When it comes to running, variety is key.
Two common terms you might hear are “recovery run” and “aerobic run.”
While they both involve running at a steady pace, there are subtle differences in their goals and intensity.
What is a Recovery Run?
A recovery run is exactly what it sounds like: a gentle, easy run designed to help your body bounce back after harder sessions.
Purpose:
* Primarily used for recovery after intense workouts or races.
* Helps reduce muscle soreness and fatigue.
* Promotes overall recovery and prevents overtraining.
Intensity:
* Very easy pace, often described as a “jog.”
* You should be able to hold a conversation comfortably.
* Aim for a perceived exertion (RPE) level of 1-3 out of 10.
Duration:
* Typically shorter than aerobic runs, lasting around 20-30 minutes.
* Can be adjusted based on individual needs and recovery status.
Benefits:
* Improves blood flow to muscles, aiding in recovery.
* Helps clear out metabolic waste products.
* Boosts mood and reduces stress.
What is an Aerobic Run?
Aerobic runs build the engine.
Purpose:
* To improve cardiovascular fitness and endurance.
* Builds stamina and increases the body’s ability to use oxygen efficiently.
Intensity:
* Moderate pace, where you can still talk but not comfortably.
* Aim for an RPE level of 4-6 out of 10.
Duration:
* Generally longer than recovery runs, lasting 30-60 minutes or more.
* Can be adjusted based on fitness level and training goals.
Benefits:
* Improves heart health and reduces the risk of heart disease.
* Increases VO2 max (maximum oxygen uptake).
* Helps burn fat and maintain a healthy weight.
Key Differences
Incorporating Both into Your Training
Recovery runs keep you moving and help you stay consistent. Aerobic runs build strength, endurance, and long‑term fitness. Together, they create a balanced training approach that supports performance and reduces injury risk.
As always, listen to your body and adjust based on how you feel. If you’re unsure how to fit these sessions into your week, your coach can help you structure things in a way that supports your goals.
Ideas…..Exploring your own doorstep: 60 min aerobic run or even a parkrun if run at the right effort level…..Recovery Runs vs. Aerobic Runs: How to Maximise Your Running Performance
3 thoughts on ““Recovery Runs vs. Aerobic Runs: How to Maximize Your Running Performance””
I like recovery runs and aim to go very slow. I don’t always make them public on strava as it feels embarrassing…
What proportion of mileage should be recovery vs aerobic? Also, is a tempo run the same as an aerobic run?
Hi Owen, thanks for commenting.
Honestly, slow recovery runs are exactly where the magic happens and there’s nothing embarrassing about them. They’re meant to feel easy, light and almost “too slow”, because that’s how your body actually recovers. Most runners would benefit from going slower, not faster.
In terms of mileage, a good guideline is:
60–80% aerobic running (your steady, easy‑to‑moderate effort)
10–20% recovery running (very easy, short, gentle)
The rest made up of your quality sessions (tempo, intervals, hills)
This shifts slightly depending on your experience, weekly volume and goals, but that balance works well for most runners.
And no, a tempo run isn’t the same as an aerobic run.
Aerobic = steady, controlled, comfortable effort
Tempo = comfortably hard, sustained effort (usually around threshold)
Both are useful, but they serve very different purposes.
You’re doing the right thing by keeping recovery genuinely easy, that’s what allows the harder sessions to actually work.
Hi, very interesting, thank you