Man if I could be half the runner you are I’d feel great about it. Seriously impressive man. My first child is kicking my butt right now, so you’re crushing life getting all this done with 3!
I'm using my pace ranges to illustrate how I personally do this based on my current fitness, but anyone can use this in their training regardless of pace or level. As I mention in the video, recovery pace is typically 60 to 90+ seconds per mile slower than marathon pace - or keeping it as relaxed as possible while still maintaining normal mechanics
Great topic! Recovery runs are something new runners could have a very hard time doing, but it’s aspirational. It’s skill that can be practiced and perfected with patience. Running gains go parabolic once recovery running is in your quiver.
I'm a new runner and I've been learning a lot thanks to your long form style of vlogging, you seem so down to earth and approachable. I've been having some left calf pain after a 7km easy-paced run on the 1080V12s, do you think a more stable shoe like the Cloudmonster 2 could alleviate it? I'm 5'10 74 kilos with a lean build. I would like to use it as my workhorse shoes since I work as a doctor. Thanks bro!
In the last training cycle, I did recovery runs the day after long runs, 8-10 miles with target in zone 1. Maybe too easy. Shoes? Whatever I felt like. Noosa 15, Novablast 4, even my Superblast 1 with > 500 miles.
Great explanation of recovery runs! I notice when I do a Sunday recovery run after a Saturday long run, I feel and run better on Monday. I’m training at much lower paces and mileage than you for my first marathon in a two and a half weeks, but recovery runs have helped me increase volume and improve the quality of my harder sessions.
Yowana, your videos are perfect and a great part of my day! Question: I thought you loved the Saucony Hurricane 24 but I never hear it mentioned particularly for easy / recovery runs. Ditto On’s Eclipse. Are they out of the rotation?
Helpful thoughts. I'm trying to work my way back doing 6 miles on most running days at whatever pace feels sustainable and hoping that the pace increases organically. Also, trying to focus on those external factors, like sleep and stress.
walking might be underrted in the running community. Not only newer runners can benefit from walking. I walk around a third of my total weekly distance, the majority outside, some on my walking pad at the window of the living room, and it helps me to keep going........ the last clip of the video gave me a big chuckle. Sooner or later we have to accept that there are shoes we just cannot like despite trying over and over.........
Yes. I started doing more walks when COVID started. At first, my focused pace was 16-17 min per mile, but with regular walking it got to around 15. On rest days, at least do a 2 mile walk.
Loving this training-focused content! I’ll be sure to apply this advice as I aim to go from 4:45:00 this fall to hopefully 4:15:00 I can also relate to what you said about it being nice to be able to pull for a variety of paces once the fitness reaches a decent point. That’s why in certain ways running is hard to get into. But once you can hit a “recovery run,” the reward is fantastic.
Lastly when you start doing this expect to throw up and eventually you will not have that reaction. I never bend over after the run, I stand straight and walk it off.
I keep hearing about how people don’t want to run on carbon fiber plates all the time. I don’t understand why. Might be my inexperience, but my preferred running shoe right now is NB SuperComp trainer v2 over my NB more V4. Regardless of how slow I’m going. V4 is comfy slow but so is my SC trainer.
This might be a stupid question, but in a given week of your training, when are your “everyday runs” and when are your “recovery runs”? In other words, could you tease out the difference between these two kinds of running?
Great question! My general approach is to run in different types of shoes throughout the week, training cycle and years. Switching between different platforms with different drops, softness/firmess and rigidity/flexibility is the best way we can use shoes to prevent injury. So as long as I'm switching it up and occasionally running in a more flexible, lower stack shoe like the Hyperion 2 or Altra, I have no problem running recovery in a shoe like the skyward x
It been 3 week ago I hit 60 miles fucked up my knee still in pain drop to 30 miles then drop to 18 and now I’m at like 18 miles a week I can’t take the pain wen I run more than 2 miles it get hard I have to walk and stretch a bit but shit won’t go away but he sed to keep grinding keep pushing shit I’m have to push throw this then shit 😂
I thought in a previous video prior to your last marathon, you said you didn't like doing marathons and that now you would just to hobby jogging and maybe local events? Did I miss something?
