Big rule avoid step spikes If you usually do 6k do not randomly jump to 18k on a rest day Your body counts that as extra load even if it looks like just walking. #Training Also do not turn steps into a workout Long brisk walks lots of hills or a weighted vest add real training stress Save that for days you plan to train. Quick picker Slept under 7h or very sore 3 to 5k Feel normal 6 to 9k Cutting and energized 10k plus Let the goal match your recovery. #Cutting