What is Active Recovery & When Should You Use it for Best Results?

You had a challenging workout yesterday. Your muscles are sore, and you’re feeling sluggish. You know you should rest, but you’re itching to return to training. If this sounds like you, you’re not alone. Many athletes grapple with the challenge of taking time to recover. They find it difficult to rest when they know doing so will impede their performance. But what if there was a way to speed up recovery so you could get back to training sooner? Using the best recovery tools for athletes, such as foam rollers, massage guns, and compression gear, can help reduce soreness and enhance muscle repair. Here’s where active recovery comes in. This article will answer the question of active recovery and explain how it can help you recover faster, reduce soreness, and improve performance so you can train consistently without setbacks.
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Pliability's mobility app can help you actively recover with guided routines to reduce soreness, improve mobility, and get you back to training faster.

What is Active Recovery and Why Is It Important?

Whether you aim for a new personal best, are training for your first race, or are jogging to stay fit, more is better, right? It’s true that increasing your weekly miles and adding more speed work is the key to getting faster, to an extent. But there is such a thing as pushing too hard. Getting adequate rest is essential to help your body perform at its peak.

“The importance of recovery cannot be overstated,” says Emily Booth, NASM-certified personal trainer and running coach based in Denver. “As difficult as it can be for some runners to accept, you’ll only reap the benefits of your hard work if you allow your body to recover. That is when the magic happens.”

The Science Behind Recovery

Now, “recovery” doesn’t mean you have to lie on the couch and do nothing all day (though it definitely can if that’s what you think your body needs). You can rest with a “passive” recovery day or get in some gentle movement for some “active” recovery.

Why is recovery so important? You need rest days whether you’re a novice runner, a weekend warrior, or a world-class athlete. “All that hard training goes to waste if you’re not able to properly recover from the workouts you’re doing,” says Jeff Gaudette, owner and head coach at RunnersConnect. “Recovery is when the body heals itself from the training you do to come back stronger.” 

Balancing Training and Recovery: How to Avoid Overuse Injuries and Fatigue

There are several principles to training, including: 

• Overload
• Adaptation
• Specificity
• Individualization
• Reversibility
• Recovery

“To become a better runner in the future than you are today, you must overload your system with a specific new training stimulus, such as running more weekly miles or adding in speed workouts,” explains Booth. 

“If the new stimulus is introduced with appropriate volume and intensity, your body adapts and your fitness improves. Without proper recovery, instead of adapting and getting stronger, you’ll eventually break down and either be too fatigued to do meaningful workouts or, worse, end up with an overuse injury.” 

How to Listen to Your Body and Customize Your Recovery Plan

There’s no magic formula to dial into the exact amount of rest your body requires. This is where the principle of individualization comes in, says Booth: “Just as some individuals respond faster to training than others, some athletes require more recovery. Unfortunately, there is not a universal answer that applies [to how much rest you need] as there are myriad factors that affect recovery.”

She says a good place to start is aiming for at least one rest day every seven to ten days. 

What is Active Recovery? 

It sounds like active recovery: Resting but doing so with more activity. Instead of lying back and kicking up your feet (and maybe going for a massage), with active recovery, you’ll go for an easy session of a more (often low-impact) workout like: 

• Swimming
• Walking
• Cycling
• Yoga

“It’s basically any type of training or work you can do that doesn’t involve running or that minimizes stress to the body, with the goal of getting blood flowing to the damaged muscles,” says Gaudette. “The circulatory system is how the body heals itself, with blood delivering nutrients to help repair muscles.” 

Best Active Recovery Techniques for Faster Muscle Recovery

Active recovery may help nix some soreness and reduce inflammation. When done within 24 to 48 hours after an intense workout, activities ranging from light jogging to aqua exercise to yoga help reduce delayed-onset muscle soreness, according to a 2022 systematic review from Spain. 

Pool-based exercise may be beneficial because the water has a massage-like effect on muscles as you move through it, and yoga may help because flexibility is linked with decreased perception of soreness. 

The 48-Hour Rule: Why Delayed Soreness Makes Active Recovery Crucial

Susie Crossland-Dwyer, a certified personal trainer, strength and endurance coach, and founder of Studio S in Cincinnati, prefers active recovery the day after a hard workout. “Oftentimes, we don’t feel the effects of a long run or a heavy lift until the second day afterward, so I like using that energy to keep the momentum going while promoting blood flow and nutrient and oxygen delivery to the muscles,” she says. 

This is true after a half or full marathon, too, when you want to keep your body moving to avoid stiffness. 

