Hi there, welcome back here at my trainingsblog towards the Spijkenisse Spark Marathon that I aim to race in November.
Recovery runs are the least fancy runs of a marathon training, but using them correctly will provide a lot of benefits! Strictly speaking there are two types of recovery runs:
- active recovery, basicly a low zone 2 run where you run on burning fat rather than on glycoseen. These runs provide both a little boost in your running economy / efficiency aswell as they help your body to remove the lactate acid. These runs should be a staple of your trainingsprogram. You can use them basicly as your go-to run in 95% of the time.
- pure recovery - zone 1 , runs that feel like a jog. Strictly designed as a way to increase blood circulation and remove lactate acid or check the legs on injuries. These runs don’t seem to get the shine they deserve - mostly because they don’t look that cool on strava. In a marathon training program they are too important to neglect as they don’t use any energy but set you up for the next hard run!
Because I aim to run 34-35km tomorrow and had a hard session yesterday - a zone 1 recovery run was exactly what I needed to do today.
I focussed on keeping my heartrate below 120and basicly enjoyed the views and the rain for a 50 min jog while listening to some music. Not a bad way to start the day!
Happy running!