I’m excited to share this great post with you from one of my favorite running bloggers, Miss Zippy. Her blog has a wealth of running info, and often sparks some great discussions. I mentioned recovery runs in my injury prevention tips, and Amanda expands on how to do them well.
Hi everyone—I’m Amanda from the MissZippy blog and I’m really excited to be posting over here on Laura’s blog. She asked if I could “loan” an old post I did on recovery runs to her and I’m happy to share it with you all. I hope it can help you along the way with your running!
When I first started running, I’d always end my week with my long run, then take the next day off. This worked fine, but a few years back I started experimenting with a shorter, very easy run the day after my long runs. This has been routine ever since because I find I get much more out of it than pure rest.
Making a run into a good recovery run, however, takes some trial and error. Here are my suggestions for getting the most out of this run:
▪ Do it the day after a hard workout (either a long run or speed work)
▪ Pick an easy route, nothing too hilly, if possible
▪ Make it short–no more than about six or seven miles
▪ Do it alone so that you don’t get lured into running faster than you should
▪ Unless–you run with someone who is a slower runner than you (this can be a great opportunity to run with someone with whom you might not otherwise train)
▪ Leave the Garmin at home. Tune into your body instead
▪ Take this time to focus on form and landing quietly
Recovery runs are sometimes my favorite runs. Who doesn’t love an easy carefree run? But after, my legs always feel “cleared out” and ready to move on to harder training again. If you don’t’ have recovery runs in your routine, give one a try and see if it doesn’t make a difference in your overall running.
Do you incorporate recovery runs into your routine?