Why Slowing Down on Recovery Runs Can Actually Make You Faster

It might seem counterintuitive, but if you're aiming to run faster, you shouldn't be pushing the pace all the time.

In fact, one of the best ways to boost performance is by slowing it way down enter the power of the jogging recovery run.

Yes, we’re talking about those easy-effort runs that feel almost too easy.

They might not seem like much, but these relaxed sessions are key to helping you train smarter, stay injury-free, and actually get faster over time.

What Is a Jogging Recovery Run, Really?

Let’s clear something up: “slow” is a relative term. Some running coach, prefers not to use the word “slow” at all. “I think it gives the wrong impression, and that’s why many runners avoid it,” says. Instead, they calls them “recovery runs” or even “sexy pace” aka a pace that’s gentle on your body and easy to maintain.

You’ll know you’re doing it right if you can hold a full conversation without gasping for air.

Want something more concrete?

Try monitoring your heart rate.

You should aim for less than 65% of your heart rate reserve (HRR) which is the difference between your resting heart rate and your max heart rate.

To calculate that:

1. Find your resting heart rate (take your pulse for 15 seconds and multiply by four).
2. Estimate your max heart rate using the formula: 208 - (0.7 × your age).
3. Subtract your resting HR from your max HR.
4. Multiply that number by 0.65, then add your resting heart rate back in.

Let’s say your resting HR is 50 and your max HR is 180:

• HRR = 180 - 50 = 130
• 65% of HRR = 84.5
• Add back resting HR = 134.5 bpm = your ideal heart rate for a recovery jog.

Why Jogging Recovery Runs Matter

Many runners mistakenly believe that easy runs don’t do much.

But in reality, these laid-back miles pack a serious punch.

1. They Boost Fat Efficiency

Jogging at an aerobic pace helps your body become better at using fat for fuel, while high-intensity running relies on stored carbohydrates, slow running taps into fat stores up to 50% of your energy comes from fat during these efforts.

This process, called fat adaptation, trains your body to conserve glycogen and extend endurance, especially for long races.

2. They Build Stronger, Smarter Systems

Recovery runs improve how your cardiovascular, respiratory, and muscular systems work together.

They also strengthen your slow twitch muscle fibers the ones responsible for endurance and aerobic efficiency.

Unlike faster runs that focus on fast twitch muscles and speed, easy runs help build the foundation that supports your peak performances.

You’ll notice that over time, your body becomes more efficient, letting you run harder workouts with less fatigue.

3. They Protect You From Injury

Speedwork puts stress on your body your tendons, joints, and bones in particular.

Slower runs help these structures adapt gradually without overwhelming them and this kind of gentle stress strengthens them and minimizes the risk of injury, helping you train consistently.

And because you’re moving at a more relaxed pace, you can focus on refining your form and technique.

During tough runs, blood is pulled away from your brain to fuel your muscles, which can affect your ability to concentrate.

Easy runs give you the mental space to work on posture, foot strike, and breathing.

4. They’re a Mental Reset

You can see slow runs as “time on your feet” which can help you get comfortable with discomfort especially near the end of a race.

They’re also a great chance to run with a friend who might be a bit slower than you.

Not only does it make the miles go by quicker, but helping someone else can also boost your own confidence and joy in running.

How Often Should You Go Easy?

Here’s a surprise for many runners: most of your weekly runs should be done at an easy pace.

For the average recreational runner juggling work and life, we'd recommend one speed workout, one long run at an easy pace, and two to three shorter recovery runs.

Still, lots of runners struggle to slow themselves down, often turning recovery runs into unintentional tempo sessions.

Pushing too hard too often can leave your body without the recovery it needs.

You won’t build the slow twitch muscle fibers essential for racing longer distances and your speed won’t hold up in the final miles. What’s more, inadequate recovery leads to fatigue, injury, and inconsistent training, all of which hold you back in the long run.

So don’t shy away from running slowly.

Embrace it.

These chill sessions might just be the secret weapon in your training.