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It won't be the first or the last time you'll hear it, so pay attention. Although we may think that in a training process one type of session is more important than another, the truth is that all types of training have their logical meaning and their effect on maintaining or improving our performance. The truth is that, just because a series is more demanding or because a long run is more expensive to carry out, it doesn't mean that they are much more important than a low intensity run.
One of the most motivating things when we put on our running shoes and go out to train or compete is to see that we are able to lengthen our stride and run fast, to improve that time that some time ago seemed unattainable or to see how the pace on the watch is getting higher and higher. This ability to improve is one of the most visible and appreciated benefits of running, but it also carries with it an associated risk which must be taken into account very, very seriously-
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Ir al recomendadorWe have to keep in mind that we can not take all training as competitions and that, moreover, it is not the best way to improve performance. Just as we need certain demanding stimuli in the form of high intensity sessions or large volumes of training, we need to include recovery runs in our plan. And more than a necessity, it is almost an obligation, if we at least want our performance not to stagnate and to improve.
Training faster doesn't necessarily mean we will improve more, just as training more does not ensure a better performance.
You may think that running slowly is really for slow runners, but it couldn't be further from the truth. It's a vital type of training and that's why we're going to tell you about the importance of recovery runs in your training plan. Here we go!
What is considered a recovery run?
As the name suggests, a recovery run or a regenerative jog is a type or method of training that allows you to recover from hard sessions or competitions without the need to rest completely, also taking advantage of the benefits associated with low intensity.
To be able to do this, the first thing to do is to have a means to regulate the intensity. Most typically we train using the heart rate zones of your heart rate monitor, but we can also measure intensity using pace zones or the subjective perception of exertion scale (RPE or Rate of Perceived Exertion). Whatever the case, regenerative jogging involves controlling the intensity so that we do not overdo it under any circumstances.
Referring to the classic way of controlling intensity, recovery runs should be performed strictly in heart rate zone 1. If we want to use the subjective perception of effort, we should run at an intensity of 1 to 2 out of 10, no more.
When can I practice recovery runs?
As we have already mentioned, the purpose of recovery runs is to promote recovery and maximise the appearance of possible adaptations caused by the most powerful stimuli in the form of high intensity training or the various competitions in which we have been able to compete.
Although complete rest is also a very useful and necessary way to start the processes of recovery and improvement of physical condition, regenerative jogging is sometimes much more interesting because it does not "cut" physical exercise completely, allowing us to continue accumulating a certain volume of training that can be interesting for the following challenges or races in which we might participate.
Sometimes, it is more interesting to perform a recovery run than to rest completely, since the activity can help us to accelerate the regeneration of the elements and structures involved in the race.
In turn, regenerative jogs can be a great option for runners who have a higher frequency of training or who are not used to leaving many days of rest between one session and the next. Recovery runs will allow us not to lose that feeling that gives continuity in training, allowing that minimal stimulus to help regenerate our body at the cellular and muscular level. In other words, it is also important in the psychological aspect.
In general, this type of sessionis done after a competition, a high intensity series training or after those long runs for marathon, half marathon or mountain races. At the same time, they can help us not to stay at home and go out to train on those days when we have excessive fatigue, we have signs of malaise due to illness or after a demanding strength training, where muscle overload or even stiffness make an appearance.
Real slow running is also effective
At this point, you no longer have an excuse for running "all out" in all your training sessions. Knowing when to push and when to slow down is essential for improvement, since training thoughtlessly will only cause your performance to stagnate and even worsen.
Recovery runs are a great tool to keep training without slowing down the work of the recovery and regeneration mechanisms. Put them into practice after the most demanding sessions or competitions that leave you with a significant fatigue and you will see how they help you recover better, in addition to the fact that mentally it can become an interesting element to feel that the continuity or positive trend of training is not cut.
But be careful, this does not mean that we have to train all the time. Complete rest should also be part of your training plan. Knowing how to combine rest with regenerative jogging and higher intensity sessions will be the best way to improve performance, keep overtraining at bay and avoid the appearance of possible injuries.
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