When your legs still feel a bit cooked from yesterday’s intervals, and your calves are still tight, the last thing you want to do is put in effort into today’s run. Even if the motivation is there, it’s time to take it easy.
And not just easy like an easy run, we’re talking full recovery mode running. Another run won’t hurt, but going too fast will.
This is exactly where recovery runs come in. The most laid-back of all runs, designed intentionally to feel slow. But they’re one of the most misunderstood tools in running. They’re often rushed, too fast, or confused with easy runs, and ironically end up being blamed as the run that made you feel worse, not better.
If you’ve landed here looking to optimise your recovery, there's a good chance you've already heard of a recovery run. Although knowing they exist and knowing how to actually do one properly are two very different things.
If you have already tried recovering running before, you might have caught yourself thinking:
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“Why do my recovery runs feel harder than my easy runs?”
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“Am I running too slow?”
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“Why is my heart rate high even when I’m shuffling?”
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“Is this even doing anything?”
Well, hang around and stay put; this short read will give you the answers you’re looking for, because many people are asking the same thing.
We’re going to clear it up. Pace, effort, heart rate, duration, and most importantly, what a recovery run is actually for.
What Is A Recovery Run?
A recovery run is a form of active recovery. It’s a very low-intensity run, usually done within the 24 hours following intense training, for instance, a tempo block in your half-marathon plan.
Recovery runs should typically be in Zone 1 (50-60% of max heart rate) or the very low end of Zone 2 (around 60-70% of max HR). These low heart rate zones are ideal for active recovery, as they keep things light yet still aerobic. Your RPE (Rate of Perceived Exertion) should be around 4, and it should feel like you can sustain the run for a long time.
It’s intended to help promote recovery so that you can perform more intense training in the following days. Think of it as a bridge between harder sessions. Recovery runs keep your body moving, your stride familiar, and your aerobic system gently switched on, without adding meaningful stress.
Recovery runs are a clever way to get in extra running without causing any further fatigue and, as the name suggests, facilitate recovery rather than hinder it.
At its core, a recovery run is about:
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Circulation, increasing blood flow to tired muscles to support repair.
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Neuromuscular rhythm, keeping your running pattern smooth, efficient, and consistent.
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Mental reset, especially for runners who rely on movement to decompress.
From a physiological point of view, recovery runs:
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Increase oxygen-rich blood flow, helping deliver nutrients and clear metabolic by-products. Good circulation contributes to sustained energy levels, faster recovery, and reduced fatigue.
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Maintain aerobic signalling pathways (your brain knows you’re exercising) without taxing the nervous system.
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Sit well below the lactate threshold, teaching your muscles to effectively clear lactic acid, which enhances your ability to use lactate as a fuel source in higher-intensity runs.
This is why recovery runs live below easy runs on the intensity scale. They are deliberately conservative. And there are plenty of benefits to slowing your pace right down to a shuffle. Let’s get into the details:
What Are The Benefits Of A Recovery Run?
We touched on some of them above, but recovery runs actually have many more benefits, if they’re done correctly. Here are some that you should know:
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They promote recovery (6): Recovery runs may promote recovery by increasing oxygen-rich blood flow to the muscles used during running, potentially delivering nutrients and removing metabolites from the muscles.
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Improve running economy (4): Running economy is defined as the steady consumption of oxygen for running at a given submaximal speed (1). If you do this frequently enough, your utilisation of energy during running from carbohydrate and fat will become more efficient. In return, this can improve your running economy. Running can also improve the storage and utilisation of elastic energy in the Achilles tendon (2), making every step a little bit bouncier. This means that each step you take when running requires less effort – this can also contribute to improving your running economy.
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Manage your overall training load whilst getting extra miles in: Recovery runs help with managing overall training load and organising runs by their intensity and duration (6). High-intensity runs are going to be more taxing on the cardiovascular and musculoskeletal system. Recovery runs can help keep the miles high whilst reducing the number of high-intensity miles you run.
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Improve your pacing whilst focusing on technique and rhythm: Managing your running distance and intensity can help reduce the likelihood of injuries such as ‘runner's knee’ or shin splints. Part of managing training load is organising runs so the overall miles you run reduce closer to a race day or event.
