Those of us who have trained for a race of any sort will be very familiar with the concept of the recovery run.
It typically falls on the following days after a long or challenging session as a way to get your legs moving, while taking the pressure off time trials or distance goals. You take to the pavements at a relaxed, easy pace, which allows you to switch off and bring the joy back into the experience.
During the training for my first-ever marathon back in 2020, a running expert put together a thoughtfully curated plan with alternating speed, interval and long-distance runs filling my diary. But, in a bid to trim down the amount of running that I was doing, I would regularly skip the recovery one in favour of increased rest. It just didn’t seem important. How wrong I was.
What is a recovery run? Why is it important?
According to Jonny Mellor, a Professional Athlete and Run Coach at New Balance, “A recovery run is a low-intensity, easy-paced run designed to help your body recover from more intense training sessions or long runs. These runs typically focus on maintaining a conversational pace throughout and make up approximately 80 per cent of my weekly training mileage. The best part about easy running is you can run over a variety of surfaces and terrains. I enjoy running off-road on the trails to reduce the impact on my body”.
He also stresses its necessity – something I learned the hard way. “Easy running is important to build a strong aerobic base, which will improve your overall fitness without the stress of faster pace or longer distance runs”, he reveals. “By keeping your easy runs easy, you can help reduce your risk of injury by increasing blood flow to your muscles. This will help clear out waste products like lactic acid and deliver important nutrients to your muscles."
I found myself with a debilitating knee injury that hindered my training for almost a month, which, according to my physio, may not have occurred if I had partaken in the essential recovery run.
What should you look for in a recovery run shoe?
While most of your kit will remain the same during a recovery run, the shoes that you wear should differ. Mellor explains, "When choosing a shoe for easy running I would recommend picking a trainer that offers high levels of cushioning to absorb the impact of the ground on your body. Simply put, the more cushioning a shoe offers, the softer it will feel underfoot”.
The running expert continues, “The fit is also very important to reduce the risk of blisters or discomfort when running. Look for a shoe that is breathable to allow air to flow, which will keep your feet cool and comfortable. A good upper will also help your foot feel supported when running”.
How does it differ from race day shoes?
"Your race day trainer is all about speed and performance”, Mellor highlights. “It differs from your daily training shoe by feeling firmer and more responsive. Race day shoes are usually lighter in comparison and may have less cushioning, which means they won’t feel as soft, but will feel more responsive. Whilst they don’t feel as soft, the fit is equally important, especially for runners racing over longer distances."
Shop the best recovery run shoes below
New Balance Fresh Foam X 1080 v14 Shoes
This is the shoe of choice of Jonny Mellor, a Professional Athlete and Run Coach at New Balance. He describes the silhouette as “the perfect shoe for easier paced work and my weekly long run as it ticks all the key boxes, as well as looking great”.
The 14th iteration of the now cult Fresh Foam X 1080 series, the latest iteration is all about versatility. The souped-up cushioning at the sole makes for a smooth run, prioritising comfort and impact absorption. It comes in an array of colourways from navy with copper detailing to an all-black upper and white foam.
Buy now £160.00, New Balance
ASICS Gel Nimbus 26
Giving Harry Potter’s Nimbus 2000 a run for its money, the latest in the bestselling running range from ASICS is the most advanced model yet.
All the features that athletes loved from its predecessor are still included in the 26th iteration but the brand has made some tweaks to maximise performance. These include the use of an even more lightweight technical knit to improve fit and breathability, while still providing a comfortable experience.
The Gel Nimbus 26 is also kitted out with the latest Hybrid ASICS Grip outsole and a specialised heel plug to enhance durability in areas prone to wear.
Buy now £180.00, ASICS
Nike Pegasus 41 Road Running Shoes
Perfect for daily runs or competitive races, the Nike Pegasus 41 Men’s Road Running Shoes combine innovative technology with thoughtful design to meet the needs of wide-footed runners. The all-new ReactX foam midsole is 13 per cent more responsive than previous React technology, providing lightweight energy return that propels you forward with every step.
