Recovery running what is it?

Recovery Running – Running faster has be long known that it isn’t going to develop your aerobic system any quicker, more stress is placed on the muscles, bones and ligaments . Recovery running or recovery days or slow aerobic runs help increase the number of capillaries per muscle fibre. Which helps improve how efficiently your body can deliver oxygen to your working muscles and clears waste products.

recovery running

Aerobic development is the most important factor for long-term development, and will consistently help you continuously improve. With developing your aerobic condition, easy days also function as active recovery. After harder workouts muscles develop micro-tears from contractions that happens at faster speeds which in turn causes muscle soreness. These small micro tears are helped through the circulatory system which delivers nutrients and oxygen to the working muscles that need repair.

“When the recovery running or recovery days are easy, the stress and muscle damage is minimal or virtually non-existent which outweighs the damage to the muscle.”

While the body is complex machine, it responds well to training stimulus but only in parallel with rest and recovery. The body does not have an infinite ability to heal, without rest and recovery and for some this may mean a complete rest day or a very light recovery run.

Recovery Running

  • Recovery runs are typically only needed if you have more than 4 running sessions per week.
  • Recovery runs aren’t typically needed during the base phase mileage

We typically work with Mondays as a recovery run following up the long Sunday run with typically no more than 30-45mins in duration, of course this depends entirely on the athlete we are coaching.