Build resilience and smart endurance
Whether you’re training for a 50K or a 200-mile epic, when you’re building high weekly volume, it’s easy to focus on the big efforts – the long runs, back-to-backs, and hill sessions.
But one of the most underrated tools in your trail and ultra running toolkit is the recovery run.
Done right, these easy efforts can supercharge your adaptation, reduce injury risk, and make you a stronger, more consistent athlete over the long haul.
Why recovery runs matter
Recovery runs are low-intensity efforts, typically 20 to 45 minutes, ideally done within 24 hours of a long run or hard session.
Easy movement stimulates blood flow, delivering oxygen and nutrients to damaged muscle fibers, and helping remove metabolic waste, the by-products produced when your body generates energy.
Recovery runs play a key role in long-term endurance by promoting important aerobic adaptations critical for ultramarathon training:
- Stimulate mitochondrial growth the energy engines of your cells.
- Increase capillary density for better oxygen delivery to muscles.
- Improve aerobic efficiency to support sustained, long-distance efforts.
These changes enhance your ability to burn fat efficiently and maintain a strong aerobic base, which are crucial for sustaining pace and delaying fatigue in ultra running.
What makes a good recovery run?
Intensity: Super easy. Feels like you can maintain for hours. Think conversation pace or slower.
Duration: 20–45 mins. This can be 60-75 mins if you are running strong and in the build or peak phase of training.
Terrain: Favor flat, soft surfaces like trails, grass, or treadmill.
Mindset: Focus on moving, not training. These runs are for recovery, not chasing a segment. If you’re forcing it, rest might be the better option. A short, easy effort can leave you feeling more refreshed than doing nothing.
How recovery runs boost your ultramarathon training
Consistency is king. Recovery runs let you maintain volume and frequency without overloading your system and teach your body to move efficiently on tired legs, simulating the later stages of a race.
Over time, these runs contribute to:
- greater aerobic development
- better fatigue resistance
- smarter pacing habits
Quick tips and summary
Recovery runs aren’t filler sessions, they’re foundational. Think of them as active rest with purpose, allowing you to bounce back quicker and train consistently.
A recovery run:
- Speeds up recovery and clears waste.
- Keeps training consistent, key for ultra efficiency.
- Boost endurance adaptations at the cellular level.
- Trains the mind and body to run on tired legs
- Helps prevent injury by promoting joint mobility and muscular repair.
By keeping these sessions truly easy and intentional, you turn them into one of the most efficient tools to absorb training stress and build ultramarathon-ready durability.
Thank you for reading.
If you’ve ever wondered how far you can go, then take the next step in your running journey with us.
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About Dr Kaz Williams
Hi I’m Kaz, Mettle founder, Performance Psychologist, Coach and Speaker, supporting trail and ultra runners, like you, reach your goals. Based in Chamonix with strong US trail running connections, our mission is simple: to take your fitness, training and mental gave to a new level of running success.