Readiness is not a magic score. It is a decision made from several imperfect signals, interpreted in the context of your normal routine.
Start with your own baseline
A single poor night of sleep does not always require a day off. A pattern of poor sleep combined with high soreness, unusual stress or worsening pain deserves more caution.
Train as planned
Continue with the planned session when sleep, soreness and symptoms are near your normal range, fueling is adequate, and the warm-up feels comfortable.
Keep it easy
Reduce intensity or duration when one or two recovery signals are off. An easy conversational run, walk or short mobility session preserves routine without forcing a hard stimulus.
Choose a recovery day
Take a recovery day when several signals are poor, symptoms are worsening, illness is developing, or the warm-up changes your gait. Pain, dizziness, chest symptoms and unusual weakness override any app recommendation.
Make recovery actionable
Prioritize a regular sleep window, adequate meals around training, light movement and a realistic next session. Recovery is not a punishment for missing training; it is part of the plan.
Read the complete injury-prevention guide and log your own trends in FormStride rather than comparing a daily score with another runner.