Welcome back to Trainer Tips! In this series, we’ll take you through different running workouts, explain the benefits, and show you how to add them to your routine. In the last article, we covered the tempo run. Let’s slow things down for a bit and examine the recovery run.
What is a Recovery Run?
A recovery run is a workout done at a comfortable, conversational pace. It's an easy, lower-intensity effort that helps your body recover after a demanding workout. While tempo runs serve a purpose in your training program, not every run needs to be hard. Recovery runs balance your routine and build the mental muscle to stick to a running habit.
But exactly how easy should a recovery run be?
How to Do a Recovery Run: A Cheat Sheet
- Pace: Slow, comfortable, conversational pace. Slower than your standard base run. Should be able to speak in paragraphs or even sing if you feel inspired.
- Heart Rate: 65-70% of Max Heart Rate
- Perceived Effort: 4-5 on a scale of 10
- Duration of workout: 20-40 minutes
- Workout Volume: 2-5 miles
How to Program a Recovery Run into Your Training
A recovery run works best after a hard workout, like a tempo run or a long run. It encourages blood flow and active recovery without adding extra fatigue to your muscles, tendons or nervous system. The goal of a recovery run is to keep moving without adding another rigorous workout, which helps build aerobic fitness and maintain running consistency. A recovery run should leave you feeling better than you started, which ultimately prepares you for the next challenge.
Best Shoes to Wear for a Recovery Run
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ASICS GEL-Nimbus 28 Offering an impressive blend of soft and bouncy cushioning, the ASICS GEL-Nimbus 28 envelops your foot in cloud-like comfort. Its dual-layer FF BLAST™ PLUS and PureGEL® midsole stays smooth from your first stride to the final mile. |
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PUMA MagMax Nitro 2 Want to turn your recovery runs into a comfort cruise? The PUMA MagMax Nitro 2's high-stack NITROFOAM™ midsole delivers a bouncy and energetic ride mile after mile. This neutral running shoe is great for recovery runs; just don't let the tempting foam turn your easy miles into a tempo! |
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HOKA Bondi 9 Designed for long hours on your feet, the HOKA Bondi 9 delivers plush protection for pounding the pavement. Its full-length supercritical EVA foam midsole adds an extra 2mm of stack height for more of a good thing. |
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Brooks Glycerin Max 2 If you like sinking into softness, check out the Brooks Glycerin Max 2! This gliding roller offers a high-stack of nitrogen-infused DNA Tuned foam in the midsole to protect your legs from impact and keep you feeling fresh after every workout. |
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New Balance 1080v15 Ideal for longer recovery runs, the New Balance 1080v15 treats your feet to first-class comfort. This relaxed neutral cruiser offers the perfect blend of energy return and softness with its Infinion midsole. |
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Remember that recovery is training too. You don't improve simply by stacking hard workouts. Most adaptations happen by giving your body time to recover. The best recovery runs don't end with you feeling invincible--they leave you feeling refreshed and ready for your next workout. So take your time, slow it down, and reap the benefits!