Thanks for giving me permission to take a break in between hard runs! I always feel like I have to grind through the pain, but this makes so much more sense! Thanks, Jane.
I was doing a recovery run but noticed sharp pains in my feet as the miles carried on. Suddenly I thought to look down and was surprised. I had the shoes mixed up with the left shoe on my right foot and vice-versa.
I’ve seen the value in these more and more. Especially most recently. Kept my recovery runs on treadmill . Plus in Zone 1 the past couple of weeks. Feel a lot better on my long runs and in speed work
This is such an important video. I still struggle with doing my easy runs easy enough. I think this is going to be my new goal is to make sure I'm doing my easy runs easy enough. I think I'm going to do that by really working with my heart rate. I'm not even going to look at my minutes per mile screen and just keep it on heart rate.
That's what I do! If I ever see a 140 on my screen or see it inching that way, I pull it back. I can keep a pretty even 132-136 on the flats, but hills make it tough and that HR keeps you honest.
Great info. Thank you for posting. I applied your suggestion and tested. My active recovery is a 20 minute slow run of 11ish pace and soon after I use a stationary bike for 20 minutes uphill at level 4/5 out of 10. I do this 2 to 3 times a week and then a long and fast pace run once a week. During the "rest days" I strengthen the glutes, legs and muscle workout. I noticed that my ITB discomfort has decrease and knee injuries are slowing down. Oh yeah, I forgot to mention, I sing... :)
i love when creators stress that active recovery should be EASY! so many athletes (myself definitely included) think you need to go 110% every single time and that’s just so detrimental to recovery, gains, and overall fitness. thank you!
i get recovery runs, love them now. I don't get recovery run shoes! And I have 20+ running shoes but I don't use any specifically for these recovery runs. Kayano, Shift, Prism, Tempus, Guide, Hurricane (Bleh!), VaporFly, AlphaFly, Endorphin Pro.... they've all been used on recovery days at Zone 1 or low Zone 2 pace. I think the AlphaFly and Tempus are my favorite go slow shoes.
Well I went through my shoes and decided to answer my own question. Since I don't like running in my Kayano Lite V1 and Hurricane 23 for easy days, but they are stable, those can be my slow Recovery shoes and I can get my money's worth.
Great video! Would you also advise these recovery runs when being injured after a 'serious' run, or only when having done a very physically demanding run with no injury?
If you're injured you definitely want to see a PT to determine if it's something you should or shouldn't be running on. They'll give you the best protocol to follow. So to answer your question, they are meant for after a physically demanding run with no injury.
This is an awesome video - my only question is: should i do a recovery run after a hard/long run IF my knees are inflamed and hurting? Or does that start to run the risk of injury? My common sense tells me not to run, but that could be just a complete lack of knowledge on my behalf and if i could improve i want to. Thanks!
If you're experiencing that, it's probably time to see a PT as there is probably a lack of strength/imbalance going on elsewhere. Continuing to run through actual pain isn't going to help it get any better - fatigue is OK, not pain. Swimming or cycling as recovery may feel better for you.
@@runningwithjane I ran the marathon decades ago. Amazed at how much information you so graciously provide on your channel that I did not know back then. Thank you! Your information has made me more hopeful (and REALISTIC) about how to prepare for my next marathon event planned for next November. THANK YOU!
I'm only running less than 10kms a week . I feel like my recovery runs are better as a walk . I can do Parkrun which is 5km and I added a shorter run midweek but it's not feeling good. But I did only just get to the point of running the 5km non stop
I've started (for two weeks now) biking 3km to the pool and doing a gentle swim and biking back, the day after the Parkrun. I feel like that would have a similar effect to a recovery run?
Hi yes! You can definitely bike or swim for active recovery. Just doing recovery runs helps you get more time on feet because even though swimming and biking also build endurance, the best way to get better at running is by running. You could even do run/walk for recovery runs, but if walk feels best right now that works! I'd add a third run to your week if you've been add it for awhile...keep at it and your endurance and speed should increase immensely in the next few months.
Hi, can a recovery day include cycling if I had a heavy day of running or even swimming? Cycling is a good choice for me because it takes the pressure off my knees
Zone 2/aerobic cycling is excellent for recovery. But if you are approaching your training in the right way, most should be able to do a recovery run the day after a hard effort. Time on feet/running volume is a huge factor in being ready to reach your potential in long distance running.
