What Are Recovery Runs?
HTML-код
- Опубликовано: 28 июл 2024
- If you spend time on Strava, follow runners on Twitter or Instagram or just have a lot of running friends, the chances are you’ll have seen talk of ‘recovery runs’. But do you really know what they are? And if you think you do, are you doing them right?
In this video we’ll cover exactly what recovery runs are, and how to make them work for you.
↓↓Do you schedule recovery runs into your training? Do you do something instead of running to recover after a hard session? Tell us in the comments below ↓↓
--------------------
CHECK OUT OUR NEW MERCH → teespring.com/en-GB/stores/th...
→ FACEBOOK - / officialrunningchannel ←
→ INSTAGRAM - / runningchannel ←
→ TWITTER - / runningchannel ←
→ STRAVA - / strava ←
Or get in touch with us by sending an email to hello@therunningchannel.com
.
.
.
Read this far? Thanks! Please like this video, Subscribe and share with your running friends. We would really appreciate it. therunningchannel.com/editori... 
Спорт
Was this helpful? What are YOUR recovery tips? 👇
You should try some fivefingers V-run... that would be great for you.
Recovery run tip - leave the gps watch / tracker indoors and just go run! I know! I struggle to do it too!
Can you do something on running with an arrhythmia? Sadly I'm struggling through this unfortunate problem...
Usually weight lifting or other activities (including walks) on non-run days.
You all probably dont give a shit but does any of you know a way to get back into an Instagram account?
I was dumb forgot my password. I love any tips you can offer me!
I use the ‘recovery run’ excuse as a way to avoid rest days.
^That's the definition of a rest day. slow run
Lol, got me thinking of the other video here, "You know you are a runner when" or "Things runners say" 😀
I do walks on my rest days. 6k total over two walks is usually what I do, it makes my legs feel so much better.
I’m in my sixties and I’m a slow runner. My recovery is a power walk. Hope it counts as recovery.
Indeed it does.
I just wanted to add that. I do 1hr walks the day after a marathon.
I am 35 and I feel that power walk after a long run helps a lot. No impact on the muscles neither on the joints but still working out both of them.
@@njsfer I think we were both born in 1984.
@@pereiraplaza222 We were! :)
“The best way to recover from running is to go on a run.”
It's just like with drinking, isn't it?
You got that right.
So counterintuitive 🤔
@Łukasz Lech lol 😆
Sound weird but right
The Kenyan recovery run pace of 11 minutes per mile is my fastest pace. :(
Comparison’s the thief of joy!! The Kenyan elites run marathons in little over 2hours!!! It doesn’t matter what your pace is at all. Just keep doing what you’re doing 🙌
Great advice 👆
Ha ha yeppers me too!
who asked you? slow ass fuck
@UCc52MIakqffclfL1ejRrxGg who asked you? Stupid as fuck
One thing is for sure, I would much rather be running in England during the Summer than Texas where our heat feels like hell on Earth. Everyday is a recovery run for me dealing with heat and humidity in Dallas where I live.
Try running when you're freezing your ballsack off or drenched in high wind
Yeah, Texas heat sucks...(fellow Texan here)
Yes Im also in Dallas and i get so out of breathe bc of the heat
Sometimes my recovery "run" is a walk, jog!
Perfect! The whole idea of recovery runs is to recover after a hard run
Dogs are very independent in this neighborhood.
Really useful, thanks for this and the great channel! :)
The only bit I don’t agree with is about not using your watch. I was doing a recovery run the other day, felt nice and easy but my watch was helpful because it told me I was running too fast. It’s also useful to have a complete record of all of the running you do or if you look back at previous training you’ve done and all of the recovery runs are missing then you don’t actually know what you did to achieve a given time in the race that you trained for.
Absolutely. What works for one may not work for another. Even wearing your watch and not paying attention to the pace at the time can work. Going by feel is key for recovery runs - as what feels easy one day can feel quite hard on a different day depending on how many miles you have in your legs / how hard your previous sessions were etc.
I never wear a watch so it may be different for me but I still say that if you go by feel, you can't go wrong.
