What are recovery runs and how do they work?

At the end of an intense training week, you might feel like not moving an inch during the week. After all, you worked hard to deserve those eight hours binge-watching Netflix. However, there are benefits in choosing to rest actively, namely how it enables blood to reach sore muscles, gives faster fitness results and helps to keep the momentum.

One form of active recuperation is recovery runs — one of those cases where the name says it all. They are low-intensity runs that help your body recover after more strenuous workouts. What are its benefits, and how should you incorporate them? Let’s find out.

What are recovery runs?

They’re a form of easy run that typically falls within Zone 1 or 2 of your heart rate zones. In case you’re new to heart rate zones, they’re ranges of heart rates that correspond to different levels of exercise intensity. You’ve noticed by now that the more intense the workout, the faster your heart beats.

Nowadays, with the technology available, you can monitor the intensity of your workouts, ensuring you train more effectively and safely. As you might have guessed by now, Zone 1 and 2 are lighter approaches. Zone 1 between 50-60% and Zone 2 between 60 and 70%.

Besides their intensity, these runs are also short. They usually last anywhere from 20 to 30 minutes, depending on your fitness level, goals, and general feeling. Don’t forget that the emphasis is on easy, conversational running, allowing athletes to speak in full sentences without feeling out of breath.

Benefits of recovery runs

1 – Improves your recovery

Engaging in these runs promotes blood flow, which helps remove waste products like lactic acid from muscles. This speeds up recovery by ensuring muscles get the necessary nutrients and oxygen. Enhanced circulation also reduces muscle fatigue, allowing athletes to recover quicker and return to regular training with less discomfort.

2 – Prevents injury

This approach loosens muscle stiffness and soreness after intense workouts, helping to maintain flexibility and a healthy range of motion. Keeping muscles active without adding extra stress also prevents the stiffening of muscles and joints, reducing the risk of injuries.

3 – You burn more calories

Even at a lower intensity, recovery runs help burn more calories than passive recovery. All physical activity burns calories that can be instrumental if you’re trying to lose or keep your current weight.

4 – Improves your health and overall fitness

Regular running habits are good for your health and aerobic condition. It boosts cardiovascular health by strengthening the heart and improving circulation. Regular running also promotes better sleep and increases serotonin levels, which enhances mood and reduces stress. Plus, it enhances muscles and strength, particularly in the legs and core, and boosts metabolism.

How do we incorporate recovery runs?

• Your body, its rules: Adjust the intensity and duration based on your feelings. The goal is to help you recover, not to risk overtraining.
• Be consistent: Plan your recovery runs accordingly to maximize the benefits of workouts and recovery periods.
• Hydration: Proper hydration plays a pivotal role in recovery, whether with or without recovery runs. Make sure you drink your water.