Recovery runs are an awesome – and often-overlooked – tool in any runner’s arsenal of possible training sessions.
When focusing on performance, especially when training for events like the marathon, it’s easy to feel that each training run needs to be done at a high intensity to move the needle forward continuously.
But recovery runs can be very strategic if done right. They can help you recover from hard workouts while contributing to your overall training mileage and generally upping your running game.
So while it’s easy to shy away from an easy run – hey, I sometimes even feel guilty about them, they can help you improve as a runner across the board over the long term.
So let’s jump in and look at what exactly recovery runs are, how to perform them, and what you’ll get out of them!
What Is a Recovery Run?
A recovery run is a low-intensity training run, usually performed within 24 hours of a hard run such as a tempo run or hard effort interval session.
As the name suggests, the purpose of a recovery run is to aid recovery after a hard session.
A recovery run is performed at a low intensity, easy pace, specifically meant not to tax your body.
Why Do We Need Recovery Runs?
#1: Help Rapid Recuperation
A recovery run’s most widely recognized benefit is that it will increase blood flow throughout the body.
This increase in circulation helps flush out any waste products still in the blood system (specifically, lactic acid build-up).
By clearing out these waste products produced during the earlier intense workout, you’re accelerating the normal recovery process, cutting hours, if not days, off the time you’ll spend dealing with muscle soreness.
#2: Improve Your Running Game
Slowing down and forgetting about the miles gives you a chance to dial in your running form: take it easy, think about keeping your torso upright, swing those elbows, and not overstride.
Listen to your body, and your breath.
Scheduling the occasional lighter run can give your body a much-needed break and improve things for your next hard training session. If you can train harder in your high intensity runs, your overall running performance will in turn, improve.
This way, recovery runs can help prevent the risk of developing an overtraining injury such as runner’s knee or plantar fasciitis.
Also, you can tune into your running to tune out of stress!
#3: Add To Your Overall Training
When in training for an event like a half marathon, a huge challenge is simply getting the necessary miles in.
A recovery run gives you the opportunity to top-up your weekly mileage a little while keeping the intensity nice and low, so you’re not putting undue stress on your body.
Relaxing, slow runs can be an effective part of a bigger training plan!
#4: Adapt Fat Utilization
Slowing things down when running also can help the way your body accesses energy reserves.
When performing intense training runs, your body mainly gravitates towards the easily accessible stored carbs in your muscles and liver for energy, glycogen. When you need a quick boost of high energy, that’s where to go.
When you run at a more relaxed pace, your body will look to use more fat as fuel—the energy demands aren’t as intense, so those stored fat reserves are suddenly more attractive to your hungry muscles.
What does this mean?
Performing slower recovery-style runs aids fat adaptation—i.e., your body’s ability to fuel itself from fat—which will make you a better endurance runner.
Your body learns to access fat as an effective form of fuel when performing long runs.
#5: Boost Your Mental State
Recovery runs are a great opportunity to focus on running form and being mindful as you exercise.
Often, during training—especially intense training like marathon training—it’s easy to get wrapped up in pushing hard, beating the clock, or tuning out (dissociation).
Often, this can lead to us ignoring how we’re actually running and gradually losing sight of why we run in the first place.
Recovery runs give you the opportunity to disconnect, stop pushing, and intentionally slow down and smell the roses.
When you go for your recovery run, switch off any tracking apps or devices – or at least, don’t log your run unless you want to.
Use them as an excuse to go intentionally slow and reconnect to why you enjoy running in the first place!
When Should You Do a Recovery Run?
Recovery runs are most effective when performed within 24 hours of an intense training run.
This short time window is so you clear out the lactic acid built up in the bloodstream from the intense workouts.
Evenings are naturally a good time to perform them. A low-intensity workout to round off your day can be a very welcome transition before relaxing and getting ready to sleep.
For runners-in-training, a common way to incorporate an easy recovery run is to perform an intense training session early in the morning, then follow up with a very light recovery run later in the evening.
It’s worth noting here that not everyone actually needs to do recovery runs. If you’re running less than three times per week, then you’re unlikely to gain much specific benefit from performing a recovery run over a regular training run.
How Should I Perform a Recovery Run?
Recovery Run Pace / Intensity
When thinking about recovery run pace, the trick is not to overthink it:
If you think you’re running too fast, then you’re running too fast.
Recovery runs should be performed at a slow, easy, conversational pace.
In terms of Rate of Perceived Exertion (RPE), aim for a 3 out of 10. You want it to feel easy, and like you could potentially keep going for hours (not that you’re going to).
Check out the reference table below if you’re not familiar with RPE.
What Should Your Heart Rate Be At For A Recovery Run?
If you train in heart rate zones, aim to stay within zone 2 – keep your heart rate comfortably below 70% of your maximum heart rate.
And for runners looking for a recommended pace in minutes per mile or minutes per kilometer, I insist you ignore your pace and listen to your body!
The rate of perceived exertion tells you much more than your speed can.
How long should a typical recovery run be?
When considering duration—or distance—for your recovery run, err on the side of shorter rather than longer.
Aim for a recovery run duration of between 20 and 40 minutes or running between 2 and 5 miles (depending on your running experience levels).
Basically, don’t overthink recovery run performance. The idea is to get your blood flowing and change your mental state, not hit any performance benchmarks.
Choose a fun and picturesque route around your neighborhood, or plug into your favorite artist or podcast.
Any distance that starts to feel like a chore for you will negate a lot of the mental benefits of your recovery run. These easy days should be enjoyable.
Are Recovery Runs Worth It?
Downtime and active recovery is an essential part of any good runner’s training plan.
Consciously scheduling time to relax and switch off helps us move from ‘fight or flight’ mode to ‘rest and digest’ mode.
Being able to switch off the Type-A, performance-driven voice in our head actually helps us recover. Your brain realizes there’s no threat present and sends signals to your muscles to enhance the recovery process.
Recovery runs can play an important part in this process, if performed well.
When you go for a recovery run, focus on being relaxed, run at a slower pace than your training runs, and enjoy what you’re doing.
If you can achieve this state, you’ll increase the dopamine production in your head, which in turn signals to your muscles and body to relax and recover.
The ability to relax during downtime is often overlooked, but it is actually a key tool used by elite athletes that we must use.
