As runners, we know that hitting our paces during speed intervals is going to help us get faster and snag our next PR. But what about the time in between each interval? How do you approach the recovery portion before your next rep? Do you walk or jog and keep your body moving, or do you stand in one place to wait for your heart rate to come down? The way you perform your recovery can make a difference on how you perform on your next interval. Keep reading to learn the difference between active and passive recovery, and which one you should use on your next speed workout.

Active Vs. Passive Recovery

Speedwork sessions are made up of intervals (either time or distance) run at a fast pace, with a recovery segment in between (also either time or distance). The purpose of the recovery is to allow your heart rate to come down, let your muscles recover, and be prepared for the next fast interval. An active recovery consists of very easy running or walking, and a passive recovery consists of standing still or very minimal walking. When done correctly, you should be able to perform all of your intervals at your target pace without slowing down or struggling to finish. So which type of recovery is best?

Which One Comes Out on Top?

A recent study was done to find out exactly that. Researchers wanted to test the comparison of intensity of active and passive recovery and the effect it had on endurance performance, namely lactate clearance and power output. What they found was that active recovery resulted in a higher amount of lactate clearance and more muscular power output versus a passive recovery (Riganas et al., 2015). But what does that mean for your next interval session?

Better Endurance, Better Power

An active recovery is best for clearing blood lactate between hard running and for overall performance when compared to standing/passive recovery. This helps keep your muscles loose between intervals, helping with maintaining power output during hard work bouts. Active recovery also helps maintain the power output of your muscles in subsequent exercise bouts. This will help you feel strong from the first rep all the way until the last rep.

Make sure to keep the active recoveries at a light to moderate intensity. If the recovery is too intense, it  inhibits blood lactate clearance, leading to reduced performance. Your active recovery should be a very easy run, jog, or even a walk. But keep your body moving for best performance.

Keep Those Legs Moving

So while you may be tempted to stand still and catch your breath before your next rep, by moving the body with an active recovery, it allows you to clear blood lactate, which can then be used by the muscles for energy. It also helps muscles stay “primed” for performance throughout the workout and maintain your power output for the entire session. With a standing passive rest, especially for prolonged periods, muscles can tighten up, making it difficult to get going on the next interval.

So what does that look like for a sample interval workout? Here’s how we would program one of our athletes for an interval session with a focus on improving speed and power for their next race:

• Warm up with 15 – 20 minutes easy running
• Work intervals: 12 x 400 meters at 3k-5k race pace
• Recovery Intervals: easy jog for 200 meters in between
• Cool down 10 – 20 minutes easy running

If you are used to standing still and waiting for your next rep, give an easy, active recovery a try on your next interval session. It just might mean the difference between struggling to finish, and finishing fast and strong.

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Reference

Riganas CS, Papadopoulou Z, Psichas N, Skoufas D, Gissis I, Sampanis M, Paschalis V, Vrabas IS. The rate of lactate removal after maximal exercise: the effect of intensity during active recovery. J Sports Med Phys Fitness. 2015 Oct;55(10):1058-63. PMID: 25920410.