{"id":994,"date":"2022-11-02T13:22:11","date_gmt":"2022-11-02T10:22:11","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=994"},"modified":"2022-12-23T13:55:50","modified_gmt":"2022-12-23T10:55:50","slug":"recovery-run-benefits-training-guide","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/recovery-run-benefits-training-guide\/","title":{"rendered":"Recovery Run: Benefits + Training Guide"},"content":{"rendered":"\n

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.<\/p>\n\n\n\n

What is a Recovery Run?<\/h2>\n\n\n\n

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. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Peter Snell, a 3-time Olympic gold medalist from New Zealand, said about his morning jogs: \u201cI feel that [it] has the effect of easing out the aches and pains of the previous night\u2019s training, and as such, it has great value.\u201d<\/p>\n\n\n\n

Super Slow Running Benefits<\/h2>\n\n\n\n
  1. The benefit of recovery running is that the body is doing low-intensity work. It takes place in low heart rate zones<\/a>. 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.<\/li>
  2. 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%<\/a>) instead of carbohydrates. So, this type of running is especially beneficial for those who want to lose a couple of extra pounds.<\/li>
  3. 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<\/a>.<\/li><\/ol>\n\n\n\n

    What is Your Running Recovery Pace?<\/h2>\n\n\n\n

    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.<\/p>\n\n\n\n

    Focus on what you are trying to achieve with this run. You are trying to wake up your muscles and rebuild your body. <\/p>\n\n\n\n

    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).<\/p>\n\n\n\n

    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.<\/p>\n\n\n\n

    Recovery Run Training Tips<\/h2>\n\n\n\n