Hello Party people,

This week I thought I would write a brief post on recovery runs. Your general Training program will include sessions that are described as recovery runs and one of the biggest mistake runners make in their training is too run hard all the time. Many runners cannot process the importance of these runs and if they are feeling good they will push themselves. If you have ever done this then you are a ‘Bad runner’, now go sit in the corner!

These runs are not included in your schedule because we think you are weak! These test a very important part of your training – Running whilst fatigued. In fact from now on I want you to think of ‘recovery runs’ as ‘fatigue runs’. In all endurance events you will reach a point where you are running tired. Interval sessions (repeated efforts) and tempo runs are important because they teach your body to run fast when you are fresh (simulating a race). Fatigue runs teach you to keep your legs ticking over when you tired (simulating the final third of a race).

Recovery runs should be steady and at a feel good pace. You should be able to have a conversation with the person next to you. Believe it or not but Kenyans athletes are known for running the slowest recovery runs in the world. I have personally seen them literally power walk during a recovery run!

By not respecting these runs you are also taking energy needed for your faster runs/ training sessions. If you ignore the point of these runs you will eventually run your body into the ground where you will have to take an enforced recovery (which most likely won’t include ‘runs’ at all).

Here are some Footnote tips for you to consider:

• 24hour rule:

When you run within 24hours of a hard run follow it up with a recovery/ fatigue run.

• 4 or more rule:

If you are running less than 4 times a week then you may not need a recovery run unless-

1. It’s the day after a tough session/run
2. After a race
3. If you have a rest day after a hard run

• Do not pair up:

In the same way you should have two hard training days together you should generally not have two recovery days together....... Unless (see rule below)

• Listen to ‘Coach Body’

These are only tips and you should listen to your body. If you body needs a few days rest then listen to it. (it’s not as if it is doing it to spite you!)

• Even the Best need to Rest

Remember even the elite athletes require these runs so don’t think you don’t need them!

If you have any questions about your recovery runs then add a comment at the bottom. It's my Birthday Party tonight so I am going to need a very long recovery tomorrow! haha!  

Tags: recovery runs, fatigue runs, easy runs, rest runs, how to recover from a hard run

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