The dual Air Zoom units at the forefoot and heel enhance cushioning, delivering a smooth and energised ride.
Buy now £129.99, Nike
HOKA Clifton 9
Ask any long-distance runner their trainer of choice and you’ll likely hear more than a few recommendations for Hoka. And, for those looking for a little extra arch support, these HOKA Clifton 9s are a great choice.
The ninth iteration of the brand’s award-winning Clifton line is lighter and more cushioned than previous models. Eliminating weight while adding 3mm in stack height, these Clifton 9s deliver a revitalised underfoot experience with a responsive new foam and improved outsole design.
Buy now £130.00, Hoka
Brooks Ghost 16
If you’re just starting out on your running journey, Brooks is the brand to know. The label creates no-fuss, no-frills models that will see you through Couch to 5k and beyond. There’s a reason why they’re always a favourite when you get your gait analysed, they’re adaptable to all levels of pronation and running styles.
The Ghost 16 is the new iteration of the bestseller and boasts improved cushioning, a lightweight design and balance. The upper is also made predominantly from recycled materials, diverting four plastic bottles from landfills.
In a range of colours and varying widths of medium, wide and narrow, these shoes promise optimal fit and style too. Best of all, the brand offers a 90-day test run where you can return them for free if they’re not for you. What have you got to lose?
Buy now £135.00, Brooks
Saucony Triumph 22
The Triumph has been Saucony’s flagship model and one of the leading neutral shoes on the market for donkey’s years now and the most recent edition does not disappoint. The design is not about speed but soft padding.
In terms of slip-on comfort, it might just be top of the class and, happily, nothing is lost when the running starts either. Stack height has increased but the weight has not, the upshot being that the Triumph 22 is somehow both more cloud-like with each step and lighter than its predecessor, delivering - as max-cushioned trainers go - a very smooth ride. More subjective, but we think it’s gotten better looking, too. All-in-all absolute gem of a running shoe.
Buy now £170.00, Saucony
On Running Cloudmonster
Best for: cushioning
Want to feel like you’re running on clouds? Assuming the answer is a resounding YES, we’ve got just the shoe for you.
With cushioning as you’ve never seen before paired with maximum rebound engineering, On Running’s Cloudmonster will propel you forward with every step - whether it’s an easy recovery run or a Sunday 20k.
Buy now £160.00, Offspring
Adidas Supernova Rise
The Supernova Rise is one of Adidas’ most comfortable trainers - a title it has earned through its inclusion of not one but three types of foam.
The first is the brand’s cushioned Dreamstrike technology at the midsole. This high-performance material protects the joints and absorbs impact with every stride, while dense foam support rods encourage smooth movements. To round off the trio, there is added cushy foam at the heel to protect the area most prone to rubbing.
Buy now £130.00, Adidas
Hoka Arahi 7
Hoka is known for providing a whole lot of cushioning on its trainers and this has many advantages, particularly for comfort but the added height can sometimes make you feel unstable on your footing, a problem that it is counteracting with the Arahi 7s.
While you can still maximise the many benefits of the signature Hoka stacked sole, there is the bonus of a trademarked J-Frame to keep you on your feet. This is set alongside a supportive flat-knit upper to lock them in place and an improved padding at the tongue.
Buy now £130.00, Hoka
Nike Invincible 3
With a name like Invincible, Nike has set high expectations for its cushioned running silhouette. Well, lucky enough, the brand has delivered with its third iteration of the shoe that is made for everyday pavement pounding. You get the signature Flyknit upper paired with the ZoomX foam that has made Nike a firm favourite among professional distance runners.
The latter softens the impact of each step, while the former provides security and breathability. The midsole is wider too so that you need not sacrifice stability for cushioning.
Buy now £174.99, Nike
Puma Velocity NITRO 3 Running Shoes
The Nitro sole that runs through the very best of the Puma running trainers has earned a cult following and this is down to the responsiveness of the nitrogen-injected foam. An all-rounder for easy 5ks or endurance long runs, the shoe will see you through with versatility and provide stability and security thanks to the layer of performance rubber for traction.
Buy now £110.00, Puma
