How Slow Should a Recovery Run Be? Real-Life Demonstration and Tips - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of How Slow Should a Recovery Run Be? Real‑Life Demonstration and Tips from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the recovery run today. Be sure to check out the full video for all the details.

Key Points

Recovery runs start with a 3‑5 minute walk to assess body tightness and engage the glutes before any jogging.
Keep the pace ridiculously slow – think “slow jog” or even a jog that feels like a walk; the goal is to feel better at the end than at the start.
Use the run as a body‑awareness drill: check mid‑foot landing, alignment of ankle‑knee‑hip, arm swing, and heart‑rate; stop and stretch if you feel tight.
No ego or watch‑fixation – the purpose is to flush oxygen‑rich blood and accelerate recovery after hard sessions.

Workout Example

Walk 3‑5 minutes (or 300‑500 m) while checking hips, knees, ankles, and glutes.
Transition to a very slow jog for ~30 minutes (or any comfortable duration). Stay on a soft surface if possible.
Throughout, monitor:
- Mid‑foot landing, posture, arm movement.
- Body tightness (quads, calves, hips). Stop, stretch, and breathe if needed.
If you feel overly tight, walk an extra 300‑500 m or stop for a short rest.
Finish feeling fresher than at the start – the run should leave you more refreshed and with increased blood flow.

Closing Note

Give this ultra‑slow recovery run a try today, adjusting the walk and jog durations to suit your own paces in the Pacing app. You’ll feel the benefits fast and keep your training balanced. Happy running!