The most overlooked type of running – recovery running. How often do you have a run where you think “I just can’t run that slow”? Quite often. What is your typical reaction? You pick up the pace. This is where you get injured.
What is recovery running and how is it used?
Personally, I love recovery runs. It’s motivating and gives you a really good energy boost. Typically, you use these completely calm runs the next day. Imagine that on Monday you do an extremely hard interval training. Of course, you remember to cool down.
Unfortunately, that’s not enough. After the run, waste products accumulate that are difficult to transport away from the bloodstream, where you need to absorb as much oxygen as possible to run as fast as possible.
This is where recovery runs come in. By taking a short run the next day at an unrealistically slow pace, you loosen up.
Football players use it, handball players, runners… What are you waiting for?
How I use calm runs
It is my belief that all serious running programs should have calm runs (recovery runs) included. When I write seriousBy running programs, I mean programs with more than 20 kilometers of weekly running.
If you train less than 20 km per week, this is not necessary – then you should focus more on your quality training.
Personally, I usually build my running programs up after quality training combined with recovery. The combination I have had the most success with is quality training: Monday + Wednesday + Friday. In addition 3-5 km easy runs: Tuesday + Thursday + Saturday. This is a particularly good build-up if you are training towards a faster 5 km or 10 km time.
Things to consider when using recovery runs
- The pace for recovery runs is very slow. Unnaturally slow. If you are training for a marathon at an expected pace of 5 min/km, you should be training for recovery runs at about 6.30 min/km. It may feel very wrong, but that’s how you get the most out of it.
- Keep the distance to 3-5 kilometers. This way you will get your blood circulation going without exhausting yourself in any way.
- Always have recovery runs the day after hard runs.
- For every quality workout you have, you should have one recovery run
Alternatives to recovery runs
If you’re the type who can’t stand the thought of running a slow recovery race, there are alternatives. Today, you can get more help from technology via the so-called Recovery Boots. A pair of long boots that you put on your feet and plug into the included machine, and then you sit back on the couch and enjoy the recovery process.
You can read it. great test of Recovery Boots here as we have done
What experiences do you have with recovery runs?
Do you have any questions about using this type of running for your training? – use the comments box below.
If you want to learn more, you can go to our index of articles about running training.
About the Author:
Mit navn er Ronni og jeg er en passioneret løber. Jeg elsker at nørde og anmelde løbesko. Det er mig der skriver de fleste artikler og anmeldelser på iloebesko. Følg mig på Google+, find iloebesko på Facebook, eller læs mere om mig her på iloebesko.