I have been doing recovery runs, but I have been doing them 2 days after my long run. So I would long run Saturday, rest Sunday, easy run Monday, and then run hard Tue/Wed/Thur and rest Friday. Is there a reason the recovery run should be the very next day? And if so, where do I put the rest day? (I have no intent to run 6 days a week...)
Hi there! Recovery run is best the next day because that blood flow promotes healing. Walking can be good too, though. And you shouldn't be doing 3 hard runs all in a row. Wed. should definitely be a recovery run, too.
Hi! Can you explain if a tempo run is considered a hard run? I do one long run, one interval run, and one tempo run … should I do a recovery run the day after my tempo run?
Hi Mya! Yes, tempo run is a hard run. With your schedule ideally you have 3 recovery runs. Not only is this helpful from an active recovery standpoint, but also ensures you're getting enough easy volume. But if you're running only 5 days/week, make sure you do some form of active recovery day after each of those (walking or zone 1/2 swimming, cycling, etc.)
I'm presently on a 5 day run week with one off day immediately following the long run. I think it's time to add a VERY light recovery run in on those Mondays.
Hi Jeremy! Totally ok to take a day off after a race and actually preferable to not run for several days post half or full marathon. Otherwise, day after a hard effort for recovery run is ideal, but if you can't do that, going for a walk or doing some active recovery on a bike is recommended.
Jane is correct overall but 70% of your MAX effort is way too high a HR.. Doing the hard - easy routine is easy to follow but the easy day has got to be easy or you can get an injury or worse...
I didn't realize ppl stop everything after a race or hard run. I do other active recovery such as stretching/yoga, upper body lifting while stretching and super light lifting on legs at same time. And light run next day, and build up start the process all over.
Today was my recovery/easy run......but i was at peak hr like 80% of the time. I feel like easy runs are the hardest. Part of it is because I'm so slow that my easy pace is this awkward place between walking and jogging 😂😭
I know that can be tough. If your HR is that high, it's probably best that you incorporate some walk breaks. This video may help: th-cam.com/video/2g-0DSScznU/w-d-xo.html
Hi - no, jump roping is very high impact and is typically not in zone 1/2. Cycling and swimming would be much better substitutes as they are also endurance sports, but the best way to get better at running is by running.
Hey there! If you are new to running, you need to take planned walk breaks. Try 2 min running, 2 min walking or 3 min running, 1 min walking...something like that and it won't be long before you are able to run without walking.
Still zone 2 (easy/aerobic) but perhaps on the lower end. Your HR may be slightly elevated from the fatigue you're feeling from the day before, keep in mind, so don't be afraid to slow down a bit more in that case.
Hi there! I would slow down then! Incorporating walk breaks is totally ok. And if you mean you end up running too fast, I promise the more you practice the slower pace, the more your body will get used to still running efficiently this way.
Hey! I’m a new runner (started November 14th) and have never even thought about doing a recovery run until now. I run about 3.1 miles per run. (Sometimes lower maybe more depending on what i’m doing). Do you think about a 2 mile slow pace would be considered a recovery run? If I kept a slow pace i’m fairly confident i’d be able to just run for most of it without feeling really worn out and i’m always down to walk lol. I’ve had a very bad habit of just pushing myself pretty hard day after day so i’m hoping starting these recovery runs will help me improve a little more and ultimately feel better. Thanks
Definitely don't push yourself hard day after day...you will plateau in your running if you keep doing this, prob won't be able to increase mileage like you'd need to improve and very likely will get hurt. Walk/Run is great!! 2 miles of this would be great for recovery...you want to keep your HR about 75% of max or be able to comfortably have a conversation.
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Thanks for giving me permission to take a break in between hard runs! I always feel like I have to grind through the pain, but this makes so much more sense! Thanks, Jane.
100%!! I think it makes it so much easier to look forward to the hard effort days this way, too! So glad it was helpful.
I was doing a recovery run but noticed sharp pains in my feet as the miles carried on. Suddenly I thought to look down and was surprised. I had the shoes mixed up with the left shoe on my right foot and vice-versa.
Hahaha I'm so glad that's all it was!
😂😂😂
I’ve seen the value in these more and more. Especially most recently. Kept my recovery runs on treadmill . Plus in Zone 1 the past couple of weeks. Feel a lot better on my long runs and in speed work
Love doing recovery runs on the treadmill!! And that's awesome you are noticing the difference on the days where you need that extra strength!
This is such an important video. I still struggle with doing my easy runs easy enough. I think this is going to be my new goal is to make sure I'm doing my easy runs easy enough. I think I'm going to do that by really working with my heart rate. I'm not even going to look at my minutes per mile screen and just keep it on heart rate.
