Active Recovery Workouts for marathon Runners
Introduction: why do marathon runners need recovery days?
Have you ever been sore and exhausted the next day after a long run but still felt the need to continue the intensity of workouts? When training for something like a marathon it can feel tempting to want to run and workout constantly to feel as if you are making more progress. However, it's important to know that recovery is a crucial aspect of a balanced training program. Without having recovery days burnout is more likely to happen which will stunt your training progress. I bet you're wondering what you can do other than just having to take that day as a complete rest day and not feeling like you lost progress in training. The answer is active recovery workouts. What is active recovery?
Active recovery involves performing low intensity exercises or movements following a difficult workout. Different from a complete rest day, active recovery allows you to continue to move your body without the amount of intensity a usual workout would have. There are many different options for active recovery days including walking, cycling, and more. Active recovery should feel easier than a regular workout day because its purpose is to help the body revert to its stable and balanced state. While in active recovery your heart rate is in a lower zone which is usually around 30-60% of maximum heart rate. In addition, these exercises increase blood flow and circulation which allow muscles to repair themselves. Active recovery is also focused on low impact workouts that will preserve mobility. Why active recovery matters for runners
Recovery allows your body to acclimate to the intensity of your training. Without it your routine will be unsustainable. Recovery will allow you to maintain the strenuous training schedule. It's also important to know that sleep, hydration, and nutrition are all a part of recovery and are a crucial part of your training schedule. Sleep is important for prevention of injury as well as it enhances performance through muscle growth and endurance quality. Hydration is crucial to keep your blood volume stable, and regulate your temperature. Nutrition is especially important as it is the foundation for performance, recovery, and prevention of injury. It's essential to listen to your body instead of pushing through pain or severe fatigue. Recovery is not time wasted in your training, it is part of the process and is the correct way to reach your goals.
Four Active Recovery Workouts for Runners
1. Easy walking
This is a great option to get your legs and body moving without so much intensity. You could do this around campus or at a park if the weather is nice. If not, a treadmill is always an option. The key is to keep your pace relaxed and at a conversational pace without losing your breath. As well as make sure your posture is correct and relaxed to prevent any tension. Anywhere from 10 to 30 minutes is a great start for this.
2. Gentle cycling
This option is also an alternative with lower impact that involves cardio in a different way. This involves you pedaling at a comfortable pace with low resistance. It's important to make sure your effort level is no higher than a 4 out of 10. As well as making sure you can easily talk without getting out of breath. This can be done indoors on a stationary bike or outdoors depending on weather.3. Yoga
This option is great for relaxation and stretching if you don’t want to do cardio one day. The goal for this is to find comfortable poses while participating in relaxed breathing. Make sure to avoid discomfort or forcing any stretches. I will provide some examples below. 
Child’s Pose
Butterfly Pose
Downward Dog
4. Swimming
This option is good if you have access to a pool and want to try a different form of cardio. Start at an easy manageable pace and just do a few relaxed laps. Make sure to take breaths in between strokes. Ensure to not overwork yourself if you are new to swimming. I will attach some good beginner strokes. Breast stroke
Freestyle
Back stroke
How to plan an active recovery day?
The best way to plan an active recovery day is to plan it the day after you know you will have a difficult workout. Or even at the end of the week after all your training. It's important to listen to your body and not overwork yourself. For active recovery it's okay to keep the workouts short and simple as it shouldn’t be just like your hard workouts. Some days you will need to adjust your plan based on soreness, fatigue, or any unknown circumstances. However, in your everyday schedule to ensure you're on top of recovery it's important to make time for good meals, enough sleep, and hydration. An example of a recovery day can be when you have a lot of classes that day or an event. You can fit in a few minutes of a walk or stretching without having to worry about a whole workout as well as letting your body recover.
Active recovery mistakes
A big active recovery mistake is turning your recovery day into a hard workout. These days are meant to be easier and for resting. It's also important not to ignore pain as I know many runners do and then that leads to injury. It's also important not to ignore sleep and nutrition. It's easy to neglect these in college because of all the commitments but they are both crucial for recovery. It's important to note that complete rest will sometimes be needed when you are incredibly fatigued and tired.
Conclusion:
It's important to note that recovery is what completes your training and helps you reach your goals in a healthy way. Active recovery workouts are very beneficial to keep your body moving without all the intensity. It's always good to listen to your body and know when you need breaks. I encourage you for your training this week to participate in one of the more gentle exercises on your recovery day! Chroma Stride is always here to empower and support your running dreams.
