{"id":536,"date":"2013-04-21T06:42:38","date_gmt":"2013-04-21T06:42:38","guid":{"rendered":"http:\/\/sbrsport.wordpress.com\/?p=536"},"modified":"2019-10-11T13:39:04","modified_gmt":"2019-10-11T13:39:04","slug":"recovery-runs-learning-the-lingo","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=536","title":{"rendered":"Recovery Runs \u2013 Learning the Lingo."},"content":{"rendered":"<p>You have just started running and you are now getting to know some runners. It won\u2019t take<a href=\"https:\/\/i0.wp.com\/sbrsport.co.zawp-content\/uploads\/2013\/04\/recovery-run-rest.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"537\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=537\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-rest.png?fit=519%2C421&amp;ssl=1\" data-orig-size=\"519,421\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"recovery run rest\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-rest.png?fit=519%2C421&amp;ssl=1\" class=\"alignright size-medium wp-image-537\" src=\"https:\/\/i0.wp.com\/sbrsport.co.zawp-content\/uploads\/2013\/04\/recovery-run-rest.png?resize=300%2C243&#038;ssl=1\" alt=\"recovery run rest\" width=\"300\" height=\"243\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-rest.png?w=519&amp;ssl=1 519w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-rest.png?resize=300%2C243&amp;ssl=1 300w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> long before some runner tells you that they did a recovery run during the week. If you are too scared to ask just what they are on about, fear not. You are about to become a \u2018recovery run\u2019 expert.<\/p>\n<p>What is a recovery run?<\/p>\n<p>A recovery run is a slow run of shorter distance than normal. It has both physical and psychological benefits.<\/p>\n<p>What it is not.<\/p>\n<p>It is not used to flush out waste products out of the body. Lactic acid levels return to normal within an hour of even hard training sessions.<\/p>\n<p>There is no evidence that a recovery run promotes muscle tissue repair.<\/p>\n<p>There is also no evidence that a recovery run helps promote glycogen replenishment.<\/p>\n<p>What is the benefit of a recovery run?<\/p>\n<p>Recovery runs increase fitness. It is believed that they might increase fitness as much as faster runs do. The reason for this is that they force you to run in a pre-fatigued state. Fitness increases when you exercise beyond your initial fatigue point. Your key workouts will ensure that you take your body beyond its fatigue moment. When you go for a recovery run after these workouts, you run carrying the fatigue of the previous run and thus boost fitness, even though running at a slower speed and shorter distance than normal.<a href=\"https:\/\/i0.wp.com\/sbrsport.co.zawp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"538\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=538\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?fit=400%2C319&amp;ssl=1\" data-orig-size=\"400,319\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"recovery run shadow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?fit=400%2C319&amp;ssl=1\" class=\"alignright size-medium wp-image-538\" src=\"https:\/\/i0.wp.com\/sbrsport.co.zawp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?resize=300%2C239&#038;ssl=1\" alt=\"recovery run shadow\" width=\"300\" height=\"239\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2013\/04\/recovery-run-shadow.jpg?resize=300%2C239&amp;ssl=1 300w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>It is critical to vary your training. Simply sticking to hard runs in between key runs will have the effect of breaking your body down.<\/p>\n<p>Rest is critical to getting fitter. You will not lose any fitness by having easy days scheduled into your program.<\/p>\n<p>In summary<\/p>\n<ul>\n<li>If you run within 24 hours of a key run, you should usually put in a recovery run.<\/li>\n<li>A key run is a run designed to stretch you physically. These include hill repeats, intervals, races and threshold runs.<\/li>\n<li>Recovery runs are only necessary if you run four times a week or more. Click <a href=\"https:\/\/sbrsport.co.za\/2018\/12\/08\/sbr-sport-individualised-coaching-details-2019\/\">here<\/a> to read more about our approach to coaching athletes.<\/li>\n<li>There is no purpose for recovery runs during the build-up phase of training as your build-up runs will be below threshold.<\/li>\n<li>You recovery run should be at a comfortable speed and distance.<\/li>\n<li>Your recovery run should not be detrimental to your performance during your next key run.<\/li>\n<\/ul>\n<p>A recovery run is therefore beneficial physically in that it increases fitness levels. It also beneficial in that it gives you a break from the stress that a harder run brings about.<\/p>\n<p>Regards,<\/p>\n<p>Mike Roscoe.<br \/>\n<a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"979\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=979\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?fit=198%2C225&amp;ssl=1\" data-orig-size=\"198,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Mike&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1403985785&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Mike Roscoe\" data-image-description=\"&lt;p&gt;Kinesiologist, owner of SBR Sport. &lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?fit=198%2C225&amp;ssl=1\" class=\" wp-image-979 alignnone\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?resize=148%2C168&#038;ssl=1\" alt=\"Mike Roscoe\" width=\"148\" height=\"168\" \/><\/a><\/p>\n<p>Kinesiologist.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You have just started running and you are now getting to know some runners. It won\u2019t take long before some<\/p>\n","protected":false},"author":1,"featured_media":537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1675,141725486],"tags":[163593353,1466478,15314,34909620],"class_list":["post-536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-trigger-points-massage","tag-hill-repeats-intervals","tag-recovery-run","tag-rest","tag-running-2"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"You have just started running and you are now getting to know some runners. 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