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Runner's Training Tips: Recovery Runs - What are they and how important are they?

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  1.  
    • CommentAuthorFree MemberB-Grrrrl
    • CommentTimeAug 8th 2007
     
    B-Grrrrl

    I'm in week 9 of a 16 week half marathon training and after my weekly long run, my training plan tells me to do a 10 minute recovery jog the next day (this increases to 20 minutes in 2 weeks time when the weekly long runs get longer)

    Is it worth getting my kit on for 10 minutes?  What will I gain from it?

    Also in the last 2 weeks of the programme I'm supposed to go out for 10 minutes the day before I do my last 2 long runs - again I ask why?

    Thanks!

    Hx

     

    • CommentAuthorFree Memberank333
    • CommentTimeAug 20th 2007
     
    ank333
    I'm training with a group that follows closely the Jeff Galloway program & in it, we have recovery walks the day after a long run in order to get rid of waste build-up (lactic acid, I think).  Perhaps your jog is for the same reason.  Our recovery walks also get longer as the runs do.  Not sure about the times you're supposed to jog the day before your runs.
  3.  
    andrewjtoland
    The idea of a recovery run is legit, with the idea that your legs will be sapped from the previous day's run. A recovery run allows you to loosen up your legs and stretch as well. For that, 10 minutes is usually all you'll need. I know there are other reasons, but that one is good enough for me.
    • CommentAuthorFree Memberjacanz
    • CommentTimeSep 22nd 2007 edited
     
    jacanz
    Again, you can just cross train if that works for you. The idea is to get the blood flow through the muscles to increase and help heal the miniscule muscle tears that occur from exercise (they are meant to that is how you get stronger!) You don't need to do a lot and you don't want to over train yourself - just enough that you are able to stretch comfortably is all you need. Swimming is great for that - no impact at all

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