Track and field star Allyson Felix shares rest and recovery tips and explains why motherhood inspired her to advocate for paid leave.
When it comes to national policies around paid sick or family leave, the United States falls short compared to other developed countries. Around 28 million Americans lack access to paid sick time, which disproportionately affects low-income workers and caregivers. A recent survey from Theraflu and Wakefield Research of more than 1,000 employed U.S. adults who care for someone in their household found that 80% of respondents couldn’t 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 at risk. Working parents—especially mothers—are often expected to continue responsibilities even when unwell.
That’s why five-time U.S. Olympian Allyson Felix is working to make paid sick time a right rather than a privilege. She partnered with Theraflu to raise awareness for The Right to Rest & Recover Fund, which has offered microgrants to families to offset lost income from unpaid sick days. The fund has distributed more than $1 million in microgrants since 2021.
As a mom of two and the most decorated American track and field athlete in history—with 11 Olympic medals across five Games and multiple world championships—Felix understands the physical and emotional strain of caring for children while sick. Now retired from elite competition, she’s focused on advocacy, business ventures, and maintaining her own health.
Why rest and recovery matter
Clarinda Hougen, MD, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics, says from an exercise science perspective that rest and recovery are fundamental. “When we exercise, we place stress on our muscles, tendons, and other tissues,” she says. Healing the microtears that occur during exercise leads to muscle hypertrophy and endurance gains, which happen during recovery, not during the workout itself.
Hougen’s practical tips to prioritize recovery:
– Get at least seven hours of sleep per night.
– Build one to two rest days into your weekly exercise plan.
– Practice active recovery—light walking, cycling, yoga, or other low-intensity activity after high-intensity workouts.
– Eat a nutritious diet that includes protein and carbohydrates.
She adds that athletes who engage in a variety of movement types are less likely to get injured, and cautions that inadequate rest over many weeks can lead to overtraining syndrome: decreased enjoyment and increased perceived exertion.
Felix: “Fill your cup first”
Felix emphasizes the importance of recognizing when you need rest and carving out 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 says. “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.”
She notes a cultural glorification of “no days off” and pushing through that isn’t sustainable. As an athlete she learned to prioritize recovery, and she sees those lessons applying to everyone.
Caregivers face a double burden
Felix speaks to the unique challenges caregivers face: responsibilities don’t stop when you’re sick. “When one of my kids is sick, I’m navigating that double burden if I’m not feeling well,” she says. That lived experience fuels her advocacy for policies that allow caregivers to rest and recover without risking income or employment.
How Felix prioritizes recovery now
Even in retirement, Felix keeps an active lifestyle—track speed workouts, Pilates, tennis, family walks—and structures recovery into her life. She highlights practical strategies:
– Ask for help and accept support from family when needed.
– Take short naps when necessary to restore energy.
– Schedule time for mental health and activities that bring joy.
– Be intentional about nutrition and sleep.
She contrasts her current life with her Olympic years: when training was her sole job, rest, naps, and recovery were built into the day. Now she balances family, work, and self-care and must be more deliberate about making space for recovery.
Favorite forms of exercise
“Moving my body just makes me feel like me,” Felix says. Her routines vary: treadmill workouts, track sessions, Pilates, tennis, and family activities like walks and bike rides. She values variety to stay motivated and reduce injury risk.
Inspiration, purpose, and the next chapter
Motherhood is central to Felix’s sense of purpose. “Motherhood is my greatest role. It brings me the most joy,” she says. Her advocacy work—especially for parents and caregivers—reflects that purpose. Felix is also growing businesses, including her shoe company Saysh and the athletic agency Always Alpha, and shifts her definition of success toward impact: how her work can make a difference.
What gives Felix hope
Simple family moments bring her joy: walks, watching her children, and reflecting on the values she’s instilling. Those moments remind her that there’s goodness to foster and that small, intentional practices—like noticing the little things—bring lasting fulfillment.
Practical takeaways
– Rest and recovery are essential for physical gains and long-term well-being.
– Caregivers need policies and supports that allow them to take sick days without economic harm.
– Practical recovery steps include adequate sleep, planned rest days, active recovery, balanced nutrition, variety in movement, and asking for help when needed.
– Prioritizing mental health and scheduling restorative activities are as important as physical recovery.
Felix’s message is clear: prioritize your own restoration so you can better care for others and pursue long-term goals. Her advocacy for paid sick leave aims to make that possibility accessible to more families—because rest shouldn’t be a luxury.
