A recovery run doesn’t exactly ignite fiery enthusiasm in most people. It is not the most creative type of training and does not stand out on anyone’s Strava newsfeed.
No, we prefer to read about the fancy stuff like “the world’s best 5K workout” or some new type of tempo run. But while the challenging workouts set the stimulus, the recovery runs facilitate the adaptations we’re getting out of them.
So the question isn’t whether recovery runs should be included in your training schedule, but only “when” and “how.”
What Is a Recovery Run?
The term “recovery run” is somewhat of a misnomer. No type of run recovers your body faster than a rest day. It means it doesn’t get in the way of recovery following hard workouts. So why do them? It adds mileage to your week, allowing you to absorb a higher percentage in the upper training zones. Recovery runs also have a training effect. It’s still a stress to your body, however light, that induces useful adaptations at a low cost.
What Is the Ideal Recovery Run Pace?
A recovery run should feel almost effortless, but not so unnaturally slow that your running form falls apart. You can monitor your intensity by pace, heart rate, or by feel (RPE). Whichever metrics you prefer, ensure you are doing a recovery run and not another workout.
Recovery Run Pace Range
Aim for a pace that is 1 – 2 minutes per mile slower than your typical easy run pace. That puts you firmly in training zone 1. Whether you run in the upper or lower end of zone 1 training depends on your fatigue level on a particular day. If in doubt, err on the conservative side.
Recovery Run Heart Rate
Your heart rate should be in the range of 50 – 60 percent of your VO2 max. You can calculate this with the Karvonen formula: Target HR = (HRmax – RHR) x %Intensity + RHR. For example, if you have a resting heart rate of 50 bpm and a maximum heart rate of 190 bpm, your recovery runs will be 120 – 134 bpm. You can also use a percentage of HRmax to determine your heart rate values, but the Karvonen method is more accurate as it considers your resting heart rate.
Recovery Run RPE
Although I advocate following well-defined intensity ranges, the recovery run can be an exception. Instead of constantly monitoring your pace or heart rate, feel free to run by rate of perceived exertion (RPE) during your recovery runs. It should be effortless to hold a conversation, speaking in complete sentences.
How Long Should a Recovery Run Be?
As a rule of thumb, a recovery run is about 60 percent of the length of your regular easy runs. That means if your easy runs are 50 minutes, your recovery runs should be about 30 minutes. It’s not exact math of course as recovery runs are run in training zone 1 whereas easy runs are in zone 2. I consider 20 minutes the minimum to justify leaving the house for any meaningful effect. The upper limit I no more than 50 minutes for advanced runners with a training volume of 40+ miles per week.
What Are The Best Recovery Run Shoes
In a best-case scenario, you rotate between 2 – 3 different running shoes for all your runs. Track workouts are typically done in lighter shoes as the track has a shock-absorbing surface, and races are done in racing flats or the so-called supershoes to achieve the ultimate running economy and faster race results.
But longer efforts in training, such as your easy runs, tempo runs, and long runs, are best done in stable, well-cushioned trainers to minimize the landing impact forces. And recovery runs are no exception to that. That is not to say that some runners are resilient enough to get away with more minimalist shoes. If you are one of them, by all means, keep doing what you are doing. However, most runners should ask themselves whether they can tolerate a higher workload with a more maximalist shoe for most runs. If the answer is yes, then you will become a faster runner because of it.
The Recovery Run After a Hard Workout
Ideally, a hard workout is sandwiched between easy days. If you run too fast before a hard workout, you will underperform in the workout, and if you run too fast too soon after a hard workout, you will fail to recover and absorb the intended adaptation. That said, most runners’ ideal number of workouts is two hard workouts per week and one long run.
But there are exceptions to this. Older athletes may prefer a 9-day sequence where each hard effort is followed by two easy days. Younger athletes, by contrast, may squeeze in a moderate-paced run or an easy run with a segment at marathon pace before or after a hard workout. Your genetically determined muscle fiber ratio also plays a role. If you are a fast-twitch type, you will recover faster from track workouts at 5K pace and faster but need more recovery time following tempo runs in the range of marathon to lactate threshold pace. For a slow-twitch runner, it’s the reverse.
The Recovery Run After a Long Run
A long run – despite being generally run at an easy pace – counts as a hard workout because of its sheer length. For that reason, many runners schedule an off-day after a long run. But there’s merit in following up with an easy or recovery run. One central stimulus of the long run is emptying the muscles’ glycogen stores. Since it takes more than 24 hours to restock glycogen, an easy run will amplify the adaptation by putting additional stress on the glycogen store without the training stress of going long again. If you are prone to injury, you can also run two longer easy runs instead of a monster long run, or at least alternate this method with the classic long run every other week.
Active or Passive Recovery?
A recovery run is not always the best option. Sometimes, a regular easy run, cross-training, or rest day is the wiser choice. Much depends on your age, your training mileage, and your level as a runner.
Recovery Runs vs Easy Runs
A run in zone 2 has a higher training effect than a run in zone 1, and a longer run has a higher effect than a short one. So, if you feel fresh enough for a regular easy run, by all means go for it. A recovery run is typically reserved for days after a particular hard effort, such as a high-volume race-specific workout, time trial, or race.
Recovery Runs vs Rest Days
A complete rest day sometimes makes sense. If you are really feeling under the weather, it’s a clear signal from your body that you’re not ready for yet another run. Rest is part of training, and there’s no shame in it if it serves your overall objective of becoming a better runner. Consider a visit to the sauna, a massage place, or even a walk instead of being completely passive.
Recovery Runs vs Cross-Training
Sometimes neither a run nor a rest day is the best choice. Cross-training is an excellent means to train your aerobic system without the impact forces of running. A cycling session of equal time with a similar heart rate may not be as effective as a run, but it’s doing more for your fitness than no training at all.
