Knackered after a long run or hard interval workout? Let's find out why and how recovery runs can be the answer to feeling better!
Yo Yo Yo my fellow "No Pro" Triathletes!
The day after you've done a long run or tough interval session you probably just want to chill out on the sofa and relax your aching muscles, right?
I know I do! But what I've discovered is that going out for a short, slow-paced recovery run actually makes me BETTER!
So today let's get to grips with the all-important concept of RECOVERY!
Whether you're training for a marathon or running just to stay fit and healthy, your ability to recover quickly between runs means you can stick to your training routines and keep running consistently - which is a key building block to becoming fitter and faster.
There are a few ways we can recover after intense exercise, such as active recovery, massages, ice baths and just some good old sleep!
Today I'm focusing on ACTIVE RECOVERY and in particular recovery runs.
I'll give you the lowdown on recovery runs and answer these 5 questions so you'll end up with 5 RECOVERY RUN TOP TIPS!
Do I need to do recovery runs?
When should I do a recovery run?
How long should a recovery run be?
How fast should a recovery run be?
Do recovery runs need to have a performance target?
Let's Get It Done!
What is a Recovery Run
A recovery run is a short and low-intensity run lasting no longer than 20-30 minutes and done at a super easy pace.
In fact, the kind of pace which has been described as "embarrassingly slow" where we barely even break into a sweat!
I'm sure you've had the feeling of super tight and heavy legs after completing a long run or high-intensity workout, right? This is caused by a build up of blood lactate in your muscles.
Garmin.com says "the goal of recovery runs is to gently increase circulation, flushing cellular waste out of your muscles in the process."
We want to flush out this waste so we can feel fresh and ready to get back into full training ASAP!
A nod to science...
Studies have also shown that active recovery after strenuous exercise clears accumulated blood lactate faster than passive recovery in an intensity-dependent manner.
Check out this video from the GTN team for more info on what a recovery run is.
Difference between Recovery Runs and Easy Runs
I've often these types of runs being used interchangeably, so I was interested myself to find out how recovery runs differ from easy runs.
I've seen the term "recovery run" being used instead of "easy run" - maybe because it sounds sexier and more interesting!?
After doing a bit more research, I discovered there are really 2 differences between recovery runs and easy runs.
time
intensity
Top triathlon coach, Colin Bagg suggests that a recovery run should be no longer than 25 minutes and with a "stupid slow" pace!
With an easy run, you may set a performance target based on time, distance or heart-rate. For example, you may like to run for 2 hours in zone 2 only, or aim for 10-15km also completely done in zone 2.
But with recovery runs we're not looking to hit any targets, the only objective is to loosen up your muscles and refresh them for a longer effort in the next day or two.
Basically, a recovery run should be even easier than your easy runs!
Benefits of Recovery Runs
There are both physical and mental benefits to doing recovery runs.
First, let's look at the PHYSICAL benefits.
Active Recovery
Studies have shown that active recovery enables athletes to get recover quicker than passive recovery.
This is because active recovery increase blood flow, oxygenates muscles to keep them flexible and removes lactic acid. All of this enables your torched muscles to recover as quickly as possible and maintain your training routine.
Passive recovery includes sleep, foam rolling, saunas or ice baths and good nutrition.
Increase Weekly Mileage
Even though our recovery runs are short, they contribute to our weekly mileage goals without putting too much additional stress on our muscles, joints and tendons.
Depending on your fitness levels and abilities, in a recovery run of 20-30 minutes you could be looking to do between 3k - 5k.
But it's important to keep in mind that there really doesn't need to be any metrics to track for your recovery runs.
To illustrate that, for most of my recovery runs I won't even use my sports watch and will go on feel only, aiming for around a 2-3 on the RPE scale.
It may not be much, but you'll still add to your weekly mileage whilst burning some calories!
Run More Often
One good way to train for endurance events is to get your body used to running more often and build muscular strength.
Top marathon runner Sage Canaday suggests one way to increase your weekly mileage is to increase the number of runs you do rather than increasing the length.
An often overlooked benefit of the recovery run is that they allow you to maintain your routines without counterproductively overloading yourself.
What about the MENTAL benefits?
Allow You to Relax
They can be enjoyable and relaxing without having to focus on a workout to complete or performance targets to hit. It's like running with no pressure!
Enjoy the Scenery
As we concentrate on our weekly workouts, we may not have the opportunity to enjoy our surroundings. But with a recovery run, you can take in all of that glorious nature around you!
Rediscover Your Love of Running
It may sound a bit cheesy, but just taking it easy can help us to remember why we love running. Taking it easy, floating along, just you and your thoughts!
Don't get me wrong, I do love a tough HIIT workout and the endorphins that are released after it - but they can become a slog and when you're in the midst of your 5th 800m interval it's not so much fun!
Alright, let's crack on with my 5 tips on how to recovery runs, and I'll answer these questions:
Do you need to do recovery runs?
How often should you do recovery runs?
How long should recovery runs be?
How fast should recovery runs be?
Do recovery runs need to a performance target?
Do You Need to Do Recovery Runs
You only need to be doing a recovery run if you're running more than 3 times per week.
If you run 3 times per week then each workout should be have a specific focus to help you improve.
For example you may do either a tempo run or interval workout plus a couple of easy runs.
If you run four times a week, your first three runs should be key workouts and your fourth run only needs to be a recovery run if it is done the day after a key workout instead of the day after a rest day.
If you run five times a week, at least one run should be a recovery run.
If you run six or more times a week, you might want to think about doing two recovery runs.
When Should You Do Recovery Runs
Recovery runs are best done within 24 hours of a hard workout such as a long run, hard interval session or a tough brick workout.
For those of you who exercise in the mornings, you could consider doing a recovery run in the evening after work.
Do keep in mind though, that if you are extremely sore and feeling really tired, sometimes it is just best to take a complete day of rest!
How Long Should Recovery Runs Be
Karen Allen Turner, a coach with USA Triathlon, suggests a good rule of thumb is anything less than 35 minutes.
Anything longer than this and you'll be moving into the territory of an "easy run" and going beyond the concept of recovery, and may end up with the effect of overtraining.
How Fast Should Recovery Runs Be
Depending on how you measure the intensity of your runs, it could be one of the following:
at the lower end of your zone 2, which is about 75% of your max heart rate
2-3/10 on the Rate of Perceived Exertion (RPE) scale
easy "conversational pace" in the talk test
If you don't have anyone to talk to, or you don't want to look like a crazy person talking to yourself, try singing the lyrics to one of your favourite songs.
Do Recovery Runs Need Performance Targets
No need to try and hit performance targets in your recovery runs, as these runs should be seen as a replacement for being vegging out on the sofa.
We're not looking to track any metrics. Keep in mind that the main goal is to help your muscles loosen up and get some blood flowing.
Final Thoughts
So, recovery runs help you faster because they clear out the stuff that makes your muscles tired after a hard run, allowing you to recover quicker and train more often.
I hope this post has given you some food for thought about how incorporating recovery runs into your weekly training can support your recovery and improve your overall performance.
I used to think that just crashing out on the sofa was the best way to recover, and sometimes this may be true.
But I've also found that doing a 20-30 minute recovery run does help to make my legs feel fresher and I'm able to get back into doing longer or harder workouts sooner than if I go for passive recovery.
Here are my 5 key recovery run TIPS for you:
only do recovery runs if you do 3+ runs per week
do a recovery run within 24 hours of a long run or high-intensity effort
recovery run should be between 20-30 minutes
run at a stupid slow pace
don't track performance metrics
Let us know in the comments if you guys like to do recovery runs and if they help you to recover quicker.