I needed to hear this 👍🏻👍🏻 good vid
Another useful video and good advice about not taking your watch. They are great but I sometimes find myself looking at my watch more than the road ahead.
Absolutely! You don't need to be a slave to your watch on a recovery run. Just going by feel can work wonders
Favourite recovery ingredient: sleep. In addition to that, I normally follow a system of breathing deeper and longer on easy recovery runs. That helps keep the pace and exertion both in check when it is not a hard workout. Loved the video..keep up the great work
Lmfao
@@lean2281 what's so funny?
The comment about not looking at your watch is also good for all runs, I was one who used to always look at my watch, now I generally base around feel, and checking the watch every so often.
Awesome!
Future ultra marathon champion I just subscribed this is amazing info. THANK YOU
Could you do a video of general everyday nutrition for runners please..I realise this can be varied for many runners from low carb to very high carb etc..just interested to hear your thoughts. Ta
Hi Paul. Thanks for the request - we will see what we can do - definitely an interesting topic!
@@ciaranstone1336 we recently uploaded one about energy gels...
ruclips.net/video/fYDAS7WrSEc/видео.html
My fave RUclips channel. 🙌🏽
Thanks so much!
I love your channel. ❤ You guys rock!!💪
Thanks Keith! 😃
Good info I like the part about no watch. I’m going to try that, even if it’s not for everyone it goes to what you were saying, that recovery runs are really individual. 👍
Great stuff! Thanks for watching. Let us know how you get on
Any run is pushing it for me atm 😂 stuck on 2 miles at 20 minutes right now
You're still beating the billions on the couch:)
Keep it up, it's great progress!
2 miles in 20 minutes is a good time. It is much faster than standard walking pace of 3mph (so two miles in 40 minutes). Even if you are a fast walker it is still a solid run for everyone who isn't an Olympic race walker.
Thanks for this great video.
I will request to know about VO2max improvement ? How it is important for runners? How a runner can measure it ?
This was really helpful, thank you! :)
Thanks for watching! 🙌Glad it was useful
I just started running a few days ago and I am still aching after a run approx 36 + hours ago. Gonna give this recovery run a shot to see how it goes!!
That's how I felt when I started last year! I've decided running is much more fun when I'm not always trying to push pace😂
@@simbasimba4390 I'm having trouble not pushing myself. I gotta learn to slow down! Maybe my music is to aggressive?
Finally understand the recovery run. Your are explanations are so simple. Please take that as a huge compliment. Some just waffle on and I learn nothing.
Thanks.
Now gonna look and see if you have a video on a Tempo run. Haven’t quite worked out what that means.
This is great information. Thank you!
You are so welcome!
I love this channel
Saturday morning Running Channel video before Park Run. Bought some compression sleeves last week seem to be making a difference so far. Have a great weekend 👍
Have a good parkrun!
The Running Channel Completed the 100k Challenge last weekend just trying to complete the double 200k before the end of October 👊 Can email you the details
@@northernninjarunner5506 Awesome! Well done 🙌
did a 2km zone 1 recovery run first time in my life yesterday, stiffness is definitely less than usual today. Was accomplished by jogging to the climbing gym doing some climbing and then jog back again.
What conditioning do you do for your running? Bodyweight or weighted lunges and squats etc? Burpees, squat jumps, kettlebell?
Nice one. Well done. Yes, "recovery run" is more apt than "easy run" as if the previous day's run has been suitably hard ( a long run, a speed session or a race) then the following day at the slowest pace can actually be the hardest run of the week. At 70 I run every day (down from twice a day) Sunday is my longest run day still and Wednesday is 5k tempo day so Monday and (today) Thursday will be covered "easy pace" (2.5 minutes slower than 10K race pace) but will be less than comfortable. The recovery run for me provides me with info on which parts of the legs to work on with self message or icing...to allow to go again next day...a bit faster!
Excellent! Great running Terry! 🙌 Are you training for any races?
Kudos buddy. I hope I am still running at 70.
Sitting here having morning coffee thinking "Should I go for a recovery run? Do they help or hinder your muscle repair? " Up pops Running Channel video.