Okay now your training for a 2.30 marathon, and I would suggest to you to review the Morton Mile documentary. On that note let me give you this observation. You are never going to be satisfied until you push your body to the maximum limit. Over 60 years I have trained basically like the Morton Mile documentary, and what I have found out is the body's ability to adapt is different than how you train. Having less than the previous day's run effort, for example taking recovery days sets your body up for failure. Your body doesn't know what you want, then how can it adapt? Simplicity in training is the answer. If you read the documentation concerning HGH all the products say simply 1 to 3 reps if lifting workout and or high energy running burst etc. HGH is directly tied to intensity effort. Training causes inflammation and forces the body to deal with the stress of expecting the next training session will even be harder. Your training method confuses the body, it doesn't know to repair or look forward to an easy run. Your taking 2 steps forward and then one backward. Progress takes years not months.
@@supwell Ok, what I meant to ask was. How much effort/time in a workout will inform me that I should do a recovery run in the next workout. Surely not after a 5km?
I train by running hills only, as fast as I can for 3/4 mile then do pull ups, pushups and hanging leg raises to failure after every 3/4 mile. When I can't run anymore I walk to the top of the hill and run my last quarter mile as fast as I can going down hill all the way. I do this everyday and I finish it off by forcing my body to run as fast as possible. I do not suffer from injuries or soreness. Self talk is very important chastising myself for not doing more, which lets the body know its got less than 23 hours to the next torture session.
Recovery runs are my least favorite part of training right now. I honestly feel more comfortable just cruising at my long run speed than trying to slow it down, so most of my recovery runs end up being too fast. But if I run an actual recovery pace I feel sluggish, and like I need to force myself to get back up to regular speed on my next run. I'm just starting to get up to the 20-30km range for my long runs, so I don't want to increase my normal pace yet until I get acclimated, especially to the 30km range. Kind of lost as to how to manage it.
If you're able to hit your structured workouts in the desired pace range, I wouldn't worry about slowing down your recovery runs too much. The main reason to slow down is to not overly stress the body and wear ourselves out before the next tough run. But if you're feeling fresh and able to run faster, there's no need to hold back
Im doing marathon training - 3 runs per week Mondays - 5-8k easy with 20s strides x 4 < is this a recovery after the long run Wednesday - speed work or tempo run 8-10k with varied paces - easy / MP / tempo / easy Saturday - long run with paces as well There are weeks with a Thursday easy run 5k - is this considered the recovery run?
I was in Washington DC in 1978 during the 200th birthday of the Marine Corps. During morning formation the Major asked for volunteers for the Marathon. I was running 18 to 22 miles a day and 4.2 miles extra didn't seem to be a big deal so I volunteered. I ran over 22 miles and then was stopped because the Marine Officer thought it would be better if a civilian won the Marathon. Talk about pissed, but I had not trained at all except my daily routine etc. Think about this, during WW2 do you think the soldiers trained for 100 mile march with backpacks when they were ordered to force march over 140 miles? Did they say hey I pulled a hamstring or Sarg I twisted my ankle? Absolutely not and boot camp was much shorter than today, so they didn't have time to be in peek form or condition. This high intensity no schedule days off training has paid off. I am entering my 70th year on this earth and I look like I am 45. That is not my real picture. I do not schedule days off, but like you know life makes you take breaks whether needed or not. Deep down you won't be satisfied till you push yourself to the limit. I know because I am like that. If you don't do it now you'll never know what you are capable of. You are a family man make every workout an adaption workout! Get it over with, don't live with what if?
You should do it regardless of how many likes, rejection isn’t the end of the world. It’s a learning experience, the embarrassment won’t last a life time. If they say no it’s because it wasn’t meant to be.
I disagree with a lot of your philosophy on everyday runs. To me the more polarized the better. You still crush massive workouts which at the end of the day combined the mileage is what forces the most adaptations. I think a lot of people miss that part and let pride get in the way during their easy runs. They don't come into hard workouts fresh enough and are unable to hit and sustain paces.
