The Ultimate Guide to Recovery Runs

May 30, 2024
recovery runs

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Have you started to implement recovery runs into your training schedule? If not, you’re missing out on huge, far-reaching benefits for your running practice and health, in general. If you want to be able to run faster, farther, and more often, you need to start incorporating intelligently timed recovery runs into your training. Here’s what they are, some of the benefits, and how to do them!

Understanding the Recovery Run

A recovery run allows you to recover while still going out for a run. It’s gentle enough to not induce a training stimulus, or in any way overstress the body. We do that in our normal running training to elicit an adaptation response for the purposes of becoming stronger, being able to produce more power, increasing endurance, etc. None of these are the purpose of a recovery run.

The primary aim is not to build fitness or break personal records. Instead, it is to foster recovery, facilitate blood flow, and maintain an active lifestyle. These runs are particularly useful for alleviating muscle stiffness and fulfilling that urge that so many of us have to put on our shoes and log in a couple of miles. While these are both great things, a recovery run does so much more…

5 Benefits of a Recovery Run

We’ll touch on the obvious physical benefits of a recovery run, but there are some lesser-known side effects, too. Even if they’re not front of mind, a recovery run is working hard in the background to make you a better runner, and overall healthier person, too.

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1. Mental Rejuvenation

Running is arduous. We all know what it feels like to be slogging along, slower than ever, and feeling like we’re starting back from zero. A recovery run reframes your mindset. By keeping it light, easy, and fun, you allow your mind to take a break from all the exertion, while continuing to run at the same time. 

2. Maintain Momentum

A lot of runners only run. This can lead to problems (FYI, it’s good to do some flexibility and strength training to help reduce your injury risk), but at the end of the day, some people only want to run; maybe you’re one of them. If that’s the case, a recovery run allows you to keep running while switching the emphasis to help maintain momentum throughout a given week.

3. Social Connection

One of the great things about recovery runs is that they bring everyone down to the same pace and level (more or less). It’s a great time for runners at all levels (from beginner to advanced) to engage and socialize with one another. The pace should be slow enough that talking amongst each other feels comfortable. 

4. Fall In Love w/Running (Again)

Maybe you’ve gotten tired of running lately (we’ve all been there). It’s repetitive, it’s hard…nobody blames you! But you know deep down inside that you love this sport. It gets tough out there, and we all know it. A recovery run teaches you to slow down, smell the flowers (literally), reignite your motivation, and fall in love with the sport all over again. 

5. Physical Benefits

Recovery runs might be just the thing missing in your training schedule to tie the rest of it together. And it’s not just about recovering—recovery runs give you an opportunity to refine your stride, footstrike, and overall technique by slowing things down, and this translates to better running economy and less injuries over time.

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How to Do a Recovery Run

Let’s get down to it—follow these simple steps to try doing a recovery run today! We’ve added in some time-tested pro tips afterwards. Things to consider as you start finding your groove out there.

Recovery Run: Step-By-Step

1. Set a Time/Distance/Route

Because recovery runs tend to make a person feel good, it can be tempting to turn it into a training run. Don’t do that. Stick to a predetermined time, distance, and route.

2. Walk First

Ease yourself into it—there’s no rush. Keep things light, bouncy, and relaxed. Slowly work yourself into a jog and find a comfortable, very easy-to-do pace.

3. Listen to Your Body

Everything is adjustable. Remember, you’re not training. If something feels off, stop. If you feel like slowing down, do it. Listen to what your body is telling you, and act on it.

4. Focus on Form

Recovery runs are prime time to tighten up your form and get in lots of reps of perfect practice. If you struggle with the whole slowing down aspect, use this to your advantage.

5. Follow w/Stretching & Mobility

Post-recovery run is an incredible opportunity to do your daily stretching and mobility work. Add a nice long stretch in at the end (we know you’re guilty of skipping it, otherwise).

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Dynamic Runner: Pro Tips

All of us here at Dynamic Runner know a thing or two about running training, running injuries, and running recovery. So here’s our take on how you can maximize your recovery runs and make them work best for you!

“Vary your terrain!” - Sarah

A nice, easy recovery run is a great time to expose yourself to different terrains, especially ones you might not be used to running on. If you’re near a beach, try the sand. If you’re in the mountains, hit the trails. If you’re in the country, try the range roads!

“Be Sure to Hydrate!” - Mackenzie

Just because it’s a slow run doesn’t mean you can ignore your hydration. Running at any intensity is still a significant jump up in intensity from walking, and the potential for little strains and pulls is always there. Hydrating properly can help mitigate these to a large degree.

“Explore New Places.” - Mahlon

Use your recovery run as an opportunity to explore somewhere new! New routes lessen the pressure to perform at a high level, because you don’t know at all what you’re in for. At the same time, you get to see a new part of the world and enjoy it—even if it’s close to home.

Run Pain-Free w/Dynamic Runner!

Recovery runs are one part of a well-balanced training program—fill in the gaps with Dynamic Runner, the world’s leading platform for stretching, mobility, strength training, and injury prevention routines for runners! Join thousands of athletes at all levels worldwide who are training and competing pain-free. Sign up today for a 7-day free trial by CLICKING HERE!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist

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