Very helpful...thanks
Thanks for watching! 🙌
I just done a recovery run, well sort of ha. I always go fast the last couple of km and wander why I find them so hard after a long run? Won't do it again, just enjoy taking it easy. Thanks :)
great info!
Thanks for watching!
I really like recovery runs;) I usually do a 5k the day after my interval session, so as to loosen up my stiff calves. I know, I know! I should be stretching out after an interval session, but sometimes I forget, and a recrun really does wonders. I run my recrun @ ~6:00min/km :)
This has totally thrown me lol i do 4/5miles daily 5 days p/w and ive never considered recovery running ? I just assumed my body has been hit enough with my daily runs so to run again would cause damage or completely drain me...
I don’t consider myself a runner. I’m more a calisthenics guy. But I do actually perform a couple of recovery runs on my off days during the week days (Tuesdays and Thursdays). But on Mondays, Wednesdays, and Fridays, that’s where I perform 100 deficit push-ups, 100 ring inverted rows, 100 weighted squats, and 10 rounds of jump rope (1 minute = 1 round). The three compound exercises mentioned are divided into 10 sets of 10.
Even though jump rope is my absolute favorite form of cardio due to its time efficiency and dynamic movement (which makes it WAY more fun than running), I do find running to be beneficial for the sake of active recovery. After running for about 30 minutes on the day after performing my version of the One Punch Man routine, I’m no longer feeling sore after I run on my off days. Even though to be honest, running can feel a little boring from time to time.
Thanks Anna. Once again, you have made the point clear and easy to understand for newer runners like myself. I suspect this is useful information for experienced runners too.
Glad you found it helpful, Ziggy!
Thank you for these videos - they are most helpful. I did couch to 5K at age 59 and have just done my first couple of Parkruns (30:03 !). I'm mainly enjoying finding nice places and routes to run rather than chasing times or distances. How about a video of advice for older runners because I don't want to get injured but on the other hand don't want to wrap myself in cotton wool ! Do you think trying some resistance band exercises would be a good idea to try and slow muscle decline or would that just be another thing that runs the risk of causing injury? That's another idea for a future video - resistance band exercises for runners.
That’s a brilliant time at age 59! I’m 15 and did 30:15 for my first parkrun, so doing that as your first Parkrun at 44 years older is impressive. Well done and keep running!
@@Marco-yz3hs Hi Marco Just for the sake of accuracy the time of 30:03 was for my second Parkrun - the first one was 30:31. Thank you for your encouragement !
Peter Smith Still a great time and great improvement 😀
Well done on your parkrun time. I also started running using c25k isn't it and amazing plan
I'm 17 and my 5k time is 41 minutes lol
Go for a cycle. The best recovery for the legs spin or go for cycle. Get your legs loss and not so bad on the shines and knees.
Good explanation 👍👍
Thank you 😃
Wonder if the solution of the conundrum is going for a 10 min walk
Insightful video. Are there any studies of the benefits of a rest day v.s. a recovery run after a long run. Does it matter if you are training for a marathon?
This is a great question and has given us an idea for a new video... 💭
Is it counted as a recovery a day after completing a long run ?
Thx
Good stuff! I do want to know where that dogs owner was 🤔
never would have thought of a recovery run. Thanks for sharing this. I only run x3 a week, though, 5k, 8k then a 10 to 12k. Does that mean i don't need one?
If there’s speed involved in any of those then yes, I would
Anna is Awesome 👍
Ha! Cheers!
I think it's good 💡
Is it ok to do recovery run based on HR zone 2? i mean we just run at zone 2 for recovery 🤔
I read somewhere its a good idea to have 2 or 3 different pair of running shoes and to not use the same pair twice in a row? Have you guys heard anything about this?
Yes I think it's a good idea to let your shoes dry out (sweat) after a run so have an extra pair if you're running most days.
Yes, lots of runners do do this. A couple of studies suggest that runners who train in more than one pair of shoes are less likely to pick up injuries. The idea is that more than one pair of running shoes varies the load applied to the musculoskeletal system, which means you're putting different muscles under different amounts of strain depending on the shoes you're running in.