How to Keep Active Recovery Truly Restorative: Managing Intensity and Effort

Keeping the intensity low is the key to making active recovery work for you. “Active recovery needs to be easy and focused on increasing blood flow; it should not be primarily an aerobic workout,” says Gaudette. 

He recommends checking your perceived exertion (RPE) or heart rate throughout your exercise and ensuring it stays on the very low end. “While active recovery might not involve any pounding, training does still produce stress, so if you do too much or at too high an intensity, you can still create fatigue and stress that carry into your training,” he explains.

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What are the Different Types of Active Recovery?

A person can use various methods and exercises for active recovery, each of which can have different benefits.

Walking

Walking is a gentle, light activity that has many benefits. It does not require prior gym equipment or membership knowledge, making it a straightforward and often cost-free alternative to other activities.

Going for a brisk walk has the following benefits:

• Improving sleep
• Boosting memory
• Reducing anxiety symptoms

Swimming

Swimming is a low-impact exercise suitable for active recovery. Although it is not usually as low-cost as walking, an older study from 2010 found that swimming after exercise improved the performance of athletes the next day.

The researchers suggested that this might have been due, in part, to the water reducing inflammation and helping prevent sore muscles.

Steady-State or Non-impact Cardio

This can be a low-intensity session on a: 

• Treadmill
• Cross trainer
• Rower
• Road
• Stationary bike 

The aim is to keep your heart rate between 120 and 140bpm (nothing too intense). Low-intensity, steady-state cardio is great for muscle recovery and promoting fat use for fuel by utilizing our aerobic energy systems. 

Cycling

Another option for active recovery is to go for a gentle bike ride. One can use a stationary bike or go cycling outside. The main benefit of a light bike ride as active recovery is that it increases blood circulation without challenging any muscles that may be sore or recovering from a prior workout.

Steady Intervals & Light Resistance

Combining steadier state intervals in the form of no-impact cardio with bodyweight resistance exercises helps promote blood flow to muscles and joints without being too taxing on the body. 

This is not a workout for increasing work capacity, strength, or performance. It is a light session to help speed recovery. Try a steady, easy three-minute row or ride for two rounds, then follow it with three rounds of the following: 40 seconds on, 20 seconds off:

• Walking lunge
• Push-ups
• Extended plank with shoulder taps

Yoga

Yoga is also a form of active recovery. Even gentle yoga can positively affect the body, helping: 

• Regulation of blood glucose levels
• Reduces musculoskeletal aches and pains
• Improve posture.

The stretching in yoga continues to work the muscles gently, increasing blood circulation.

Stretching

If yoga isn’t your thing, some simple stretching drills will help support your body and activate your recovery the day after a long run or intense workout. Try these supportive exercises from running coach Nick Anderson.

Light-Resistance Training

You can incorporate light weights or bodyweight movements into a low-moderate circuit here. Try this active recovery plan from coach Mary Johnson.

Mobility, Hip, And Core Activation

Dynamic stretching and mobility work help prepare our bodies for the stressors of strength training and assist in injury prevention and flexibility. Try these hip mobility exercises from strength coach Jack Hanrahan.

Self-Myofascial Release With A Roam Roller

Another form of active recovery is self-massage, or self-myofascial release, which can be performed with a foam roller. Some health and fitness experts believe foam rolling helps reduce: 

• Tightness
• Soreness
• Inflammation
• Range of motion

A 2019 study involving 20 healthy males found that self-myofascial release with a foam roller could reduce delayed-onset muscle soreness after high-intensity interval training (HIIT).

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How Effective Is Active Recovery?

Active recovery, or low-intensity exercise performed after strenuous activity, has many benefits for athletes. It helps your body recover after intense exercise, speeding up muscle recovery, reducing soreness, and improving performance.

Here is a closer look at the benefits of active recovery to help you better understand this recovery technique. 

Boosts Blood Flow to Tired Muscles

After intense exercise, your muscles need oxygen-rich blood to recover. Active recovery promotes blood flow to the muscles to help speed up recovery. 

Reduces Lactic Acid Buildup

During intense exercise, your body produces lactic acid to help fuel muscle contractions. Too much lactic acid after exercise can lead to muscle soreness. Research shows active recovery decreases lactic acid buildup after intense exercise, promoting faster recovery. 

Soothes Muscle Soreness

High-intensity workouts can cause temporary muscle damage, inflammation, and pain. Recovery techniques, including active recovery, may reduce delayed-onset muscle soreness and help your body adapt quickly to intense exercise. 

Enhance Athletic Performance

Active recovery may help your athletic performance by improving your endurance and power. 

