The Difference Between Recovery and Easy Runs

Welcome back to another edition of The Running Week. I'm Matteo, and today I’m diving into a topic that's essential for all of us: the difference between recovery runs and easy runs!

In today’s edition:

1. Recovery Runs vs. Easy Runs Explained

2. Sub 1.17h challenge update

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Recovery Runs vs. Easy Runs: What's the Difference?

You might hear a lot about making sure your recovery runs and easy runs are slow enough to let your body recover properly.

Both types of runs serve to freshen up your body, allowing you to hit those interval sessions and long runs hard and strong.

That's where you make the most progress toward your goals, thanks to super compensation.

But what exactly sets these two runs apart?

Recovery Runs: The Day-After

A recovery run usually happens the day after a tough session, like a long run or intervals. For me, it goes like this:

• Post-Long Run: I do an recovery run the day after an interval session (usually Wednesday), and on Thursday, I do a easy run.

• Routine: I start with a 200/300m walk, checking in on my body. How do my calves, glutes, hamstrings, joints, and ligaments feel? Any tight areas? Anything needing a stretch?

• Pace: I run as slowly as possible, ensuring everything is functioning correctly. This is crucial because interval sessions and long runs, while beneficial, also carry a high injury risk if not balanced properly.

The goal of a recovery run is to feel just as fresh as after an interval session, without pushing too hard.

Easy Runs: A Step Up

Easy runs come when your body is a bit fresher:

• Post-Recovery: After a recovery run, your body should feel a bit fresher, ready for an easy run;

• Routine: I still do my body checks to ensure everything is in order. It's about staying injury-free and healthy so you can keep progressing with your training;

• Pace: The easy run is slightly faster than a recovery run but still in zone one, aimed at preparing your body for the next intense session or long run.

By the end of an easy run, I want to feel ready for either fast running (intervals) or far running (long runs).

The Training Week Breakdown

Here’s a typical week for me:

• Monday: Tempo run

• Tuesday: Easy run

• Wednesday: Interval session

• Thursday: Recovery run

• Friday: Easy run

• Saturday: Recovery run

• Sunday: Long run

After an easy run, I might do 5 × 100m strides, assessing whether I can run far or fast the next day. It's crucial to remember that running improvement is a long game.

Here’s a past issue about how to run strides.

If your body doesn’t feel ready, don’t be afraid to push an interval or long run back a day!

Balancing Act

Understanding your body and knowing when to back off is key. If an easy run feels too hard, adjust your schedule. This might mean:

• Pushing Back: If your body isn't ready, pushing an interval or long run by one day isn't a big deal.

• Discipline: Especially on weekends, get your long run done early. If pushed to Monday, tackle it before work.

Final Thoughts

Knowing when to push and when to rest is crucial. It takes discipline and getting in tune with your body.

But it's worth it when you finish your training cycle strong and injury-free, ready to achieve a personal best.

Good luck out there! Keep running smart, and remember: recovery and easy runs are your friends.

Until next week, Matteo!

Trivia Question: What physiological benefit is primarily targeted by incorporating interval training into a running regimen?

Find the answer at the end of this email.

Sub 1.17h challenge update

• Total training time: 00:00:00

Time for the weekly update on my Sub 1:17 Challenge.

Unfortunately, as you know, I've been dealing with shin splints from April 27th, but finally I've got some good news to share. This week, I flew to Italy to visit my family, rest and took the opportunity to see another specialist.

The great news is that my recovery is going well.

The specialist thinks I might be able to start running again in just two weeks. I can’t wait to get back on track and share every step of the journey with you all.

Thanks for all your support ❤️

Just for Laughs 😂

View more memes and running related images on TheRunningWeek’s official Facebook page!

Trivia Answer: Improving cardiovascular endurance and VO2 max.

Here you can read a past issue about the VO2 Max.

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From your running friend that's it for today! I hope you enjoyed it!

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