Duration: 25-50 Minutes
Distance: 3-5 Miles
A recovery run is a necessary workout and can be a big help in reducing soreness, and accelerating run comfort.
The days following a long run, a hard run, a speed workout, or a hilly run can be a time when your legs feel heavy, slow, sore. To avoid this feeling put in a recovery run the day after a hard effort. Do this run on flat and, preferably, soft ground. Start slowly and run easy the whole time. Heart rate should be very low. Keep the legs moving in a dynamic run cycle and keep stride short. You can still have good run form with quick, light feet at a slow pace.
This will help flush toxins, loosen muscles, and get you ready to run fast again sooner.