“Recovery Runs vs. Aerobic Runs: How to Maximize Your Running Performance”
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.
“Recovery Runs vs. Aerobic Runs: How to Maximize Your Running Performance”
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.
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.
Both recovery runs and aerobic runs are essential components of a well-rounded running program. By understanding their differences and purposes, you can effectively incorporate them into your training to optimize your performance and prevent injuries.
Remember: Always listen to your body and adjust your training as needed. If you’re unsure about incorporating recovery runs or aerobic runs into your routine, consult with your running coach.
Hi, Thank you for clarifying the differences
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.
It’s great that you’re incorporating recovery runs into your training! Going slow on recovery runs is exactly what you should be doing—they’re all about active recovery and reducing fatigue. There’s no need to feel embarrassed about them! Every strong runner values recovery as part of their success, even if it doesn’t always look impressive on Strava.
You’re doing everything right by focusing on recovery and building a strong foundation. Feel free to keep recovery runs private, but don’t underestimate their value—they’re just as important as the “flashy” runs! Actually making them public, could be the encouragement that other runners need to do them too.You are a great role model.
Hi, very interesting, thank you