Kovr blog · Recovery
Sleep, rest days, illness and burnout — how recovery actually shows up in the data.
Recovery
Should I Run With a Cold?
HRV drops one to two days before symptoms appear — earlier than resting heart rate, earlier than the neck rule. How to read the pattern, and the limits no wearable can cross.
Recovery
How Much Sleep Do Runners Need? What the Research Says (and Why Most Runners Don't Get Enough)
A 2025 study of 425 recreational runners found those sleeping under 7 hours had a 68% likelihood of injury within 12 months — 1.78× the risk of well-rested runners. Here's how much sleep your training is actually asking for.
Recovery
Why Do I Feel Exhausted After an Easy Run? Four Causes the Data Reveals
Feel wiped out after what should have been an easy run? Almost always it’s one of four specific causes — and once you know which, the fix is obvious.
Recovery
How Alcohol Affects Running Performance and HRV (Data From 600,000 Athletes)
Oura data from 600,000 members. WHOOP research. Eight Sleep’s 2,600-night study. Here’s what the numbers show — and how to see your own pattern.
Recovery
How Many Rest Days After a Long Run? What HRV Data Says vs What Coaches Recommend
Feeling better isn’t the same as being recovered. Here’s what the cellular damage data says — and the HRV signal that tells you when to return.