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Plus, the best way to become better at running is… to run.
If you’re a gym-goer who gravitates more towards a chest pump versus the treadmill, a recovery run can be a great way to add some cardio into your routine... and:
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It may help with recovery between gym-based workouts.
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The low intensity means it’s not mental warfare for us cardio dodgers.
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This means a high chance of continuing to do cardio consistently.
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It’s a weight-bearing activity, so you'll still benefit from muscle gains.
Recovery Run vs Easy Run: What’s the Difference?
Easy runs:
Recovery runs:
The trap many runners fall into? Creeping into the grey zone. Many runners find it difficult to teeter in that middle ground where the run isn’t really hard enough to count as a workout. But it’s also not easy enough to support recovery, and it somehow ends up feeling worse than both.
Social threads are packed with runners admitting their recovery runs slowly turn into “steady” runs because the pace feels awkwardly slow. Ego steps in. Music gets louder. Pace creeps up. Recovery disappears.
If your recovery run feels too slow, that’s usually a sign you’re doing it right.
Speaking of which…
How Should a Recovery Run Feel (And How Slow Is Slow Enough)?
What a recovery run should feel like
How slow is slow enough?
How to tell if you’re running too fast
How Long Should A Recovery Run Be?
For most runners, recovery runs land between 20 and 45 minutes, but there’s no single correct duration. The right length, however, does usually depend on a few key factors:
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How do you feel on the day? Sore legs, poor sleep, lingering soreness, or high life stress are all signs to keep it short and genuinely easy.
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What are your fitness levels like? Newer runners and those returning from a hard block usually recover faster with shorter outings, while experienced runners can tolerate a little more volume.
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What are your run distance or weekly miles goals? A 30-minute recovery run means something very different to someone running 25 miles a week versus 60+.
So, before you lace up your running shoes, here are a few pointers on how long your recovery run should be:
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Shorter is often better after intense sessions like intervals, tempo runs, or long runs. A 20 to 30 minute shuffle increases blood flow, supports muscle repair, and reduces stiffness without adding to your fatigue.
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Longer recovery runs (closer to 40-45 minutes) tend to suit high-volume runners with a deep aerobic base, where the body is already well adapted to frequent, low-intensity running.
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Even 20 minutes counts, especially during busy weeks, heavy training blocks, or periods of poor sleep or high stress. It’s better to show up than not to run at all.
Recovery isn’t about clocking in the miles. It’s about showing up fresh for what matters next.
When Should You Do A Recovery Run?
Generally, the optimal window for recovery runs is ‘within 24-hours’ following your intense run.
However, let’s say a 26-year-old, Dash, is preparing for a half-marathon. Dash currently runs three times per week. He runs at 7 am before starting his 9-5 job, and wants to start adding in some recovery runs to his training.
Logistically, it’s doubtful that Dash could do a recovery run on his lunch break, and it's also unlikely that Dash would feel up to a recovery run on his lunch break at 12 pm, just four hours after his morning run.
Therefore, it may be best to leave it until 7 pm, or the following day at 7 am. It’s all about strategic placement, and when it comes to recovery runs, they’re the most useful:
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The day after intervals, tempo runs, or long runs, when your body is still processing stress.
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During high-stress training weeks, to keep consistency without overload.
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Between strength or hybrid training sessions, where complete rest might leave you stiff.
It’s important to be mindful that you’re in no rush to complete a recovery run; they are not mandatory, but they are valuable. Finding the appropriate time within your training schedule that allows you to fit in recovery runs is the key.
Can Recovery Runs Actually Make You Faster?
Not directly, and that’s the misunderstanding a lot of runners have.
Recovery runs don’t build speed. They simply create the conditions that allow speed to improve.
Research consistently shows that endurance performance improves when the majority of training stays truly low intensity. Seiler’s work on polarized training highlights that runners who keep around 80% of their training easy tend to see better long-term gains [8].
