Pushing yourself hard is key to improving as a runner, but so is recovery—through rest, nutrition, and gentle movement. And sometimes, the best way to recover isn’t complete rest but an easy, relaxed run—aka a recovery run.
A recovery run is a short, slow run meant to help you stay active without overtraining. It’s often done the day after a tough workout to shake out stiffness, improve blood flow, and keep your legs moving. If you do it right, you should finish feeling better than when you started—not more exhausted.
Why Recovery Runs Matter
Recovery runs might seem counterintuitive, but they play a big role in your training:
- Speeds up recovery: Keeps your muscles loose and boosts circulation to reduce soreness.
- Builds endurance: Running at an easy pace while slightly fatigued helps you adapt to longer distances.
- Improves efficiency: Reinforces good running form at a relaxed pace.
- Keeps you moving: Helps maintain training consistency while avoiding burnout.
- Reduces stress: Running easy can be meditative and relaxing—perfect for unwinding.
How to Do a Recovery Run
If you’re running too hard, it’s not a recovery run. Keep it chill. Here’s how:
- Go slow: If you think you’re running too fast, slow down even more.
- Keep it short: 20-40 minutes max is plenty.
- Pick an easy route: Stick to flatter terrain with soft surfaces if possible.
- Run at a conversational pace: If you can’t comfortably chat while running, ease up.
- Listen to your body: The goal is to feel better afterward, not worse.
Recovery Runs vs. Easy Runs: What’s the Difference?
Both are low-effort, but a recovery run is done when you’re already fatigued, like the day after a tough workout. Easy runs, on the other hand, can be standalone workouts on fresh legs and may vary in length. Both should be at conversational pace.
Do You Need Recovery Runs?
Short answer? Yes—especially if you’re following a structured training plan. Recovery runs allow you to add extra miles without pushing your body too hard. They’re part of the 80/20 rule, where 80% of your runs should be low effort, and only 20% should be high intensity.
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