31 Jul '15, 12pm

Take your easy days seriously so you'll run your best when it really counts

Choosing what to do on your easy day to balance out your hard efforts is key to realizing your full potential. But as with any training principle, your own best formula depends on a range of factors including your fitness level, age, and work/life demands. For most runners, however, the following recovery guidelines will help you get the kind of rest you need to get the most out of tough workouts. RECOVERY DAY: EASY RUN "Easy runs let your muscles recover while improving your biomechanical efficiency, which translates into improved running form," says Ruth England, a coach for Rogue Training Systems in Austin, Texas. The key is to make them short enough and slow enough. England recommends going one-third to one-half the distance of your longest runs and slower than you normally run. "Start out glacially slow for five to 10 minutes," says England. "Your breathing should be ...

Full article: http://www.runnersworld.com/running-tips/relax-and-rechar...

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