Purpose of recovery runs

1) You "flush" out your muscles by pumping blood through them. Easy runs help get rid of lactic acid, lossen stiff legs, etc.

2) They build volume into your overall program which helps boost and maintain cardiovascular fitness.

3) They help boost metabolism and cut excess fat.

4) Not all easy days are the same. Some are really easy recover runs, while a lot will be easy, but at a decent effort. For example, a 16:00 5k person might do a recovery run a day after hard intervals at 7:00-8:00/mile pace if they are really hammered. However, most easy runs will likely average in the 6:00-6:45/mile pace if they aren't total recovery runs.

Someone else can probably explain this better. The point is, most days you are probably better off running something rather than nothing.

Not so sure. The claim and belief is that you can recover faster with a short easy jog, than by doing nothing at all.The purpose is not to gain fitness. You gain fitness by being prepared to give your best for the next workout.Just the same, even an easy jog gets the heartrate up, and stimulates muscles, providing much more stimulus than remaining sedentary, to which your body will still adapt, without a high cost.However, there are approaches, like the FIRST training, which do not include recovery runs: 3 workout days, 2 cross training days, and 2 rest days.

Nurse Duckett wrote:

Lots of people have told me that your hards days should be hard and your easy ones easy. If this is the case then, why even bother running on your easy days? If the main purpose is for recovery, surely you would recover better by not running at all and stretching etc? Likewise, how do you gain any fitness if you're running so easy that it's basically jogging?

This is probably a stupid question but no-one has been able to give me an answer that makes any sense.

Jerkstore wrote:

Easy runs help get rid of lactic acid, lossen stiff legs, etc.

The funny thing about that comment is that built up lactic acid is removed from your legs within half an hour from the workout. People thing when they are sore the next day it's lactic acid. It's not.

Big Man wrote:

Jerkstore wrote:

Easy runs help get rid of lactic acid, lossen stiff legs, etc.

The funny thing about that comment is that built up lactic acid is removed from your legs within half an hour from the workout. People thing when they are sore the next day it's lactic acid. It's not.

I stand corrected. However, I do think the increased blood flow to muscles aids in recovery.

"....I do think the increased blood flow to muscles aids in recovery."

As do I

Correct me if I am wrong, but a recovery run would still increase aerobic efficiency (Building Mitochondria, Cardiac Output, etc)?

If you cut your recovery runs for years, you are cutting 100's of hours of aerobic training.

exactly right

there really arent any shortcuts

Nurse Duckett wrote:

Lots of people have told me that your hards days should be hard and your easy ones easy. If this is the case then, why even bother running on your easy days? If the main purpose is for recovery, surely you would recover better by not running at all and stretching etc? Likewise, how do you gain any fitness if you're running so easy that it's basically jogging?

This is probably a stupid question but no-one has been able to give me an answer that makes any sense.

Recovery runs train your aerobic system while still allowing your body to recovery. You understand that running easily DOES produce useful adaptations in your body, right?

Sure you can take the day off. You'll recovery allright. But you will have missed an opportunity to get in some aerobic training.

(Er... "recover", not "recovery". Did that twice. My hands just want to type that 'y')

Recovery runs??!! What nonsense is this?!! We hammer it very day. Why even go out there if you aren't giving it your all? You want to run fast- then you run fast in practice!

Another theory is that slow, easy running will train your neuro-muscular system. While running hard/racing your brain is receiving/sending so many signals it can become disorienting. While running slow your brain can develop a laser like focus which will help you in racing.

This is similar to guys who do Tai Chi. They practice the form VERY slow, as if they are moving in slow motion. They become so well trained in the movements that if they are attacked it is second nature to defend themselves.

This approach can be applied to easy running days/recovery days.

So along with all the benefits already mentioned think of easy days as training your BRAIN!

Nurse Duckett wrote:

Lots of people have told me that your hards days should be hard and your easy ones easy. If this is the case then, why even bother running on your easy days? If the main purpose is for recovery, surely you would recover better by not running at all and stretching etc? Likewise, how do you gain any fitness if you're running so easy that it's basically jogging?

This is probably a stupid question but no-one has been able to give me an answer that makes any sense.

In my experience you get a boost in feeling better around 30-45 min. And from this article, HGH levels are highest @ about 40-60 min. It is similar to when you start your run and feel like crap and then you warmup and feel a whole lot better. Something is going on- probably more than has been studied. Many pros have their recovery run in this time range although the miles they run will be more than us average joes. Same thing when doing a weight session, you feel better after you get into the session. It's got to be a hormone release.

I was skeptical, but since I've been adding an easy 35- 45 min run a few times a week, I feel better and I am feeling a little boost in fitness levels too. You can get more miles with less stress than a single longer run too, similar to doing intervals.

http://www.scienceofrunning.com/2009/10/is-9mi-once-better-than-45mi-twice

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recovery runs are a waste of time

No. If the run is slow enough, there will not be an aerobic stress.

So make it fast enough to give you an aerobic stimulus

You're still training. You're just training easily. When someone like Shorter was doing a couple "10s" on the day after a hard interval session he was getting fitter than if he didn't run.