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)
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.
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.
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!
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.
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:
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!