What is Recovery Run
A recovery run might sound confusing—how can running help you recover? But it’s an important part of many training plans and is recommended by running coaches. So what exactly is a recovery run? How is it different from an easy run or Zone 2 training? And why should you add it to your routine? Let’s break it down.
Why Active Recovery Is Better Than Rest
After a tough workout or race, it’s tempting to take a full rest day. But lying on the couch can actually make muscle soreness worse. This soreness, known as delayed onset muscle soreness (DOMS), can last for days. Studies show that active recovery, like a short, easy run, helps reduce soreness and muscle inflammation by improving blood flow.
Recovery Run vs. Easy Run: What’s the Difference?
A recovery run may seem just like an easy run. Both are:
- Slow and relaxed – you shouldn’t feel tired or out of breath.
- Low-intensity – staying in heart rate zones 1 or 2.
The big difference? Recovery runs are short—only 20 to 30 minutes. Anything longer starts to build up fatigue and slows down recovery instead of helping it. The goal is to keep your legs moving without adding stress to your body.
Best Alternatives to Recovery Runs
If you usually skip recovery runs, you might want to rethink that. But if running feels too hard, you can switch to low-impact cardio instead. Activities like cycling or swimming offer the same recovery benefits while reducing your risk of injuries like shin splints and stress fractures.
