Active Recovery

Low-intensity movement (walking, easy swim, yoga) on rest days to promote blood flow and healing.

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Understanding Active Recovery

Active recovery means performing low-intensity movement on rest days instead of complete inactivity. Walking, easy swimming, gentle cycling, or yoga at very low effort promotes blood flow to fatigued muscles, clears metabolic waste products, and speeds recovery without adding training stress.

The science supports it: light activity increases blood circulation by 30–40% compared to sitting, which delivers nutrients to damaged muscle fibers and removes metabolic byproducts faster. Studies show athletes who do active recovery between hard sessions perform better in subsequent workouts than those who rest completely.

The key word is "easy." Active recovery should feel effortless — well below any training zone. Heart rate should stay under 60% of max. If you're breathing hard or feeling any muscular strain, you've crossed from recovery into training, which defeats the purpose. Think of it as movement for healing, not fitness.

Key Facts: Active Recovery

Key facts and insights about active recovery that every endurance athlete should know.

Increases blood flow 30–40% compared to

Increases blood flow 30–40% compared to complete rest

Intensity should be very low

Intensity should be very low: under 60% max heart rate

Common activities

Common activities: walking, easy swimming, gentle cycling, yoga

Most beneficial 24–48 hours after a hard

Most beneficial 24–48 hours after a hard training session

Pro Tips: Active Recovery

Keep active recovery truly easy — if in doubt, go slower

A 20–30 minute walk is one of the best active recovery activities

Swimming is ideal active recovery for runners — no impact, full-body blood flow

Yoga or gentle stretching doubles as mobility work and active recovery

Frequently Asked Questions About Active Recovery

An easy run is training — it adds training stress to your body, even at low intensity. Active recovery is specifically NOT training. It's gentler than easy running: think walking pace, very light cycling, or easy swimming where you're barely working. The goal is to promote blood flow without adding any fatigue.

For most athletes, active recovery beats complete rest. However, if you're genuinely exhausted, ill, or nursing an acute injury, complete rest may be more appropriate. Listen to your body — active recovery should make you feel better, not worse.