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| At the 1-mile turn-around. Totally rocking my pink compression socks. |
When you run 14 miles, does it make a lot of sense to get up and go for a run the next day?
I have no idea, but it’s working for me, so I’m sticking with it. Last year, I remember reading about bloggers doing recovery runs the day after a long run. “That’s nuts,” I thought, and promptly organized myself into the non-recovery run camp (there is one, you know).
But this year I am paying more attention to my body and the day after a long run, my legs are practically screaming at me to put on my shoes and hit the road. I only need a few miles and, afterward, my legs feel so much better.
Monday, I wanted to get my recovery run done early so I would have time to do a little writing work during T Junior’s nap. Since it was not frigid outside or raining, I rolled the BOB into the minivan and we drove down to nearby Gene Coulon Park along Lake Washington. There’s a big play area for kids and lots of ducks for feeding.
I’m not a huge fan of running with the jogging stroller, but it’s okay when I’m not really trying to stick to time or worrying about miles, etc. Just out for a run. With my buddy. And a view.
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| Lake Washington |
(The clouds parted a little later and we even got some sunshine.) Seaplanes criss-crossed overhead as we trotted along back toward the park. And as we went went over this bumpy bridge, T Junior yelled, “Hold on to yer butts!” (Good job, Mr. T.)
Back at the park and before playtime, we fed the ducks who begged for bread crumbs like dogs. Seriously. They come right up to you and will catch their treat if you toss it to them!
Later, as I stood and watched T Junior play on the slides, I noticed a pain below my outer right ankle, between the ankle and the sole. It’s a weird one I’ve never felt before. Like it needs to be cracked. I’m hoping it’s simply sore from Sunday and that it will go away. My legs felt awesome, though. Thanks to the little 2.5-mile run.
So, do you believe in recovery runs? How do you determine recovery mileage?
20 comments
Recovery runs are usually just nice and slow and no set distance in mind.
It's too bad you don't live nearby. We could have some pretty kick-ass run/playdates. The girls love feeding ducks but I don't get out there that often.Anyway, I'm probably in the non-recovery run camp. I just like to give my legs a rest after running long distances. Sunday I ran 18 miles and I just don't think my legs would have been up for even 3 or 4. I mean, I can see the benefit – if you don't go running the day after a long run, then your legs are still probably going to be tight when you do get out there and run, so a recovery run could help speed up the process – but it just doesn't feel right. My legs tell me rest and I oblige. Who knows, though. I mean it seems Camp Recovery is more populated than Camp Non-Recovery.
I was just thinking about this…. I would say no I don't do recovery runs as of right now, but yesterday was my rest day after my long run, I did jog down to the mailbox and it felt so good on my legs. I may try it for a few weeks, just a short run, maybe with the little one in the stroller even.
Since I am still new at this – I adon't do recovery runs yet. Usually my knee is still aching the say after so i give it an extra day of rest. We are always looking for Jogging stroller friendly locations – I will have to check out this location.
I love recovery runs. And since I switched my long runs to Sundays, they happen a lot more than in the past. I “try” to run at the high end of my “easy” range and no more than half the distance of my long run.
Loverecoveryruns.I keep them under 8.
Does a recovery spin class count? I'm not doing a recovery run, since I still think I'm following the RLRF program for this training cycle. But I run long on Sunday and spin Monday morning.T Junior is the best!
I usually take the day after a long run, mostly because my schedule works better that way. If I end up doing my long run on Satruday, however, I always put in a recovery run on Sunday.I also believe in recovery runs between hard workout days… if I'm running 5-6 days a week, recovery runs are essential for maintaining fresh legs!
I usually do yoga the day after a long run for recovery. However, I would not be closed to a recovery run. I can see where an easy 2 miles would feel good. Usually family obligations on Sunday make it hard for me to sneak out again. When it gets nicer out though, I hope to pack the girls into the double jogger for a quick run like you did.
I've always done recovery runs… usually a nice slow steady no brainer, and I also use the no more than half the distance of my long run.I too blame all of the kids inappropriate (but oh so cute) phrases on the hubby… it comes especially handy when they hit school!
I have one rest day before my long run and two rest days after my long run. Of course, “rest days” are biking, stretch, and/or strength training. I find that I run better two days after my long run when I do rest. I recover faster too.
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I love recovery runs and I find that the stiffness and soreness disappears after a few easy miles. My long runs are on Sundays and I always do 3 easy miles on mondays
I do not do recovery runs. I am following the FIRST training plans and each of the three runs is specific. The plans rely on cross training. For me a good hard spinning class, indoor cycling, ourdoor cycling or swimming feels awesome on my muscles without putting any strain on my running muscles. I am alrady starting to see my pace incerease and quite dramatically. It is about time! 🙂
So interesting. Thanks everyone for your feedback! Looks like a “recovery workout” may be just as good as a “recovery run.”
Gorgeous pictures! It's usually a power walk with the little girl in the stroller so we can talk… and talk, and talk… whew! She loves to talk! If I tried to run and talk at her pace, I'd be more winded than if I was actually training. It's enough to work any soreness out and keeps that non-running day tightness from settling in, which makes the next training day slow going to start.
My second half marathon training plans had recovery runs the day after the long runs. (Previously, my post-long run day had been a rest day.) I really enjoyed them and so I've stuck with the recovery run since then. I remember coming home after one of my first recovery runs and telling my husband how shocked I was that running made my tired legs feel so much better.
My recovery runs are 2-3 miles…of jogging really slow or sometimes walking.LOVE the pics!! It is so beautiful!!! That little man of yours is hilarious!! I love hearing the things he says, it always cracks me up!!!!Hope the ankle pain goes away. It's probably nothing, hopefully!P.S. my word verification is offensive—-“spermi” Seriously. Can't believe I have to go type that now….
i definitely believe in recovery runs.. usually just 3 miles. my legs are begging to be stretched out with a nice easy run the day after a long run… i always feel better for it!
A recovery workout after a long or hard run is a *must*. Here is what Pete Pfitzinger has to say about recovery.