A recovery run: it sounds great. You lace up your shoes to… recover? But does that actually make sense? Even the slowest jog still puts stress on your body. Every step impacts your muscles, tendons, and joints. Isn’t a recovery run, then, just a contradiction in terms, as I sometimes write in my training descriptions?
What is recovery, really?
Recovery means replenishing energy stores, repairing muscle damage, and calming your nervous system. Together, these processes lead to what we call supercompensation: coming back stronger than you were before the workout. This happens best when you rest — sleeping, eating well, and doing nothing. No run can beat that.
Running is always stress
Whether you’re doing intervals or an easy jog, running is, more than most endurance sports, a mechanical load. Each stride requires effort from your muscles and sends an impact through your tendons and joints. Even a so-called recovery run still creates damage that your body needs time to repair.
Why do runners still choose recovery runs?
Still, many runners swear by them. And for good reason:
Improved circulation: gentle running boosts blood flow and may help clear metabolic byproducts.
Reduced stiffness: a short, easy run can leave your legs feeling less heavy and tight.
Routine and rhythm: light movement keeps you in your running rhythm without adding a heavy training stimulus.
Who actually benefits from a recovery run?
For experienced runners, a short, slow run in Zone 1 can support recovery. The keyword here is “support,” because real muscle recovery and supercompensation happen outside of training. For beginners or injury-prone runners, a recovery run can backfire: the extra impact may cause more harm than good. That’s why we’ve lowered the priority of recovery runs in our training plans — and made them shorter than they used to be.
Conclusion
So, does a recovery run really exist? Strictly speaking, no. Recovery comes from rest, sleep, and nutrition. But a very easy run can support recovery — if you’re trained enough, keep it short, slow, and pressure-free. In the end, true recovery gains are found outside of running, not in it.