Yeah you're spot on that hitting those big workouts is most important for me. Everything else is just bonus - it also depends the season of training I'm in. If I'm smashing huge tempos my recovery is likely going to be closer to 8 minutes per mile. But for my everyday runs I generally try to keep the pace consistent throughout a training cycle and also not have every run that's not a workout turn into a recovery run (I talked a little about this in the video but for me I separate everyday runs/base building runs vs recovery runs)
@@supwell Thanks for the response. You are more experienced than me and can't argue with your results 💯. I've always been in the camp of not worrying about easy pace but instead running off feel or HR to build endurance by time on feet. Overtime the pace will increase as you naturally get more efficient. You don't worry about form breakdown as you incorporate strides at the end to improve mechanics. You also limit stress on the body which will reduce injury as you safely build mileage. I can't argue with your mileage though, that's what I'm inspiring to get to and I have a long way to go to build to that. I think the concepts are the same just subtle differences in philosophies. Who knows, maybe my thought process will change as I start my next block. Keep making videos on training, I'm definitely interested in learning from the best of the best.
Man if I could be half the runner you are I’d feel great about it. Seriously impressive man. My first child is kicking my butt right now, so you’re crushing life getting all this done with 3!
Yeah it is crazy im happy to even get a 20 mile week with 2 kids under 2 years old😂
Treadmill next to the crib!
I also do my recovery runs at 7:30 pace. Per kilometer.
yeah this seems to be aimed at some pretty advanced runners :)
I'm using my pace ranges to illustrate how I personally do this based on my current fitness, but anyone can use this in their training regardless of pace or level. As I mention in the video, recovery pace is typically 60 to 90+ seconds per mile slower than marathon pace - or keeping it as relaxed as possible while still maintaining normal mechanics
did my first run today 1hr session. first 5mins running, last 55mins walking 💀
You gotta start somewhere keep going
Great topic! Recovery runs are something new runners could have a very hard time doing, but it’s aspirational. It’s skill that can be practiced and perfected with patience. Running gains go parabolic once recovery running is in your quiver.
I’m really liking these videos about the types of runs! Very informative
Thank you!
I love the Skyward X, but the MagMax feels easier at faster paces for me. They’re my top 2 training shoes of the year
Great Shoe (Skyward X)... Awesome Video..!
I'm a new runner and I've been learning a lot thanks to your long form style of vlogging, you seem so down to earth and approachable. I've been having some left calf pain after a 7km easy-paced run on the 1080V12s, do you think a more stable shoe like the Cloudmonster 2 could alleviate it? I'm 5'10 74 kilos with a lean build. I would like to use it as my workhorse shoes since I work as a doctor. Thanks bro!
I just picked up Skyward in the hot 90s colorway. Looking forward to relaaaaxing in them.
In the last training cycle, I did recovery runs the day after long runs, 8-10 miles with target in zone 1. Maybe too easy.
Shoes? Whatever I felt like. Noosa 15, Novablast 4, even my Superblast 1 with > 500 miles.
Awesome vid bro. Skyward x is awesome.......slow medium fast ......going for 5k parkrun pb......Skyward x does it all!
Out here uppin’ his content game
Great explanation of recovery runs! I notice when I do a Sunday recovery run after a Saturday long run, I feel and run better on Monday. I’m training at much lower paces and mileage than you for my first marathon in a two and a half weeks, but recovery runs have helped me increase volume and improve the quality of my harder sessions.
Thank you and glad to hear you've gotten some of those same benefits! Good luck on the marathon 💪🏽💪🏽💪🏽
Yowana, your videos are perfect and a great part of my day! Question: I thought you loved the Saucony Hurricane 24 but I never hear it mentioned particularly for easy / recovery runs. Ditto On’s Eclipse. Are they out of the rotation?
Helpful thoughts. I'm trying to work my way back doing 6 miles on most running days at whatever pace feels sustainable and hoping that the pace increases organically. Also, trying to focus on those external factors, like sleep and stress.
Yeah was thinking about your comments on that one. Really stuck with me - those external factors are way more important than our recovery pace
@@supwell I have a long history of ignoring the early warning signs of overdoing it. :)
Big dogs gotta eat!!!!!!!
Lemonade Sunlight Hoka Skyward X is the most rad-life 🍋
Those are the ones I have too
Gonna wear my invincible run 3s for Halloween gonna be trick or treating in comfort!
That's it ! i'm ordering the hat and long sleeve now .
480 miles ? On my rebel v4 is this too much miles they still got rubber but my knee shoot maybe new shoes ?
walking might be underrted in the running community. Not only newer runners can benefit from walking. I walk around a third of my total weekly distance, the majority outside, some on my walking pad at the window of the living room, and it helps me to keep going........
the last clip of the video gave me a big chuckle. Sooner or later we have to accept that there are shoes we just cannot like despite trying over and over.........
