October 23, 2022

What Is A Recovery Run?

There’s so much more to running than just getting up and going for a run. You have to make sure you’re eating the right foods, and resting in between your runs, and you have to build up your stamina to make sure you are able to run for longer.

One of the mistakes beginner runners make is they don’t give themselves enough time to recover in between their runs and they don’t know about recovery runs either.

But what is a recovery run? In this article, we’ll be going over everything you need to know about recovery runs and how they can help you improve your overall quality of running.

What Is A Recovery Run?

Long story short, a recovery run is a type of run that is very low in intensity that is done within 24 hours of your last running session.

The whole purpose of a recovery run is to help your body recover in between your high-intensity running workouts.

People who run quite a few times a week tend to do recovery runs a lot more than beginners, because it allows them to keep fit in between their sessions without overloading and overworking their bodies.

Recovery runs are meant to be really relaxed and are not meant to tax your body, so if you’re planning to implement recovery runs into your workout schedule, make sure that you don’t overdo it. Make sure you’re running slow and relaxed when you’re doing them.

Benefits Of Recovery Runs

There are loads of benefits to recovery runs that make them really good for your health.

These runs aren’t designed to repair your muscles, but they do help to reduce lactic acid build-up and in some cases, they can even speed up the recovery process. Some of the best benefits of recovery runs include:

  • Improving your mental health

Running and exercise in general are absolutely great for your mental health, and so are recovery runs. Because recovery runs are so slow and low maintenance, they can actually be very relaxing, which gives you a chance to reduce your stress levels and anxiety.

These runs also reduce lots of endorphins in your body, which makes your mental health even better.

  • Increases the circulation of your blood

Good blood flow is super important for your body. When you have good blood circulation, it helps flush out any waste your body doesn’t need, and it also helps to stop your muscles from getting stiff.

When you prevent this from happening to your muscles, this also reduces any pain or soreness.

  • Improves your running form

One of the most important things that actually improve your overall running performance is your running form. Having a good running form allows you to run for longer periods of time and actually increases your stamina.

Because recovery runs are so relaxed, this is the perfect time for you to work on your running form. Take it slow, and eventually, it will become second nature when you’re doing your exercise runs.

Knowing The Right Length & Time For The Recovery Run

When you’re getting ready to do a recovery run, you might be wondering what the right length of time for one is.

The most ideal time for a recovery run is between 20 to 40 minutes, and if you want to go by length, it’s about 2 to 5 miles. The length will vary depending on your own personal running ability.

That being said, you don’t need to measure the time and length if you don’t want to or you can run for a shorter amount of time. Recovery runs are meant to be relaxing after all.

How To Effectively Perform A Recovery Run

To perform a recovery run that is actually effective, all you need to do is follow these 4 simple steps:

  1. Perform a high-intensity workout run first. This should be done no longer than 24 hours before you perform the recovery run. Recovery runs are most effective when you perform them after the high-intensity run.
  2. Choose the right route. For your recovery run, you want to make sure you pick a route that is as flat as it possibly can be. The more varied the elevation is on the route, the faster you will tire out. Remember, recovery runs are meant to be low-intensity and low-maintenance, so pick a route that won’t burn you out.
  3. Slow your pace right done. Now you have your route picked and you’ve started it, you will want to slow your pace right down. Don’t run at full speed and keep your pace at least half of your usual pace.
  4. Keep your recovery run short. Above all, don’t go on a long-distance run. Recovery runs are not designed for a high-intensity workout, they are designed for keeping it light and relaxed. As soon as you feel tired or you feel any soreness/pain, you should stop.

As long as you follow these steps when you are performing your recovery run, you should have no issues when you actually come round to performing it. The main keywords you need to remember with these recovery runs are “short & sweet” and “slow & steady”.

Give Your Body A Break

Once you’ve completed your recovery run, it is important that you give your body time to catch up and recover further.

Run yourself a warm bath, have a nice shower, treat yourself to a delicious meal, watch your favorite movie, or do something that really relaxes your body and mind.

This downtime is really important to just let your body catch up, so don’t take this relaxation time for granted.

Conclusion

Recovery runs are absolutely necessary if you are going to be spending a lot of your time running. They boost your body’s recovery process, help your mental health, and overall, they improve your stamina and endurance for your high-intensity runs.

Just remember: “slow & steady” and “short & sweet”. This should always be your main mantra when you go on a recovery run. They are meant to be relaxing!

Share:

Recent news

Run, cycle or walk and earn awesome medals

Running
When you go for an intense run, it’s perfectly normal for your heart to start beating quickly. However, it can be a little concerning when your heart rate gets quite high during an easy run.
Running
Running is a pastime that a lot of people enjoy doing. It’s relatively simple to complete and doesn’t require any special equipment. However, for a lot of people, they want to improve their speed and stamina when it comes to running.
Running
We all have done it: we went on a run and started to feel dizzy after some time. This dizzy, weak feeling is typically caused by the wrong food before a run.
Health and Fitness
It does not matter whether you are training to do your first ever half- or full marathon, or if you are looking to lengthen the amount of distance you run – recovering after a substantially long run is paramount to being able to keep on going.
Uncategorized
If you want to get rid of those extra pounds around your waistline, then you should consider adding some cardio into your workout regimen.
Running
Did you know that people run differently? Well that much is obvious but did you know that there are different types of shoes that will suit the way that your foot encounters the ground. In this case we are going to take a look at the best shoes for forefoot strikers!

FAQ

Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.

JOIN OUR MAILING LIST

Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards