I wanted to touch on this topic as I have observed many times what seems to be a misunderstanding of the purpose of a recovery run. To put it simply, I believe there are two main purposes:
1 - to aid recovery
2 - to build fitness while allowing for recovery
The first is the more obvious of the points, but I bring up the second point because a lot of people tend to misunderstand that 3-4 (or even more) recovery runs a week still account for 20-40% of your total running volume. Simply cutting these out under the assumption that you could recover just as well by some other fashion (a light spin, stretching, resting, etc.) will most likely prevent you from reaching your potential as a runner (provided that it fits your schedule/life style, etc.)
But this isn’t what I really wanted to talk about. I really want to talk about what a recovery run is not. A recovery run is not about bolstering your own ego. I have observed this at almost every level of running. Because this is the shortest workout of the week, it tends to be thought of as the easiest. Since its the easiest, its seen as something to be done at a level or two above your actual fitness level. “Well, since I’m only running 3 miles, I won’t have a problem running with those fast people.” This becomes very prevalent with high school teams where I’ve seen scores of JV runners who run with ,or even ahead of the varsity squad.
I think this also happens with adult triathletes who run by themselves. There’s no varisty team to chase down or finish in front of, but there is the stop watch. A long run at 7 minutes a mile might seem impossible, but often this same runner will think about knocking out a short run at this pace because it makes them feel fast.
I bring this up because I’ve recently talked with a handful of runners who will complain about feeling beat up from their training, but then I find out that they are doing all of their recovery runs at the fastest end of their easy pace range. Just because the pace calculator at www.mcmillanrunning.com says your recovery pace is between 8:00 and 9:30 a mile doesn’t mean that you should run at 8:00 a mile if you aren’t recovering well.
I’m not suggesting that you must run at the slower end of the range, only that when approaching each and every recovery run, you should go into it with the mindset, “I need to recover from yesterday’s run so that I can run well tomorrow.”
I’ve been following the 3-2-1 plan for a few months now. I keep those recovery runs super easy. Based on my recent 1/2 marathon time, my recovery runs should be in the 8:45 to 9:26 range using McMillian. To keep me honest I do all of these runs either wth my son who naturally runs around a 9:30-10:00 pace or with our dog who also settles in between 9:15 and 9:30 with lots of pee/poo stops. It’s been working perfectly.
Barry, a question for you. Do you feel that running really slow, maybe 1-1.5 minutes per mile slower that your comfortable pace is actually uncomfortable?
I tend to struggle with this. I have best intentions to run very slowly for a recovery run and end up deciding that the feeling of “jogging” just isn’t good for my knees, the way my feet land etc. Running slow just doesn’t feel good? Any experience/advice for this?
I ask this as someone that has greatly benefited from your wisdom… it took me from a good runner to a sub-2:50 marathoner and someone that routinely logs one of the faster AG run splits in LC triathlons.
do you really think recovery runs aid recovery? my experience suggests it’s more #2, or perhaps, I’d put it this way: “to build fitness without disrupting recovery from harder workouts.” My perspective is that an easy run doesn’t speed recovery, perhaps it loosens me up but I could do that on my bike/pool, but instead allows me to get in more miles which in the long run makes me a better, more durable runner.
Perhaps I’m splitting hairs here because I wholeheartedly agree with your practical takeaway.
Great PSA, BarryP. Thank you. You’ve must’ve seen me punching the up-arrow on the treadmill to avoid getting chicked during 6AM Sportscenter highlights . . . shameful.
I recently started incorporating recover runs while using the Pfitzinger plan and I was wondering the same thing. I feel like I get more injured running at a slower pace than in a more “comfortable” zone. I do run my “recovery” runs slower than my “marathon pace”, “lactate threshold” and so on, but how slow is too slow?
Amen number two! It doesn’t do the ego much good, but I do lots of relatively slow running and only truly uncork the legs once a week or so, and only when they feel fantastic and ready to fly. I’m a long way from elite, but I can usually get very close to a 20 minute 5k in a sprint tri, which is better than most of the field.
And BarryP, I’m formulating some questions for your run plan that’ll be posted later today or later this week; I hope you’ll have a chance to answer them.
do you really think recovery runs aid recovery? my experience suggests it’s more #2, or perhaps, I’d put it this way: “to build fitness without disrupting recovery from harder workouts.”
shrug Ive read that it does, but have no idea if what I read was correct. As much as I think its important to understand the physiology behind what we are doing, I’m generally more concerned with “do X and you wll get faster.”
I certainly feel that cool down jogs have a positive recovering effect.
I have best intentions to run very slowly for a recovery run and end up deciding that the feeling of “jogging” just isn’t good for my knees, the way my feet land etc. Running slow just doesn’t feel good? Any experience/advice for this?
This could vary from person to person I suppose, but your form shouldn’t really be changing regardless of what pace you are running, unless you’re at an all out sprint. Whether I’m racing a 5k or doing my recovery “jogs”, my foot strike is unchanged. Maybe consider getting that running form checked out?
Hmm. How can you go from RUNNING 7:00 min/mile to practically JOGGING 8:30 without changing form? I guess if I were to keep cadence equal (anything slower results in “bouncing”) then stride length would have to be shorter. To get to a short enough stride length to go that much slower, the way my foot hits the ground seems way different to me. Even if my form WAS the same for both paces, I still contend that the slower pace just doesn’t feel good.
Hmm. How can you go from RUNNING 7:00 min/mile to practically JOGGING 8:30 without changing form? I guess if I were to keep cadence equal (anything slower results in “bouncing”) then stride length would have to be shorter. To get to a short enough stride length to go that much slower, the way my foot hits the ground seems way different to me. Even if my form WAS the same for both paces, I still contend that the slower pace just doesn’t feel good.
Sure your stride changes, but the way your foot strikes should not be much different if your stride is efficient.
edit: I guess what I’m trying to say if difficult via text. But my response to the person experiencing knee pain was to point out something is not right. If you experience actual joint pain that’s something that should be checked out.
I guess if I were to keep cadence equal (anything slower results in “bouncing”) then stride length would have to be shorter.
This.
My cadence remains constant, or varies very little from pace to pace. I find this to be the most efficient (for me). I’m guessing people running slower who find it uncomfortable are reverting to more of a heel strike motion.
I understand your point. The best way I can describe with text is when I run faster, I feel “springy”, when I run slower, I feel “absorby” and “absorby” doesn’t feel good. There have been many times when out for a slow run I have not felt good, sped up a little and felt much better.
mulling it over more, perhaps there’s a little one-step back, two-steps forward at work. While there’s some “cost” for going for a recovery run, in particular, additional pounding on the legs, you get to enjoy the immediate post-run window in which lots of good stuff happens at a physiological level. shrug, is right.
Barry, a question for you. Do you feel that running really slow, maybe 1-1.5 minutes per mile slower that your comfortable pace is actually uncomfortable?
I tend to struggle with this. I have best intentions to run very slowly for a recovery run and end up deciding that the feeling of “jogging” just isn’t good for my knees, the way my feet land etc. Running slow just doesn’t feel good? Any experience/advice for this?Give it time. Ifelt the same as you, but in time, you will learn to slow down.
After many years of constant running injuries, Ive finally learnt to leave my ego at home and head out to train and not race. Made a huge difference in a very short time (as far as running injury free is concerned…results still pending!)
I don’t think he’s saying it’s an ego thing to go slower. I think he was suggesting that it actually feels uncomfortable. And, it’s true – *too *much slower than your normal pace changes your stride and can be more wearing on your legs. If my easy zone is 8:00-9:00 and I run 10:00 miles, it feels awful.
Hmm. How can you go from RUNNING 7:00 min/mile to practically JOGGING 8:30 without changing form? I guess if I were to keep cadence equal (anything slower results in “bouncing”) then stride length would have to be shorter. To get to a short enough stride length to go that much slower, the way my foot hits the ground seems way different to me. Even if my form WAS the same for both paces, I still contend that the slower pace just doesn’t feel good.
I disagree that the slower pace just doesn’t feel good.
It just means that you haven’t been going hard enough on your hard days.
When I was doing 80+ mpw on a Pfitz 75+ mpw program, the speed of my long runs was about a 7:50/mile, and my recovery runs were highly necessary - I could barely eke them out at faster than 9min/mile for most weeks since my legs were so beat down. Ran my marathons at just about 7:00flat.
I NEVER had a problem with the slow runs feeling ‘too awkward.’ I’d say that type of comment is exactly what BarryP is talking about - you’re not going hard/long enough on the days that count, and overdoing it on the easy days as a result. Pump on those long runs and interval sessions until you feel the real beatdown, and then we’re talking recovery runs done at the proper pace. If you’re blazing through your recovery runs at normal pace, it’s a sure sign you aren’t training up to your potential on the run.