Recovery jogging: a runner’s best friend?

As soon as they cross the finish line, or the next day on the trails, some runners continue to clock up the miles at a slow pace. It’s a light routine, but one that could make all the difference in terms of recovery and preparing the body for the next challenges. It’s up to each individual to find what works for them, or to opt for other more suitable alternatives.

Finishers of a race generally exert themselves more than usual. Their muscles have been put under considerable strain, sometimes to an extent rarely experienced during training. Their heart rate has risen very high due to the unusual effort required of the heart. Both beginners and experienced runners face the same post-race issues, wondering how to avoid muscle soreness and recover effectively from intense exercise. After running until you’re out of breath, it’s time to rest. But be careful: this doesn’t mean lounging on the couch the next day. Rest goes hand in hand with cardio. With your watch on your wrist and your BPM under control, your legs can finally relax.

| “Immediate” jogging: when recovery begins as soon as you cross the finish line

No sooner had she crossed the finish line than Loréna Méningand, the first French woman to complete the Paris Marathon in 2:36:33, was already setting off again. The runner hurried to join her teammates from Harbat Running Lab, who were still positioned at the starting line, spread out across different starting blocks. These were ideal circumstances for the On brand ambassador with the angelic smile. “I take the opportunity to do my recovery run while pacing slower runners from my club,” says the woman who systematically runs 5 to 10 km after an official race.

The same logic applies to Lilian Eudier. The marathon runner, who holds a record time of 2:20:21, never neglects his post-run jog, which he considers essential for proper recovery. In Paris, rather than taking the metro, he regularly runs home, killing two birds with one stone. It’s a habit he also practices outside the capital. Last November, in Amiens, as part of his preparation for the Valencia Marathon, he confided: “I hide my sweater in a bush and run home.” However, if this public affairs and communications officer has to choose between jogging right after the race or the next day due to lack of time, his choice is clear: “On Sunday, because it drains better and improves circulation.”

This opinion is similar to that of coach Thibault Weigel, who emphasizes the importance of “immediate” jogging, an active recovery session lasting 10 to 15 minutes at a very slow pace, within 20 minutes of finishing. “This keeps your heart rate above resting levels in order to maintain significant blood flow to the muscles used during the competition,” he explains. “The goal is to eliminate the muscle waste accumulated during exercise more quickly.”

Even when this first run is strictly focused on basic endurance (less than or equal to 65% of your maximum aerobic speed), the next day’s run still plays a significant role. However, be careful not to overdo it. Although recommended by most experienced runners, this type of jogging is not always suitable after a long-distance race or for running at a slower pace. Julien Rebeck, who has a 10K time of 28:40, often sees athletes alternating between walking and running after a short distance and very intense effort. For longer distances, however, he is more skeptical about the benefits of recovery jogging: “When you run a marathon, you mainly create micro-lesions in your muscles and joints. And you’re not going to heal them by going for a run, unless you’re an athlete who runs 200 km a week.”

| The “assimilation” run or the next day’s alternative to contact sports

Running the Monday after a race is almost routine for some. For seasoned runners like Loréna Méningand and Lilian Eudier, it’s nothing unusual. The former simply doesn’t allow herself any days off. “The day after a race, I run too. I never stop,” she says, already back on the trails of the Bois de Boulogne on Monday morning. The latter sometimes takes a more measured approach. When his legs feel heavy, he prefers a session on the home trainer or weight training rather than going out for a run. “After a race, my legs often hurt, regardless of the distance, even though I recover fairly quickly, probably thanks to the jogging I do right after the finish,” he observes.

Julien Rebeck also subscribes to this approach to adaptation: “You don’t have to run. The important thing is to keep moving.” Over the following days, he adjusts his training according to how sore he feels: “I would say that you should view the five days after a race as a period of physical and mental decompression. ” In the same vein, coach and physical trainer Thibault Weigel encourages beginner runners, or those coming off prolonged exertion, to focus more on low-impact sports such as cycling or swimming in order to limit the risk of injury.

Performing the “assimilation” jog the next day requires more time, between 30 minutes and 1 hour and 10 minutes. It is run at a slightly faster pace than the previous day, around 65 to 70% of your maximum aerobic speed. “The blood flow generated by the exercise will more effectively deliver the nutrients needed for tissue regeneration. It also helps to relax the muscles by eliminating muscle tension points,” he says. In any case, this active recovery, also known as a “cool-down session,” is much more beneficial than passive recovery, where the runner remains immobile all day.

| Recovery jogging: to be incorporated into a well-structured running routine

Beyond intense runs and training sessions, recovery jogging has its place in a runner’s weekly routine. Fitting in at least one light run between two demanding sessions is not a chore; it is one of the most effective ways to build basic endurance while preparing the body for the next workout.

This is what Julien Rebeck has noticed, for whom recovery jogging, or basic endurance training, sometimes at a slightly faster pace, “is an integral part of training.” “It’s a light load, but a load nonetheless,” he insists. For athletes like him, it’s a way to increase their weekly volume in a way he describes as “easy.” “If you add 2 km of recovery at the end of each session, by the end of the week you’ve done an extra 15 or 20 km,” explains the athlete, who is sponsored by the On brand.

Lilian Eudier also does several recovery runs per week, at a moderate heart rate (115-125 bpm) and at a pace of around 4’30/km. “It allows me to take some of the strain off my legs,” he confirms. These light runs facilitate blood circulation, improve muscle oxygenation, limit fatigue buildup, and promote aerobic development. But for them to have a real impact, they must be integrated into the training schedule in a regular and structured manner.

This small effort offers lasting benefits, ensuring greater weekly mileage. On the other hand, when fatigue becomes too great, it is sometimes better to take a complete break. As Thibault Weigel points out: “After a marathon or a long trail run (over 30 km), there has been a heavy mechanical load. The muscles, tendons, and skeletal system are severely weakened by repeated shocks.” In this case, adding additional stress no longer makes sense: walking then becomes the best option. And if active recovery is still necessary, particularly to quickly move on to another race in two or three days, low-impact alternatives such as cycling allow you to maintain effective blood flow while protecting the joints and muscles that have been used.

For many experienced runners, recovery jogging is already a well-established habit. Its benefits are widely recognized in the running world, to the point that many pay particular attention to it. Whether done “warm,” in the minutes following exercise, or “cold,” several hours or even days later, it remains a recommended tool, without ever being an end in itself, as some runners do not perceive it as beneficial to their practice. Cross-training is becoming increasingly popular in running, reminding us that recovery does not necessarily mean running. But a light jog, slipped into the week after a physically and emotionally demanding day, is often enough to soothe the mind as well as the muscles. And once you’ve done it, your energy is already restored.

Sabine LOEB
Journaliste