The #1 Recovery Hack for Runners | Strength Running

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Runners are always searching for more recovery. In this video, coach Jason Fitzgerald shares the top recovery strategy for runners that you may not be thinking about.
It impacts how you structure your week of running, how many workouts you do, and how you plan an entire season.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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[@takeiteasy1471]

Absolutely Correct, you are so precise

[@jotaylor1684]

It's kinda obvious when you think that 'recovery' involves 'healing' which involves cells growing. For e.g skin cells are the fastest to heal/grow in your body I believe, and a paper cut takes 2 weeks to completely heal. Which is food for thought.... So totally agree, recovery time can't be ignored.

[@StrengthRunning]

Exactly. Most recovery strategies attempt to speed up the time it takes to heal and return to some kind of baseline. But time wins, every time!

[@azertyqwerty4869]

Hi Jason I made real progress since started sandwiching my runs like you adviced ...thanks for your videos. Do u consider the long run as a hard workout ?

[@JasonFitzgerald]

It's a hard day but it's not considered a "workout" unless you do something fast within the long run. A "workout" is some type of structured, faster training session.

[@RealStrategyGamingClassics]

I thought carbs then protein help you recover. I never heard the hormone thing with hormones benefitting highschool and college runners. Where did that come from?

[@Some-Guy-]

Sounds like your Density correlates highly to TSS as used in Trainingpeaks, etc

[@martingard2955]

What is a hard workout? Is the long run in z2 a hard workout (2 times longer than my normal z2 runs)? Or is it only e.g. hill intervals?

[@taylorplante99]

I can't say for sure what Jason had in mind, but I would say that an easy (z2) long run is not considered a workout in this context. With that said, it's probably still smart to adequately space your long run from your workouts, as both take more time to recover from than a typical easy run. For example, if you do your long runs on Sundays, it's probably not ideal to do your key workouts on Mondays. A lot of elite runners actually incorporate a day completely off running following their weekly long run (and still manage to do 10 runs a week).

[@JasonFitzgerald]

Long runs are not really considered "workouts." In running lingo, a "workout" is a structured, faster training session. But of course, that doesn't mean that a long run isn't a "hard day!"

[@cristian-adrianfrasineanu9855]

Is a hard workout equivalent to what JD would call a quality workout?

[@JasonFitzgerald]

Yes, they're the same. It's any structured, faster training session.

[@RunnerdJK]

Taking sufficient time to recover isn’t a “hack.” It’s common sense

[@JasonFitzgerald]

Absolutely. And it's amazing how many runners lack it!

[@jonathag2000]

Important to note that your body tells you if you aren't taking time to recover. Your body always knows. Listen to your body.

[@JasonFitzgerald]

The trouble is that many don't speak the language that your body speaks

[@jonathag2000]

Hmm, I don't know, if I'm overdoing it I feel more tired than normal, aches/pains, excessive tightness etc. Your body gives you cues.