Recovery Runs after a Big Race

Greetings, everyone! This is Tim, from Chia Charge. I'm sure you've heard the phrase, "Many runners run their easy runs too hard and their hard runs too easy."

Reflecting on this old but gold piece of wisdom  I thought I would refresh my knowledge on how  to look after matters following a big event (prior to what seems like an annual outing at the Lakeland 50 this year)

Striking the Right Balance

It's all too tempting for us to fall into a routine, running all our weekly sessions at a similar pace. But to truly evolve, we must incorporate 1-2 quality sessions per week. These intense workouts need to be complemented by easy or recovery runs to allow our bodies to heal and gear up for the tougher workouts.

Podcast Insights

I recently found myself engrossed in Episode 18 of the Run to the Hills podcast. It featured a fantastic Q&A segment where listeners asked questions about training and coaching, answered expertly by Dave Toth from Love to Run Coaching, and the co-host, Edwina Sutton.

The Role of Technology in Training

Dave, with his 40 years of running experience, brought up an interesting observation. He pointed out that it's usually the recovery and aerobic base runs that prove most challenging for athletes. He humorously shared how men's group runs often turn into unintended races, completely defeating the purpose of a recovery run!

To tackle this issue, Dave relies on technology to ensure his athletes are doing recovery runs at a pace that aligns with their goals. Be it on even or uneven terrain, by monitoring pace or heart rate, technology acts as a disciplined coach. A decade ago, Dave got a heart rate monitor and was astonished to discover that he had been running his recovery runs too fast for a whopping 30 years!

Gratitude for Dave Toth's Insights

A huge shout-out to Dave for this invaluable advice. If you want to delve deeper into his insights and hear responses to other engaging coaching questions, I highly recommend Episode 18 of Run to the Hills.

Pearls of Wisdom from Matt Fitzgerald

Another great resource is an article by Matt Fitzgerald on Active.com, titled "A Fresh Perspective on Recovery Runs." He shares some wonderful advice on recovery runs, and with their kind permission, I've summarized his key points:

Making Recovery Runs Work for You

• Typically, any run within 24 hours of a demanding workout should be a recovery run.
• Recovery runs are most beneficial for those running four or more times per week.
• If you're running three times a week, each should be a key workout, followed by a day of rest.
• For those running four times a week, the fourth run should be a recovery run if it follows a key workout and not a rest day.
• For five runs a week, at least one should be a recovery run.
• If you're running six or more times a week, make at least two of those runs recovery runs.
• Typically, there's no need for two easy runs between hard ones, nor is it advised to have two consecutive hard runs within 24 hours.
• Once you incorporate high-intensity workouts and lengthy runs, balance these with recovery runs in roughly a 1:1 ratio.
• The appropriate duration and pace of recovery runs depend on your personal goals and shouldn't negatively impact your performance in your next key workout.
• Don't hesitate to slow down during recovery runs. Even slow running can improve your running efficiency without jeopardizing your next key workout.

Remember, each runner is unique. Listening to your body and experimenting to find the recovery run formula that works best for you is key.

Until we meet again, run hard, recover smart, and stay energized with Chia Charge!