Yes. I started doing more walks when COVID started. At first, my focused pace was 16-17 min per mile, but with regular walking it got to around 15. On rest days, at least do a 2 mile walk.
Loving this training-focused content! I’ll be sure to apply this advice as I aim to go from 4:45:00 this fall to hopefully 4:15:00
I can also relate to what you said about it being nice to be able to pull for a variety of paces once the fitness reaches a decent point. That’s why in certain ways running is hard to get into. But once you can hit a “recovery run,” the reward is fantastic.
Lastly when you start doing this expect to throw up and eventually you will not have that reaction. I never bend over after the run, I stand straight and walk it off.
I keep hearing about how people don’t want to run on carbon fiber plates all the time. I don’t understand why. Might be my inexperience, but my preferred running shoe right now is NB SuperComp trainer v2 over my NB more V4. Regardless of how slow I’m going. V4 is comfy slow but so is my SC trainer.
This might be a stupid question, but in a given week of your training, when are your “everyday runs” and when are your “recovery runs”? In other words, could you tease out the difference between these two kinds of running?
Do you think running recovery runs in a carbon plate shoe is ok in the long run?
Great question! My general approach is to run in different types of shoes throughout the week, training cycle and years. Switching between different platforms with different drops, softness/firmess and rigidity/flexibility is the best way we can use shoes to prevent injury. So as long as I'm switching it up and occasionally running in a more flexible, lower stack shoe like the Hyperion 2 or Altra, I have no problem running recovery in a shoe like the skyward x
zoom fly 6 review pls 🙏
It been 3 week ago I hit 60 miles fucked up my knee still in pain drop to 30 miles then drop to 18 and now I’m at like 18 miles a week I can’t take the pain wen I run more than 2 miles it get hard I have to walk and stretch a bit but shit won’t go away but he sed to keep grinding keep pushing shit I’m have to push throw this then shit 😂
I hope this helps, maybe just food for thought?
BRICKSQUADDDDD
Ohhh shit not the echo shorts from 06 xxl tall t pro club dam
My coach is all about easy runs, but I honestly have seen the most growth from raising mileage while going zone 2
What' really constitutes the difference between easy and zone 2? For me, if I'm going any slower than zone 2, I'm practically walking. I'm slow AF.
Wait until you start doing long tempo runs....
@kevin for me recovery runs is zone 2
Garmin labels zones 1-5 "warm up", "easy", "aerobic", "threshold", "maximum"
@@PatrickStar_24 I have and they suck, 8 mile progs are one of my favorite workouts
I'd love to buy your hat from here in the uk... but shipping's a little too high (20 dollars). will keep an eye on it!
Hawks and chickens a bad combo.
That’s all I’m able to run now is the 4 miles slow ass shit dam
I thought in a previous video prior to your last marathon, you said you didn't like doing marathons and that now you would just to hobby jogging and maybe local events? Did I miss something?
Okay now your training for a 2.30 marathon, and I would suggest to you to review the Morton Mile documentary. On that note let me give you this observation. You are never going to be satisfied until you push your body to the maximum limit. Over 60 years I have trained basically like the Morton Mile documentary, and what I have found out is the body's ability to adapt is different than how you train. Having less than the previous day's run effort, for example taking recovery days sets your body up for failure. Your body doesn't know what you want, then how can it adapt? Simplicity in training is the answer. If you read the documentation concerning HGH all the products say simply 1 to 3 reps if lifting workout and or high energy running burst etc. HGH is directly tied to intensity effort. Training causes inflammation and forces the body to deal with the stress of expecting the next training session will even be harder. Your training method confuses the body, it doesn't know to repair or look forward to an easy run. Your taking 2 steps forward and then one backward. Progress takes years not months.
how long should a run be to dedserve a recovery run?
I shoot for 25 to 30 minutes minimum - that's the least amount of time that still feels worth the effort it takes to change clothes, shower etc.
@@supwell Ok, what I meant to ask was. How much effort/time in a workout will inform me that I should do a recovery run in the next workout. Surely not after a 5km?