Boost Your Mood

Addison Tarr, physical therapist and strength coach at the Performance Therapy Center at Providence Saint John’s Health Center in Santa Monica, California, believes that noncompetitive, easy movement performed for fun can also boost mood. That means it’s a reset not just for your body but also for your mind.

Active vs. Passive Recovery

Active recovery promotes blood flow to the muscles and joints to ease soreness and speed recovery. Passive recovery allows the body to heal independently with minimal to no movement. 

‍Both methods can help athletes recover but have different purposes and applications. 

Understanding Active Recovery

Active recovery involves moving to support your body’s recovery, meaning it’s lighter and less physically intense than a regular workout. Think of it as a low-intensity effort to loosen muscles and break up soreness. 

‍"From a physiological standpoint, active recovery helps blood flow to the muscles and joints to ease soreness and promote quicker recovery," says Leanne Pedante, a certified athletic trainer and founder of The Fueling Edge. 

Examples of Active Recovery

So what does active recovery entail? "After a tough workout or competition, you might feel like the last thing you want to do is to move. Doing so will help your body recover faster and have you feeling better sooner," says Pedante. "Active recovery could include doing a lighter version of the activity you just completed, like swimming or cycling at an effortless pace, or even walking." 

When to Choose Active Recovery

When you feel fatigued from training, checking in with your body to see your thoughts before your next workout is a good idea. If your body is worn down from a recent session, active recovery can help your muscles recover. If you’re experiencing any unusual pain or have been injured, you should take a complete rest day and consult a healthcare professional to ensure you don’t exacerbate the situation. 

Or, if you’re just feeling extra sore, a day off may be necessary for recovery. Active recovery is critical for athletes after a race, such as a marathon or a triathlon. It’s often one of the most undervalued parts of your training. It massively helps to prepare your body for the next race or period of heavy training by promoting blood flow to your joints and muscles to aid recovery. 

Understanding Passive Recovery

Passive recovery, meanwhile, is precisely what it sounds like: "Healing that occurs when the body is allowed to rest with no effort or extremely minimal energy output,” says Peloton instructor Matty Maggiacomo. The counterpart to active recovery, passive recovery allows the body to recover independently, without movement as a catalyst. 

Examples of Passive Recovery

So, what does passive recovery entail? One of Matty’s go-tos for passive recovery is myofascial release sports massage, a restorative massage that breaks up muscle soreness and improves joint mobility. “Typically, once I have a myofascial release session, I go right to bed after or hang out on the couch for the rest of the night,” he says. He’s also been experimenting with a heat treatment called an infrared sauna. 

‍“Sitting in the IR for 30-60 minutes allows my central nervous system to relax, warms up my muscles without moving them, and gives my mind some time to settle and center. I've even used Peloton meditation classes while in session,” Matty says. Other types of massage, cupping, and cryotherapy are popular treatments, but there’s no one-size-fits-all recipe, so ask your doctor or physical therapist what they recommend. 

When to Choose Passive Recovery

The most common reason for taking a passive recovery interval is injury, but illness and overtraining also call for an actual rest day. Symptoms of overtraining, like persistent fatigue, decreased performance, and mood swings, can all indicate that it’s time for a break. 

If your body is busy fighting off germs like a seasonal cold or flu, you should rest to ensure all your energy is directed toward healing (and so you don’t sneeze on your gym neighbor). It’s always good to have at least one passive recovery day per week in your routine, regardless of other factors, to ensure your body gets time to rest. 

Choosing the Best Recovery Strategy

Which recovery strategy is best for you? There are a few things to consider when choosing active or passive recovery.

How does your body feel? If you’re feeling slightly fatigued but not too much so, active recovery may be your best choice to help your muscles recover. If you’re experiencing any unusual pain or have been injured, you should take a complete rest day and consult a healthcare professional to ensure you don’t exacerbate the situation. Or, if you’re just feeling extra sore, a day off may be necessary for recovery. 

Choosing Between Active and Full Recovery: How to Decide What Your Body Needs

What other workouts have you been doing lately? Active recovery is better after endurance workouts, like a long run, swim, or bike ride; consider doing a lighter version of that activity. If you’ve been doing a more intense workout like HIIT or heavy lifting, a full recovery might help you more. Also, consider how often you’ve been hitting the gym (or track, or pool)—if you can’t remember the last time you weren’t exercising, it might be time to reintroduce yourself to your couch.

Check in with your mental state as well. If you’re feeling drained or stressed out by other factors in your life, a day off might help you reset. But if you find long walks or yoga sessions relaxing, that could be equally helpful.

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