When you keep recovery miles slow and low stress, your hard sessions remain truly hard and effective. If you run too “moderately” all the time, you accumulate fatigue that blunts adaptation because the body never gets a true rest or a true stimulus. This phenomenon, where too much mid-intensity training produces fatigue without big gains, is one of the main reasons polarized training works well for endurance performance.
Then there's the way actually moving during rest periods makes you feel. Active recovery has been found to improve perceived recovery more effectively than complete rest, and doing so while staying below lactate threshold supports aerobic adaptations with minimal stress [9].
So the magic isn’t in the recovery run itself. It’s in what it protects: consistency, quality sessions, and injury resilience.
Why the Treadmill Works So Well for Recovery Runs
The treadmill gets an unfair reputation, but workouts on the belt can be ideal for recovery days.
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Softer surface, meaning less impact on tired joints and connective tissue.
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No wind or terrain, so there’s less hidden stress creeping in.
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Fixed pace, which removes the temptation to surge when you feel good.
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Psychological safety, knowing you can stop instantly if your legs aren’t feeling it.
That said, outdoor recovery runs have their place, too. Fresh air, changing scenery, and natural rhythm can make the run feel more restorative. Choose what helps you relax, not what boosts your stats.
Tips For Getting Your Recovery Run Right
Approaching your recovery run the right way could be the difference between improving recovery or prolonging it... Here are some key tips to consider:
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Stick to a flat surface.
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Wear soft terrain or well-cushioned shoes.
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Stay in low-intensity zones - Zone 1/2 (50-70% of max heart rate).
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Keep your RPE around 3-4 (7).
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Track your heart rate (if possible).
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Remember the Talk Test (3).
And of course, some comfortable running clothes.
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Final Thoughts
Recovery runs are about slowing down and creating space for your body to adapt. When you slow down on purpose, you improve circulation, support muscle repair, and give your nervous system a break without stopping movement altogether.
If your recovery runs feel almost too easy, you’re probably doing them right. Over time, that restraint pays off. You’ll feel fresher for hard sessions, more consistent week to week, and less likely to stall or burn out, which matters when you’re training for an event or race.
So now you’ve learnt what a recovery run really is, the benefits, and how long they should be, it’s time to put these tips into practice. Ready for your next recovery run?
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References
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Barnes, K.R. and Kilding, A.E., 2015. Running economy: measurement, norms, and determining factors. Sports medicine-open, 1 (1), pp.1-15.
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Cavagna, G.A. and Kaneko, M., 1977. Mechanical work and efficiency in level walking and running. The Journal of physiology, 268 (2), pp.467-481.
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Foster, C., Barroso, R., Bok, D., Boullosa, D., Casado, A., Cortis, C., de Koning, J.J., Fusco, A. and Haugen, T., 2022. Simple Approach to Defining Training Intensity in Endurance Runners. International Journal of Sports Physiology and Performance, 1 (aop), pp.1-4.
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Jones, A.M., 2006. The physiology of the world record holder for the women's marathon. International Journal of Sports Science & Coaching, 1 (2), pp.101-116.
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Kenneally, M., Casado, A. and Santos-Concejero, J., 2018. The effect of periodization and training intensity distribution on middle-and long-distance running performance: a systematic review. International Journal of Sports Physiology and Performance, 13 (9), pp.1114-1121.
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Tjelta, L.I., 2016. The training of international level distance runners. International Journal of Sports Science & Coaching, 11 (1), pp.122-134.
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Williams, N., 2017. The Borg rating of perceived exertion (RPE) scale. Occupational medicine, 67 (5), pp.404-405.
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Foster C., Casado A., Esteve-Lanao J., Haugen T., Seiler S. Polarized Training Is Optimal for Endurance Athletes. Med Sci Sports Exerc. 2022 Jun;54(6):1028-1031. PMID: 35136001. doi:10.1249/MSS.0000000000002871.
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Wiewelhove T., Schneider C., Schmidt A., Döweling A., Meyer T., Kellmann M., Pfeiffer M., Ferrauti A. Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation. Front Physiol. 2018;9:415. PMID: 29720949. doi:10.3389/fphys.2018.00415.