This video on gait analysis might be useful
ruclips.net/video/gmBz3QC5JAg/видео.html
@@runningchannel Oh wow thanks! I did not know that. I've been running every run the past 4 months in the same pair of shoes. I best get on buying another pair soon!
It also lets the foam in the shoes recover it's shape. This might help your shoes last longer - or at least keep their "new shoe" bounce longer!
Not sure did it fit as recovery run? but it was 31 minutes and averaging 118 heart rate, I guess felt pretty relaxed still can't know was it just feeling :-)
If it was after a harder session and felt relaxed and you weren't pushing it then it sounds like a good recovery run
@4:48 - The dog on the sidewalk going in the opposite direction as the presenter looks to be on his own recovery run!
6.32/km @32mins suggested on my Garmin watch.
is it wrong that i do runs 4x a week and my rest is muay thai every sunday
I wish everyone that gave thumbs down was required to write a short explanation of why.
😂 if only!! Haters gonna hate 😎
The Running Channel the hate us cuz they ain’t us
@@TT-nc3qh so it's been a while, but why, w h y, are you so mad about this?
@the running channel A friend who is a serious runner is advising me to do two long runs back to back - ie evening followed by morning to get used to running on tired legs as I train for a marathon. I feel that this is counter-intuitive and I could cause an injury by not recovering in between? Need some advice
It’s an interesting approach and one we’ve heard of before, certainly, but it depends on what mileage you’re already used to and also how long the ‘long runs’ are planned to be. Realistically this is an approach usually adopted by multi-stage / ultra runners or those runners who are already used to handling a high mileage. A long run is as stressful on the body as a shorter, sharper, faster session so we’d more likely have a rest day or a recovery run the day after. Hope that helps!
@@runningchannel Thanks for such a swift reply. I think I will carry on with recovery in between - especially at my age!!
You’re welcome!
Hello! What are your thoughts on the pace.. steady and even or varied depending on feel? 🤔
Good to do recovery runs to feel as it will change from run to run 😊
@@runningchannel thanks!!
What if your non recovery run if like the average person's recovery run
I luv runnin 🏃♂️ at least 3 tmes a week
Awesome 🙌
Hair of the dog, running 🏃😉
haha - yes 😂
Sometimes I have the occasional recovery pass out and go like I'll lay down for 10 minutes next thing I know i hear the birds singing their morning song again
Recovery ones are when you meet up with your mates and see who can finish their recovery run first, yeah?
Say what you like for me the best recovery for me is total rest and at best a walk with the dogs. It's a mental rest as well.
Haha most of my runs are at the recovery run pace 11:00 to 12:00/mile. Watch out Kenyans here I come.
Does running in fatigue state really improve fitness? I always thought if we are tired just take a break.
Can i run after a bypass surgery
Hi Sunil. We'd recommend speaking to your doctor before exercising post-surgery as everyone is different
My dad:
Runs the whole way up Mount Snowdon.
The next day
My dad: Do you want to come on a recovery run?
Me: ok (thinking that it is a gentle run not too far)
Where are we going?
My dad: not far, just up Snowdon and back at a ‘gentle’ pace.
Me: Are you sure this is a recovery run or are you mad.
He ended up going to the top of the mountain 4 times in a 9 day holiday that time.
Haha!
How to fix shin pain
Thanks for watching! Have you watched our video about shin splints? ruclips.net/video/N-pmeYaUhIA/видео.html Hope this helps!
Other peoples "recovery" runs are my hard runs.
Hope your working on part 2 for running stereotypes
Ha, yes, we may be...
Instead of running i'll go for a 1 mile swim and hit the cycling exercise bike
I don't believe it Anna! You ran past a dog without stopping to make friends!
I know! I was busy 🤷🏻♀️
Hi Anna, you guys wanna send a few shirts to SA?
Hey Joe. We'll be sure to bring some over when we come visit! 🙌
@@runningchannel do you guys run two oceans or Comrades?
This episode reminded me of that moment Squidward asked “you know how being loud can make you sound smart?” And Plankton said “CORRECT”
Hair of the dog.
"Recovery run"
Kill the background music please
Kill the background music please