that trail run where you decide yesterday’s Strava effort needs highlighting
Ah, the recovery run. The subtle art of bragging without bragging. Or is it just the ultimate humblebrag?
If you can, picture me after six hours of running, a sweaty, less synchronised mess. I was striding, in increments of about 10 inches at a time, up the penultimate climb of a 38 mile run.
The Cloud, so called not because of its impressive height, (Cheshire is more famous for its flats that its ups) but because it is essentially one big lump of gritstone. Clud is old English for rock.
This last hill and maybe another 10 miles or so and I can catch the train home to a much needed bath and a successful completion of the Gritstone Trail, a lumpy ridgeline path nestled between Cheshire and Staffordshire.
Of course, the next day, like every day, the dog still needs a run out. And there it is, the recovery run.
Nobody’s fooled though, when you name your latest Strava effort ‘Recovery Run’.
On paper, the recovery run suggests responsibility. Discipline. Someone who respects their body’s limits. But on Strava we all know the truth, what you’re really saying is: “Did you see the absolute monster I ran yesterday?”
If today’s run is labelled “Recovery Run,” the implication is that a monumental effort preceded it. It’s like leaving yesterday’s sweaty 20-miler sitting proudly at the top of your feed, waiting for admiration, while today’s gentle jog whispers: “I am but a mortal recovering from greatness.”
You’re presenting yourself as someone wise enough to take it easy, but your heart knows full well that the real goal is ensuring the world acknowledges the previous run. No one just does a recovery run. They do it as a testament to their past suffering. A selfless act of storytelling through mileage.
Recovery runs aren’t even that easy most of the time. They’re usually some decent mileage at a pace that still looks respectable enough to raise eyebrows. Your followers will nod in awe. “Look at this athlete,” they will think. “Even their easy runs are better than my best ones.”
Let’s be honest, no one wakes up excited about a recovery run. They wake up excited about telling people they’re doing a recovery run.
But hey, let’s give them the respect they crave. The next time I see a recovery run pop up on my feed, I will absolutely click to see what you heroically accomplished the day before.
Recovery Run Science
If you know what a recover run is, then the next bit is going to feel very much like how your grandmother does when forced to watch a PowerPoint on egg-sucking.
What is a recovery run?
A recovery run is low-intensity, usually an easy paced run done within 24 hours of a very long run or strenuous training session. The recovery run should help your body recover quicker.
Which, come to think of it, “low-intensity, easy-paced running” is nearly every run I do. Especially when dragging a chunky labrador behind me. Making me think I am already in perpetual recovery mode.
Why you should do recovery runs
If you’re a runner, you probably know the feeling of soreness and fatigue after a hard workout or a long run. You might be tempted to take a day off or just do some light stretching, but there’s a better way to help your body recover and prepare for your next challenge: recovery runs.
Recovery runs are short, easy-paced runs that you do on the days between your harder sessions. They might seem counterintuitive, but they actually have many benefits for your running performance and health. Here are some of the reasons why you should include recovery runs in your training routine:
They improve blood circulation
Recovery runs help to increase blood flow to your muscles, which delivers oxygen and nutrients to help them heal and grow. They also help to flush out metabolic waste products, such as lactic acid, that can cause muscle soreness and stiffness. By improving blood circulation, recovery runs can speed up the recovery process and reduce the risk of injury.
They enhance endurance
Recovery runs can help you build endurance by increasing your weekly mileage and teaching your body to run on tired legs. By running at a slower pace, you can train your aerobic system to use fat as a fuel source, which can improve your efficiency and stamina. Recovery runs can also help you adapt to different terrain and weather conditions, which can prepare you for race day.
They boost mental strength
Recovery runs can help you develop mental toughness by challenging you to run even when you don’t feel like it. They can also help you practice running at a comfortable and consistent pace, which can improve your pacing skills and confidence. Recovery runs can also be a great opportunity to enjoy running without any pressure or expectations, which can reduce stress and increase motivation.
They prevent overtraining
Recovery runs can help you prevent overtraining by balancing your hard and easy days. Overtraining can occur when you run too hard, too often, or too long, without giving your body enough time to recover. This can lead to symptoms such as fatigue, insomnia, mood swings, decreased performance, and increased susceptibility to illness and injury. Recovery runs can help you avoid overtraining by allowing your body to recover while still maintaining your fitness level.
How to do recovery runs
Recovery runs are typically done the day after a hard workout or a long run, or after a back-to-back long run weekend.
They should be short, usually between 3 to 5 miles, and slow, usually 60 to 90 seconds per mile slower than your average pace.
The key is to run at a pace that feels easy and comfortable, and that allows you to have a conversation without gasping for air.
You should also pay attention to your breathing, heart rate, and perceived exertion, and adjust your pace accordingly.
Recovery runs are not meant to be challenging or stressful, but rather relaxing and enjoyable.
Recovery runs are an essential part of any runner’s training plan, as they can help you recover faster, improve your endurance, boost your mental strength, and prevent overtraining. It forms the basis of Supercompensation Theory.
By incorporating recovery runs into your routine, you can reap the benefits of running easy and take your running to the next level.
A recovery run isn’t just a Strava signpost to another run, but after a big effort, it can have some positive mental and physiological benefits.
That | Trail | Run 