That's what I do! If I ever see a 140 on my screen or see it inching that way, I pull it back. I can keep a pretty even 132-136 on the flats, but hills make it tough and that HR keeps you honest.
Great info. Thank you for posting. I applied your suggestion and tested. My active recovery is a 20 minute slow run of 11ish pace and soon after I use a stationary bike for 20 minutes uphill at level 4/5 out of 10. I do this 2 to 3 times a week and then a long and fast pace run once a week. During the "rest days" I strengthen the glutes, legs and muscle workout. I noticed that my ITB discomfort has decrease and knee injuries are slowing down. Oh yeah, I forgot to mention, I sing... :)
Singing is a great way to know you're going slow enough! 3 recovery runs, 1 faster run and 1 long run (should be mostly easy) is a great blend!
i love when creators stress that active recovery should be EASY! so many athletes (myself definitely included) think you need to go 110% every single time and that’s just so detrimental to recovery, gains, and overall fitness. thank you!
Oh 100%! This is where I see so many runners getting injured, too.
i get recovery runs, love them now. I don't get recovery run shoes! And I have 20+ running shoes but I don't use any specifically for these recovery runs. Kayano, Shift, Prism, Tempus, Guide, Hurricane (Bleh!), VaporFly, AlphaFly, Endorphin Pro.... they've all been used on recovery days at Zone 1 or low Zone 2 pace. I think the AlphaFly and Tempus are my favorite go slow shoes.
Well I went through my shoes and decided to answer my own question. Since I don't like running in my Kayano Lite V1 and Hurricane 23 for easy days, but they are stable, those can be my slow Recovery shoes and I can get my money's worth.
That sounds good! I take my ultimate cushioned shoes and wear those for recovery runs! (Nike Invincibles for example)
2 mile recovery runs for me at about 11 mins per mile
Glad you have recovery runs in your training regimen!
Great video! Would you also advise these recovery runs when being injured after a 'serious' run, or only when having done a very physically demanding run with no injury?
If you're injured you definitely want to see a PT to determine if it's something you should or shouldn't be running on. They'll give you the best protocol to follow. So to answer your question, they are meant for after a physically demanding run with no injury.
This is an awesome video - my only question is: should i do a recovery run after a hard/long run IF my knees are inflamed and hurting? Or does that start to run the risk of injury? My common sense tells me not to run, but that could be just a complete lack of knowledge on my behalf and if i could improve i want to. Thanks!
If you're experiencing that, it's probably time to see a PT as there is probably a lack of strength/imbalance going on elsewhere. Continuing to run through actual pain isn't going to help it get any better - fatigue is OK, not pain. Swimming or cycling as recovery may feel better for you.
Does exercising on a rowing machine count as a recovery day?
It absolutely can if you stay in the aerobic zone. Rowing is such a great full body exercise!
@@runningwithjane I ran the marathon decades ago. Amazed at how much information you so graciously provide on your channel that I did not know back then. Thank you! Your information has made me more hopeful (and REALISTIC) about how to prepare for my next marathon event planned for next November. THANK YOU!
I'm only running less than 10kms a week . I feel like my recovery runs are better as a walk . I can do Parkrun which is 5km and I added a shorter run midweek but it's not feeling good. But I did only just get to the point of running the 5km non stop
I've started (for two weeks now) biking 3km to the pool and doing a gentle swim and biking back, the day after the Parkrun. I feel like that would have a similar effect to a recovery run?
Hi yes! You can definitely bike or swim for active recovery. Just doing recovery runs helps you get more time on feet because even though swimming and biking also build endurance, the best way to get better at running is by running. You could even do run/walk for recovery runs, but if walk feels best right now that works! I'd add a third run to your week if you've been add it for awhile...keep at it and your endurance and speed should increase immensely in the next few months.
Hi, can a recovery day include cycling if I had a heavy day of running or even swimming? Cycling is a good choice for me because it takes the pressure off my knees
Zone 2/aerobic cycling is excellent for recovery. But if you are approaching your training in the right way, most should be able to do a recovery run the day after a hard effort. Time on feet/running volume is a huge factor in being ready to reach your potential in long distance running.
I have been doing recovery runs, but I have been doing them 2 days after my long run. So I would long run Saturday, rest Sunday, easy run Monday, and then run hard Tue/Wed/Thur and rest Friday. Is there a reason the recovery run should be the very next day? And if so, where do I put the rest day? (I have no intent to run 6 days a week...)
