What is a recovery run?

Everything you need to know about recovery runs.

“A recovery run is a short, low-intensity run, usually intended to promote active recovery after a hard workout or training session,” explains Amanda Grimm, a UK Athletics certified running coach and qualified personal trainer at We Run.

Grimm explains how recovery runs aren’t about pace or distance — the intention is to gently move the legs and increase blood flow, to support muscle repair. She usually prescribes recovery runs for her running clients a day or two after a long run, tough interval session, or a race like a half marathon.

Continue reading to learn more about recovery runs, including how and why to do them and more.

What you will learn:

• How to perform a recovery run

• The difference between an easy run and a recovery run

• Why include recovery runs in your training

• Tips on how to get the most out of your recovery runs

What is the difference between an easy run and a recovery run?

“The difference between easy runs and recovery runs can be thought about in terms of effort, purpose and timing,” says Grimm.

She explains these in more detail below:

Effort: Recovery runs are even easier than easy runs — you should be able to hold pretty much a full conversation, and should barely be breaking a sweat.

Timing: Easy runs are scheduled training runs and are fundamental to most training plans. Recovery runs are often more reactive, optional, and typically based on how your body feels after a harder effort.

What is active recovery? 

Active recovery is low-intensity exercise, like a very easy run or walk.

Low-intensity exercise increases blood flow to the muscles, helping deliver essential oxygen and nutrients to support the recovery process. This can help reduce delayed onset muscle soreness, also known as DOMS, and improve recovery times.

Passive recovery, on the other hand, is when you take a rest day. You deliberately do not engage in physical activity and let your body repair through rest, sleep, and ideally good nutrition. 

Recovery run benefits 

Adding recovery runs to your training, when needed, offers many benefits.

1. Recover faster

When you exercise at a higher intensity or perform a tough workout, your body produces metabolic waste and lactic acid. 

Low-intensity exercise increases blood flow and oxygen to the muscles. It sends nutrients and flushes out this lactic acid and other waste products to help speed up the recovery process.

You also want to ensure you’re getting enough protein after a tough workout to facilitate the recovery process. BAR+ contains 15g of protein and 45g of carbs to help repair your muscles and restock your glycogen stores.

2. Less likely to overtrain

When you’re going hard, adding a recovery run can make it less likely that you overtrain.

After a hard workout, run, or race, recovery runs can be an excellent tool to improve recovery before your next workout or run.

By running at a low intensity, you support the recovery process rather than slowing it down, like if you were to do a hard tempo run or even a slightly faster run dipping in and out of zones 2 and 3.

Knowing when to choose a rest day rather than a recovery run is also important. But more on that later.

3. Improve performance 

By running slower than usual and prioritising recovery, you can give 100% to your other, harder sessions by running slower than usual and prioritising recovery.

Becoming a better runner doesn’t mean running as hard or fast as possible all of the time.

It means listening to your body, running hard when needed, and knowing when to step off the gas and prioritise recovery, whether a recovery run or a rest day.

4. Work on your cadence, posture, and technique 

“Recovery runs give you an opportunity to check in with how you’re running, which is less easy to do when focused on pace or distance. With the usual training metrics suspended, you can tune in to how you’re moving and work on your posture, cadence, and technique,” says Grimm.

Whether training for a marathon, half marathon, or a 5k, improving your technique helps you become a better runner.

When should you do a recovery run?

How do you choose when to do a recovery run and when to take a rest day?

Amy Goblirsch, a Registered Dietitian and run coach, recommends adding a recovery run after a hard intensity run or race. “If you are feeling stiff or have sore muscles after a high-intensity run, consider a recovery run to help boost circulation and flush out metabolic waste,” she says.

If you feel sore, burnt-out, or sleep deprived, you may consider a rest day, explains Grimm. Mild soreness or residual heaviness in the legs following harder sessions is okay. But if in doubt, take a rest day and skip the recovery run.

What pace is a recovery run?

Your recovery run pace should be very easy.

If you feel like you’re running too slow, there’s a chance you’re not running slow enough. Think about that for a second — that’s how easy your recovery runs should be.

It should be easier than your easy runs, too. 

The goal is not to run fast or even somewhat fast — it’s to get the body moving to increase oxygen and nutrients to the muscles to improve recovery. 

Can you skip recovery runs?

Yes!

If you are especially sore, your legs feel heavy, or you feel generally fatigued, it may be best to skip a recovery run and opt for a rest day instead.

You can add an easy run after your rest day, or even a recovery run to further improve recovery.

There is no right or wrong answer. It’s all about listening to your body.

What should your heart rate be at for a recovery run?

Your heart rate should be anywhere from 60 to 70% of your max heart rate. This overlaps zones 1 and 2.

If you went below 60%, this would be okay as well.

Is a recovery run better than rest?

Research suggests recovery runs and other forms of low-impact activities might be effective at reducing muscle soreness and reducing inflammatory markers.

A rest day is a better option if you are very sore or fatigued.

But if you feel up to it with minimal soreness and fatigue, a recovery run may help reduce stiffness and improve overall recovery.

How many miles should a recovery run be?

Goblirsch says, “Recovery runs typically last 20-30 minutes at an easy, aerobic pace and are performed after moderate to high intensity workouts. On a recovery run, aim for a Rate of Perceived Exertion (RPE) between 1 and 2.”

It’s less about how far you run and more about how much time you spend running, which you want to keep low.

Should I do a recovery run after a long run?

If you feel okay to run but somewhat fatigued after a long run, a recovery run can help improve your recovery.

Alternatively, a rest day is a better option if your long run has left you with lots of muscle soreness and fatigue.

Listen to your body and experiment with recovery runs and rest days to see what works best for you.

Recovery run tips

Here are a few tips to help you get the most out of your recovery runs.

1. Walk if needed

When performing a recovery run, don’t be afraid to walk. Goblirsch says, “Walking during a recovery run can help slow the pace and lower the intensity. Remember, the purpose of this run isn’t to set any speed records, but rather to encourage recovery.” 

2. Dial down the intensity 

“If you feel like it’s too easy, you’re probably getting it right,” says Grimm.

She often advises her runners to leave their watch at home, or at the very least, ignore the stats (if it’s not on Strava, it never happened, right?). Focus on maintaining a really easy effort level. 

Grimm emphasises how important it is to listen to your body. She says it sounds cliche, but knowing when recovery would be better than a full rest day is a skill.

3. Run on a soft surface

While not necessary, if you can run on a soft surface, this will help reduce impact on your joints.

Running on softer surfaces like a grass field is a good option for hard sessions like intervals, too.

When you’re spending a lot of time running, the more time you can spend on softer ground, the easier it will be to protect your bones and joints and prevent unnecessary impact.

Key takeaways

• A recovery run is a very slow run, which is slower than an easy run, to help you recover from a hard training session or a tough workout

• By running slowly, you increase blood flow to damaged muscles, which can help reduce muscle damage and fatigue

• If you’re feeling tired or have heavy or very sore legs and muscles, consider a rest day instead

• Don’t be afraid to walk on a recovery run — the goal is to get moving to promote active recovery

• Choose a soft surface to run on if possible

• Your recovery run should last no longer than 20 to 30 minutes