Dam it I’m late
I pasted your trasncript into chatpt to summarize it
No brown bears around there in Canada ? - guy from Australia
I train by running hills only, as fast as I can for 3/4 mile then do pull ups, pushups and hanging leg raises to failure after every 3/4 mile. When I can't run anymore I walk to the top of the hill and run my last quarter mile as fast as I can going down hill all the way. I do this everyday and I finish it off by forcing my body to run as fast as possible. I do not suffer from injuries or soreness. Self talk is very important chastising myself for not doing more, which lets the body know its got less than 23 hours to the next torture session.
👍🏻
Second! 🔥
Recovery runs are my least favorite part of training right now. I honestly feel more comfortable just cruising at my long run speed than trying to slow it down, so most of my recovery runs end up being too fast. But if I run an actual recovery pace I feel sluggish, and like I need to force myself to get back up to regular speed on my next run. I'm just starting to get up to the 20-30km range for my long runs, so I don't want to increase my normal pace yet until I get acclimated, especially to the 30km range. Kind of lost as to how to manage it.
If you're able to hit your structured workouts in the desired pace range, I wouldn't worry about slowing down your recovery runs too much. The main reason to slow down is to not overly stress the body and wear ourselves out before the next tough run. But if you're feeling fresh and able to run faster, there's no need to hold back
Im doing marathon training - 3 runs per week
Mondays - 5-8k easy with 20s strides x 4 < is this a recovery after the long run
Wednesday - speed work or tempo run 8-10k with varied paces - easy / MP / tempo / easy
Saturday - long run with paces as well
There are weeks with a Thursday easy run 5k - is this considered the recovery run?
I was in Washington DC in 1978 during the 200th birthday of the Marine Corps. During morning formation the Major asked for volunteers for the Marathon. I was running 18 to 22 miles a day and 4.2 miles extra didn't seem to be a big deal so I volunteered. I ran over 22 miles and then was stopped because the Marine Officer thought it would be better if a civilian won the Marathon. Talk about pissed, but I had not trained at all except my daily routine etc. Think about this, during WW2 do you think the soldiers trained for 100 mile march with backpacks when they were ordered to force march over 140 miles? Did they say hey I pulled a hamstring or Sarg I twisted my ankle? Absolutely not and boot camp was much shorter than today, so they didn't have time to be in peek form or condition. This high intensity no schedule days off training has paid off. I am entering my 70th year on this earth and I look like I am 45. That is not my real picture. I do not schedule days off, but like you know life makes you take breaks whether needed or not. Deep down you won't be satisfied till you push yourself to the limit. I know because I am like that. If you don't do it now you'll never know what you are capable of. You are a family man make every workout an adaption workout! Get it over with, don't live with what if?
dude :)
500 likes and I’ll ask out my crush
You should do it regardless of how many likes, rejection isn’t the end of the world. It’s a learning experience, the embarrassment won’t last a life time.
If they say no it’s because it wasn’t meant to be.
Why wouldn't you? What's the downside?
Just do it anyway. Unless she’s your sister or something
Go run after you get rejected 😂
Jk… run regardless 😝
I disagree with a lot of your philosophy on everyday runs. To me the more polarized the better. You still crush massive workouts which at the end of the day combined the mileage is what forces the most adaptations. I think a lot of people miss that part and let pride get in the way during their easy runs. They don't come into hard workouts fresh enough and are unable to hit and sustain paces.
Yeah you're spot on that hitting those big workouts is most important for me. Everything else is just bonus - it also depends the season of training I'm in. If I'm smashing huge tempos my recovery is likely going to be closer to 8 minutes per mile. But for my everyday runs I generally try to keep the pace consistent throughout a training cycle and also not have every run that's not a workout turn into a recovery run (I talked a little about this in the video but for me I separate everyday runs/base building runs vs recovery runs)
@@supwell Thanks for the response. You are more experienced than me and can't argue with your results 💯. I've always been in the camp of not worrying about easy pace but instead running off feel or HR to build endurance by time on feet. Overtime the pace will increase as you naturally get more efficient. You don't worry about form breakdown as you incorporate strides at the end to improve mechanics. You also limit stress on the body which will reduce injury as you safely build mileage. I can't argue with your mileage though, that's what I'm inspiring to get to and I have a long way to go to build to that. I think the concepts are the same just subtle differences in philosophies. Who knows, maybe my thought process will change as I start my next block. Keep making videos on training, I'm definitely interested in learning from the best of the best.