Most beginner athletes believe that the body becomes stronger only during intense training. Although such workouts are indeed vital, rest is also essential. One of the most common and effective ways to maximize your training is through running recovery.
What is a Recovery Run?
Recovery running is running with very low intensity. Its main functions are maintaining an active metabolism and improving blood circulation in tissues and organs. By returning blood to your muscles, you help them recover.
During a running recovery workout, you should run slowly at a relaxed pace. If you find yourself sweating or trying to work too hard, slow down your pace or stop altogether. Think of recovery running as an easy run, not a regular workout.
Peter Snell, a 3-time Olympic gold medalist from New Zealand, said about his morning jogs: “I feel that [it] has the effect of easing out the aches and pains of the previous night’s training, and as such, it has great value.”
Super Slow Running Benefits
- The benefit of recovery running is that the body is doing low-intensity work. It takes place in low heart rate zones. Such training strengthens the heart, and, as a result, you will notice that your pulse at rest will become less frequent. This physiological state is inherent in trained athletes.
- Another positive feature of recovery running is the improvement of fat metabolism. The less intense the run, the more energy the body produces using fats (they account for 50-80%) instead of carbohydrates. So, this type of running is especially beneficial for those who want to lose a couple of extra pounds.
- Finally, recovery running increases endurance. It is performed after heavy loads when the body is tired. Therefore, even a small load is perceived as more substantial. In this case, the body does not get tired but increases its endurance threshold.
What is Your Running Recovery Pace?
When you first started running, you were probably advised to stick to a “conversational pace” where you are relaxed and could talk to someone if they were running next to you. The same goes for recovery training – it should be at a relaxed running pace and not very long. Its essence is to give the body vigor. Slow down your pace by about 60-90 seconds from where you usually run.
Focus on what you are trying to achieve with this run. You are trying to wake up your muscles and rebuild your body.
The most effective way to ensure you’re not overexerting yourself is to control your heart rate. Stay in zones 1 and 2 (60% to 70% of your maximum heart rate).
With your running watch, you’ll always know what heart rate zone you’re in, so you can quickly ease off if you notice you’re running too fast.
Recovery Run Training Tips
- Choose a flat trail: don’t run over hills or rugged terrains. Also, opt for soft surfaces. Concrete or asphalt roads will be hard on your feet, so choose a soft surface like grass or gravel.
- Not sure “how long should a recovery run be?” There is no universal answer. But you can run, on average, for 30 to 70 minutes, depending on your fitness level and target distances.
- The number of recovery runs may vary depending on your training program. If you do three workouts per week, recovery training is most likely not needed. If you do more workouts and, for example, two of them are intense, then you can do two recovery workouts.
- Follow the 24-Hour Rule: A hard workout accompanied by a feeling of fatigue and exhaustion should be followed by a recovery run within 24 hours.
- Recovery running is part of a full day of recovery that includes stretching, water, a proper diet, and a good night’s sleep.
- You can use a heart rate monitor. The pulse should not exceed 130 beats per minute. But this is not as important as how you feel. Even if the pulse is within 100-120, but discomfort or fatigue is felt, it is better to slow down. Or maybe even just walk.
- If you want to determine whether to do a recovery run or take a break, just listen to your body. If the fatigue is so intense that any load is unpleasant, causing discomfort or even pain, you need to give the body a full rest.
Summing up, we can confidently say that recovery running is beneficial for our body. It helps us to achieve our goals faster without harming the body. However, this is not a panacea. Before you do this kind of running, listen to your body. After all, it should bring pleasure, not discomfort!
