Runner’s Restoration: Mastering the Art of Rest and Recovery – PART 4

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Welcome to the final installment of our comprehensive exploration into the multifaceted world of running recovery. In this segment, we delve into the concept of active recovery, a pivotal component in the training regimen of seasoned runners and recreational joggers alike. Let’s unpack what active recovery entails, its myriad benefits, and how you can seamlessly weave it into your running routine to strike the perfect balance between pushing your limits and giving your body the rest it deserves. Run Calgary is excited to share that we are hosting a complimentary stretch yoga session on Saturday May 25th – details coming soon!


At its core, active recovery involves engaging in low-intensity exercise following a period of heavy physical exertion. Unlike passive recovery, which might involve complete rest or doing nothing more physically strenuous than a stroll to the kitchen, active recovery seeks to keep you moving. However, it does so gently, ensuring you don’t overtax your body. The essence of active recovery lies in its capacity to stimulate blood flow to your muscles without placing additional strain on them, facilitating a quicker and more effective healing process.


Active recovery isn’t just a buzzword; it’s a scientifically-backed approach to enhance physical and mental recovery. Here’s why incorporating it into your routine can be a game-changer:

  • Enhanced Blood Circulation: Gentle movement boosts blood flow, helping to flush out lactic acid and reduce muscle stiffness.
  • Maintained Flexibility: Low-intensity activities can help maintain and even improve flexibility, reducing the risk of injuries.
  • Psychological Boost: Active recovery activities can also serve as a mental break from the rigors of intense training, refreshing your mindset and keeping burnout at bay.
  • Consistent Training Habit: By incorporating active recovery days, you maintain the habit of regular exercise, making it easier to stick to your Calgary Marathon training plan.


Incorporating active recovery into your regimen can be both enjoyable and beneficial. Here are some activities tailored for runners, many of which can be enjoyed at a GoodLife Fitness – find a location near you.

  • Yoga: An excellent way to improve flexibility, balance, and mental focus. Yoga’s gentle stretches can help relieve muscle tightness and enhance recovery.
  • Swimming: The buoyancy of water provides a low-impact environment for your muscles to relax and recover, making swimming an ideal active recovery activity.
  • Light Jogging: A short, easy-paced jog can stimulate blood flow to your muscles without the stress of a regular workout.
  • Cycling: A leisurely bike ride can serve as a great way to keep the legs moving without the pounding of running.


Striking the right balance between active recovery and complete rest is crucial. Your body needs time to repair itself, and sometimes, doing absolutely nothing physical is what’s needed most. Listen to your body—if you’re feeling particularly worn out, a rest day might be more beneficial than an active recovery day. The key is to remain flexible and adjust your recovery strategy based on how you feel.


Cross-training not only enhances your fitness in areas that running doesn’t cover but also acts as an effective form of active recovery. Engaging in activities like swimming, cycling, or even strength training at a low intensity can keep you active while minimizing the stress on your running-specific muscles.


Incorporating active recovery into your training requires a thoughtful approach. Here are some tips:

  • Plan Active Recovery Days: Just as you would schedule a long run or interval training, pencil in your active recovery days. This ensures you give your body the variety it needs.
  • Listen to Your Body: Use active recovery as a tool to enhance your body’s healing process, not as an excuse to overtrain. If you’re feeling more fatigued than usual, don’t hesitate to turn an active recovery day into a full rest day.
  • Vary Your Activities: Keep your active recovery days interesting by rotating through different activities. This variety can help you stay engaged and prevent boredom.

TODAY’S KEY TAKEAWAY: Active recovery is a cornerstone of a well-rounded running regimen, facilitating physical and mental rejuvenation.

By intelligently integrating active recovery into your training plan, you provide your body with the variety it craves and the rest it needs, all while maintaining your fitness level. Remember, the goal of active recovery is to aid in your overall performance and enjoyment of running, so embrace it as a guilt-free way to enhance your recovery process. In the end, every runner’s body and needs are different. Experiment with various active recovery techniques and listen closely to your body’s response. Here’s to achieving balance, enhancing performance, and enjoying the run!

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