Recovery run

[rainbowdash4l]

Hi there, welcome back here at my trainingsblog towards the Spijkenisse Spark Marathon that I aim to race in November.

Recovery runs are the least fancy runs of a marathon training, but using them correctly will provide a lot of benefits! Strictly speaking there are two types of recovery runs:

• active recovery, basicly a low zone 2 run where you run on burning fat rather than on glycoseen. These runs provide both a little boost in your running economy / efficiency aswell as they help your body to remove the lactate acid. These runs should be a staple of your trainingsprogram. You can use them basicly as your go-to run in 95% of the time.
• pure recovery - zone 1 , runs that feel like a jog. Strictly designed as a way to increase blood circulation and remove lactate acid or check the legs on injuries. These runs don’t seem to get the shine they deserve - mostly because they don’t look that cool on strava. In a marathon training program they are too important to neglect as they don’t use any energy but set you up for the next hard run!

Because I aim to run 34-35km tomorrow and had a hard session yesterday - a zone 1 recovery run was exactly what I needed to do today.

I focussed on keeping my heartrate below 120and basicly enjoyed the views and the rain for a 50 min jog while listening to some music. Not a bad way to start the day!

Happy running!

Comments

[thebighigg]

Nicely done, those recovery training days are just as important as the hard training ones! Tomorrow sounds like a challenging day, but it's getting you ready to break that three hour mark. I'm sure you'll make it!

[rainbowdash4l]

Thanks my friend !DUO

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[rutablockchain]

upvote trail

[new.things]

I struggle staying in zone 2 on all the hills near me

[rainbowdash4l]

Haha I feel you!

I pick flat only until end of November. Hill training is something else! Will work on that starting December!

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[new.things]

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[rainbowdash4l]

Cheers! !DUO !PIZZA

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