Whether you're a beginner or experienced runner, you've probably already heard of tempo runs, intervals, or long runs. There's one type of run, often underestimated, that is absolutely essential for your progress and your health. It's the recovery run (or « easy run »).

If you train regularly and in a structured way, you need to correctly incorporate recovery runs. They are not an option, but a necessity.

What is a rest run?

Contrary to popular belief, recovery running isn't just «slow» running. It's running performed at a very low effort, where you should be able to hold a full conversation without becoming winded.

The main objective: active recovery

The primary goal of this session is not to improve your maximum speed or endurance. It is to

• Facilitate muscle recovery: Light exercise increases blood flow, which helps to remove the lactic acid and metabolic waste that accumulate during intense workouts.
• Strengthen the basic cardiovascular system: Running at low intensity calls on type I (slow) muscle fibres, improving your ability to use fat as fuel and building a solid aerobic base.
• Reduce physical and mental stress: These runs should be enjoyable. They allow your body and mind to relax, reducing the risk of overtraining injuries.

How often should you train?

This is where recovery runs become crucial in serious training. They serve as a bridge between your high-intensity sessions. Generally, the majority of your weekly mileage should be done at this easy pace. This is the golden rule for any runner.

💡 Pro Tip : If you're unsure about your pace, slow down! It's always better to run too slow than too fast on a recovery run. A good heart rate indicator is to stay in Zone 2.

The trap to avoid: running all your errands at the same speed

The most common mistake among runners is running their easy sessions too fast and their hard sessions not fast enough. This is called «the middle ground» (or «the gray zone»).

If you always run at a moderate pace (the grey zone):

• You don't recover enough to assimilate the benefits of your tough sessions.
• You're not putting enough strain on your system to improve speed.
• You considerably increase your risk of chronic fatigue and injury.

In summary

To progress, you need to rest well and work well. Recovery running is your most powerful tool for making your hard workouts truly effective. Slowing down is speeding up in the long run!

Have you already adopted the 80/20 rule? Share your thoughts and top tips for a perfect rest run in the comments!