Hi there! Recovery run is best the next day because that blood flow promotes healing. Walking can be good too, though. And you shouldn't be doing 3 hard runs all in a row. Wed. should definitely be a recovery run, too.
@@runningwithjane thank you!
What do you think about recovery walks on rest days?
I have found them to be beneficial to recovery.
Walks are almost always excellent!!
Forgot I was watching 1.25 speed, so when you jumped on the treadmill I got a bit of a shock:)
LOL!
What kind of running watch do you use, thank you.
Hi! Can you explain if a tempo run is considered a hard run? I do one long run, one interval run, and one tempo run … should I do a recovery run the day after my tempo run?
Hi Mya! Yes, tempo run is a hard run. With your schedule ideally you have 3 recovery runs. Not only is this helpful from an active recovery standpoint, but also ensures you're getting enough easy volume. But if you're running only 5 days/week, make sure you do some form of active recovery day after each of those (walking or zone 1/2 swimming, cycling, etc.)
How many miles is a recovery run?
They are short - typically 30 min - 1 hour.
I'm presently on a 5 day run week with one off day immediately following the long run. I think it's time to add a VERY light recovery run in on those Mondays.
Yes, and it can even be a run/walk!! It really helps!
Hi Jane, must recovery run be in within 24hours after a race? Can it be after 24hours which means Tuesday after a race day on Sunday?
Hi Jeremy! Totally ok to take a day off after a race and actually preferable to not run for several days post half or full marathon. Otherwise, day after a hard effort for recovery run is ideal, but if you can't do that, going for a walk or doing some active recovery on a bike is recommended.
Jane is correct overall but 70% of your MAX effort is way too high a HR.. Doing the hard - easy routine is easy to follow but the easy day has got to be easy or you can get an injury or worse...
I didn't realize ppl stop everything after a race or hard run. I do other active recovery such as stretching/yoga, upper body lifting while stretching and super light lifting on legs at same time. And light run next day, and build up start the process all over.
Light run the next day is perfect! And yes, SO many people think sitting around is the best recovery when it definitely isn't.
Today was my recovery/easy run......but i was at peak hr like 80% of the time. I feel like easy runs are the hardest. Part of it is because I'm so slow that my easy pace is this awkward place between walking and jogging 😂😭
I know that can be tough. If your HR is that high, it's probably best that you incorporate some walk breaks. This video may help: th-cam.com/video/2g-0DSScznU/w-d-xo.html
Can i do jumpe rope instead of recovery run
Hi - no, jump roping is very high impact and is typically not in zone 1/2. Cycling and swimming would be much better substitutes as they are also endurance sports, but the best way to get better at running is by running.
Why I feel not great if I run slow
Hey there! If you are new to running, you need to take planned walk breaks. Try 2 min running, 2 min walking or 3 min running, 1 min walking...something like that and it won't be long before you are able to run without walking.
We need a Singing With Jane video next
Hahaha...never say never, but...never. 😆
Is a recovery run slower than your sone 2 ?
Still zone 2 (easy/aerobic) but perhaps on the lower end. Your HR may be slightly elevated from the fatigue you're feeling from the day before, keep in mind, so don't be afraid to slow down a bit more in that case.
@@runningwithjane thank u for reply 🥳😍
Plz add english subtitle's
Hi there...they are already added...you need to click the wheel at the bottom where it says "subtitles" and turn them on.
i have the hardest time to hold my recovery pace :(
Hi there! I would slow down then! Incorporating walk breaks is totally ok. And if you mean you end up running too fast, I promise the more you practice the slower pace, the more your body will get used to still running efficiently this way.
Great info
Thanks for watching!
Hey! I’m a new runner (started November 14th) and have never even thought about doing a recovery run until now. I run about 3.1 miles per run. (Sometimes lower maybe more depending on what i’m doing). Do you think about a 2 mile slow pace would be considered a recovery run? If I kept a slow pace i’m fairly confident i’d be able to just run for most of it without feeling really worn out and i’m always down to walk lol. I’ve had a very bad habit of just pushing myself pretty hard day after day so i’m hoping starting these recovery runs will help me improve a little more and ultimately feel better. Thanks
Definitely don't push yourself hard day after day...you will plateau in your running if you keep doing this, prob won't be able to increase mileage like you'd need to improve and very likely will get hurt. Walk/Run is great!! 2 miles of this would be great for recovery...you want to keep your HR about 75% of max or be able to comfortably have a conversation.