The Ultimate Recovery Run Guide
It might sound strange to pile on more work at the end of the day on top of the work you did during the day. A recovery run falls loosely into the category of piling on. It’s typically a run you do the same day or the day after a long run.
Below is a description of types of recovery runs and the value of a recovery run. Remember to consult with a physician before starting any training program.
What Is a Recovery Run?
A recovery run is a form of actively recovering from a longer, more strenuous run. Passively recovering from a run means hitting the couch to get rebooted the day after a hard run. There are instances where a passive recovery is a better option, like if you’re fighting a nagging injury that has slowed you down or if you weren’t feeling 100 percent when you did your long run.
For serious runners, however, a recovery run is a vital part of their training. The point of a recovery run is to make your body feel better after the wear and tear a longer run brings. A recovery run can help reduce fatigue and muscle soreness that an intense run often brings, which can improve your overall performance. It can also help restore blood flow to your muscles, which can help you feel better faster. Though they both fall into the same category, a recovery run isn’t an easy run. A recovery run should last no longer than 30 minutes. Your pace should be conversational, and your heart rate should be around 60 percent of your threshold or maximum heart rate. An easy run has the same parameters for intensity, but it’s typically longer than a recovery run.
Psychologically, the goal of a recovery run is different than that of an easy run. An easy run usually sets the tone for a week of training. It helps you ramp up for more difficult runs. A recovery run should help your body wind down from a hard run. The point of a recovery run is to enjoy it. It should be stress-free. Walking briskly qualifies as a type of recovery run. Steady, sustained movement is the goal of a recovery run.
When Should You Do a Recovery Run?
There are several ways to structure your recovery run. Some runners will do a recovery run on the same day as a long run. If you opt for this method, you’ll likely want to do your long run in the morning, and your recovery run in the late afternoon or early evening. You can also opt to do your recovery run on your rest day. It’s best to start your recovery run 24 hours after you finish your long run. Below are some guidelines for scheduling your recovery runs.
3 x Weekly: Because you have 4 days off, a recovery run isn’t necessary if you run 3 times weekly. However, adding a brief recovery run 1 or 2 times a week can be beneficial, particularly if you’re going to ramp up the number of miles you’re doing or if you plan on adding another day of running in the future. A 10-minute recovery run should work well.
4 or 5 x Weekly: One recovery run per week is a good rule if you’re running 4 or 5 times weekly.
6 x Weekly: Do at least 2 recovery runs if you’re running 6 days a week.
Recovery runs are designed to be easy and relaxing. That means you need to create an environment that isn’t stressful for your run. Below are some tips for a quality recovery run.
Avoid Extreme Weather Conditions: Skip the outside recovery run if it’s extremely hot, cold, windy, or wet. It’s always best to train outside, if possible, but it’s not prudent to do it in bad weather conditions if you're trying to relieve your muscles of soreness and fatigue. Running in extreme conditions is a recipe for making your body push too hard, potentially making your muscles work too hard. You can always run on a treadmill or a track.
Flat Terrain: Run on a course that’s not hilly. The goal is to keep your pace as even as possible. You’re not trying to expand your cardiovascular capacity or work on reducing your pace. You want to feel relaxed when you run.
Stay Off the Road: Running on grass or a soft surface reduces the impact on your muscles. Find an easy trail to complete your trail run for the best results.
Have Fun: It’s better to cut your recovery run short if it becomes taxing. Listen to your body. You're under no obligation to finish your recovery run. If you’re not feeling it, stop and take a walk. It’s not supposed to be a grind. You grind through your training runs, but recovery is different.
Find a Friend: It can be difficult to mesh schedules, but if you have a buddy to run with it, it can be helpful. Since you should be running at a conversational pace, it could be an opportunity for some great dialogue.
Alternate Forms of Recovery
You don’t have to run for an active recovery. Below are some alternate ways to help reduce muscle stress from a long run.
Cross Training: Any low intensity movement that helps relax your muscles without stressing them can be helpful. Some activities include biking, light weight training, and using an elliptical machine.
Walking: For beginners, a brisk 20-minute walk can be a good form of active recovery.
Yoga: Yoga is great for stretching your muscles and for breath work. A low-intensity yoga session can help your body feel rejuvenated after a difficult run.
One tricky part about recovery runs is that you might not always have time to get them done. If you’re running 15 miles in the morning, it can be hard to turn around and run for 30 minutes at night. However, recovery activity can help improve your performance, and it’s a good idea to consistently schedule them into your training plans.