend Allyson Felix knows a thing or two about pushing her body to the limit. The most decorated U.S. track and field athlete in history — with 11 Olympic medals across five Games — spent years sprinting to glory in the 200m, 400m, and relay events. But now, as a mom of two and a retired athlete, she’s focused on a different kind of race: making paid sick leave a right for everyone.

The United States lags behind other developed countries when it comes to paid sick or family leave policies. About 28 million Americans don’t 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 home. It found that 80% of them couldn’t afford to take a sick day. More than half said they worked while sick because they needed the money, and 28% said taking a sick day could put their job in danger.

Working parents often have to keep going even when they’re sick. And mothers tend to carry more of this load than fathers, even in homes where both parents share responsibilities equally.

Without paid sick leave, burnout is almost guaranteed — whether you’re a caregiver or not. If burnout isn’t addressed, it can lead to serious health problems like heart disease and type 2 diabetes.

That’s why Felix has teamed up with Theraflu to spread the word about The Right to Rest & Recover Fund. This program gives microgrants to families to help make up for lost income from unpaid sick days. Since 2021, the fund has handed out more than $1 million in grants.

“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.”

Why rest and recovery matter for everyone

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

Dr. Clarinda Hougen, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles, explained that rest and recovery are key from a science standpoint.

“When we exercise, we place stress on our muscles, tendons, and other tissues,” she told Healthline. Healing the tiny tears in muscle tissue that happen during exercise leads to muscle growth — and that can only happen during rest. “In other words, strength gains and improved endurance occur during recovery rather than during the exercise itself.”

Hougen shared a few simple tips for prioritizing rest and recovery:

– Get at least 7 hours of sleep each night.

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

– Try “active recovery” — light walking, cycling, yoga, or other low-intensity activities right after a tough 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.

Sleep and self-care help the body heal

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,” she said.

If you don’t get enough rest over many weeks, your body can’t fully repair damaged tissues, and you may develop overtraining syndrome. “When this occurs, athletes may feel decreased enjoyment in their sport and increased perceived exertion during activity,” Hougen said.

Physical recovery can include intentional rest, sleep, and lighter exercise. Taking time to rest also helps lower stress and improve mood, which builds mental resilience.

Felix agreed, saying it’s important to recognize 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,” she said.

How Felix stays active now

Even though her Olympic career is over, Felix still stays active. She hits the track for speed workouts and recovers with Pilates or time outdoors with her family.

She’s also busy with new projects, including her work with Theraflu, her shoe company Saysh, and her athletic talent agency Always Alpha.

But her biggest achievement, she says, is being a mom. Here’s how she finds balance.

This interview has been lightly edited for clarity and length.

Why is rest and recovery so important?

“I think we live in a time where this kind of mentality of ‘no days off’ and ‘just pushing through’ is almost glorified,” Felix said. “What I found is that it’s just not sustainable, and our rest and recovery are so important.”

She learned that lesson as an athlete, but now she sees it in every part of life. “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 especially important for caregivers?

“I think I just understand it; I’m living it,” Felix said. “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 her kids is sick and she’s not feeling well herself, she has to handle that double burden. “I think that if you’re not in this situation, you probably don’t really understand it.”

How do you make time for rest and recovery now?

“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,” Felix said.

For her, it’s about asking for help when she needs 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.”

She also prioritizes her mental health by scheduling time for things that bring her joy or rest. “You have to make space for it, because there are a million things that will always come up.”

She admits it was easier when being an Olympic athlete was her only job. “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, work, and all of the things.”

What kinds of exercise do you enjoy now?

“Moving my body just makes me feel like me,” Felix said.

That often means early mornings or late nights on the treadmill or working out at home. She also enjoys playing tennis, doing track workouts, and Pilates. “