Probably one of the most important aspects of running is recovery. Not only do our bodies need specific vitamins and supplements to bounce back after a long and challenging training run, but we also need recovery runs to get the body back in gear and ready for the next workout. The essence of recovery runs at a relaxed pace, which builds endurance while speeding up the recovery process.
Recovery runs safely build up your body’s strength and stamina so that you are less prone to injury, which is why they are so crucial to your training. As crucial as recovery runs are to conditioning your body, it is equally vital that you make the most out of them by following a few guidelines.
Recovery Run Basics
Recovery runs are intentionally stress-free, short, and slow runs that should be completed within 24 hours of a hard training run. Typically after interval workouts or long-distance runs, recovery runs can be any distance shorter than your base sessions and at a pace at least 60 seconds slower than your average run.
Improved Recovery Benefits
Recovery runs provide a host of benefits, both mentally and physically, for avid runners. Runners who routinely incorporate recovery runs into their training schedule experience a faster recovery process which allows them to continue to run according to schedule without too much downtime.
In theory, muscles need to move to flush out the build-up of lactic acid during exercise. The lactic acid build-up is responsible for the soreness felt in muscles, which subside during the healing process. Recovery runs promote healthy blood flow, which in turn dissipates the soreness of muscles.
Fight Against Fatigue
Fighting against post-training fatigue is a crucial aspect that runners must address when training. That sluggish, run-down feeling after a long fun can sideline a training schedule if you do not have the stamina to continue the process. Since recovery runs happen after intense training, they are perfectly timed to improve endurance which helps battle post-training fatigue.
Through the increased aerobic activity, recovery runs help improve your aerobic capacity, leading to faster and farther runs. During these downtime runs, you will also be able to concentrate on form and technique, address any issues, and make critically needed adjustments. Your increased blood flow during recovery runs will sharpen your attention to details that you may otherwise overlook in more difficult training runs.
All About Priorities
Incorporating routine recovery runs into your training schedule allows you to physically and mentally advance your game. There is no limit to the miles you can cover and the goals you can achieve through proper care of your body and mind.