Experienced runners do more than just log miles. They sprinkle in strength-training and mobility work, and they also prioritize recovery. This is because the effort you put into your runs is only part of the equation. How you recover determines how your body responds to running. And in many cases, that recovery is most effective when it includes gentle movement, like mobility exercises, not simply just resting.
“Recovery isn’t just about stopping. It’s about how you support your body between efforts,” Jessica Leung, DPT, a Boston-based physical therapist, tells SELF. “While total rest days have their place, active recovery offers a more strategic approach. Low-intensity movement helps your body repair, reset, and come back stronger.”
And after a long run, your body craves stretching and mobility to counteract the high impact activity. So even if you feel like calling it a day after you finish that run, trust us, you don’t want to skip this part—and your body will thank you for it.
The difference between active recovery and rest
Sometimes, rest days can—and should—be just that, days with zero exercise at all on your schedule. You can take advantage of the time off to do something else that enhances your well-being, whether that’s catching up with a friend, reading that novel that’s been parked on your nightstand, or getting crafty and creative with a few new projects.
But in other cases, you might want to move a little in ways that feel good for your body and mind. Enter: active recovery, or gentle movement that’s a lot less intense than your typical workout. You might choose to take a (light!) yoga class, go for an easy walk, or spend some quality time with your foam roller.
Another option? A quick mobility routine. Amanda Katz, an NASM-certified personal trainer and running coach in New York City, designed the routines below as part of SELF’s Learn to Love Running Program to complement the strength and cardio workouts that make up the bulk of your plan. These dynamic routines were created to help link your mind and body, centering you so you’re ready to get back to running, lifting, or whatever other more intense activities are on your docket the next day.
Why recovery matters for runners of all levels
No matter if you’ve just started running, or you’re an experienced marathoner, recovery is essential for every runner. The goal here is to move at a slower pace than the rest of the week, gently boosting blood flow and allowing your body and nervous system to reset. A mobility routine takes your joints through a wide range of motion to improve functional movement in the joints you use every day. Runners who regularly work on their mobility may reduce pain and stiffness while also improving performance, Katz says. These sessions also offer an opportunity to notice—and address—any minor imbalances before they turn into pain or injuries. For example, if your right hip feels tighter than your left one in pigeon pose, you can spend a few extra minutes there for an added release.
How to listen to your body
Your body is constantly giving you feedback—you just have to pay attention. On days when you feel generally good but a little stiff or sluggish, light movement like walking or mobility work can help you loosen up and feel better. But if you’re dealing with sharp pain, lingering fatigue, poor sleep, or that heavy, run-down feeling that doesn’t go away with a warm-up, it’s a sign to pull back and opt for full rest instead.