3 workouts to ease back into running after a race

You’ve crossed the finish line, eaten your celebratory meal and indulged in some hard-earned couch time. Now what? If your legs are starting to itch for movement again, but your brain still remembers the pain of that final mile—welcome to recovery week (or weeks). It’s the weird limbo between rest and ramping up, where your body needs gentle reminders that running can still be joyful (and low-stakes).

These three workouts are the perfect bridge between post-race sloth mode and your next training block. No pressure. No intervals that make you see stars (or want to vomit). Just movement, rhythm and a bit of fun.

The “check-in” run

This workout is less about pace and more about paying attention to how things feel. It lets you tune in to any niggles, test out your gear again and shake off the dust without forcing effort.

Warm up with a 5 to 10-minute brisk walk followed by some dynamic stretches (leg swings, hip circles).

Run 25 to 35 minutes at an easy, conversational pace.

If you’re feeling good, add 3–4 short strides (15–20 second pickups with full recovery) near the end.

Cool down with a 5-minute walk and some light stretching.

The “loop and listen” run

Run a familiar loop while listening to a podcast or music you don’t usually run to. The new stimulus keeps your brain entertained, while the familiar route prevents you from going too hard.

Warm up with a 5- to 8-minute brisk walk or slow jog.

Run 3–5K on a chill loop with zero pace goals.

Bonus: Try running the loop in the opposite direction from what you usually do.

Cool down with a 5 to 10-minute walk, then foam roll (if you’re into that kind of thing).

The “just one more” run

Designed for when you’re feeling better but still need a light touch. This workout builds endurance without taxing the system, especially if you’re tempted to do too much, too soon.

Warm up with 10 minutes of easy running, followed by some dynamic drills (high knees, butt kicks).

Run 3 x 8 minutes just slightly faster than your easy pace, with 2 minutes of brisk walking or very slow running after each interval.

Add a “just one more” 4-minute segment if you’re feeling spicy.

Cool down with a 5-minute walk.

With any of these workouts, remember to be gentle with yourself. Your goal during recovery weeks is to build back slowly, so that your body can go hard again when it counts. There is no such thing as “too easy” when your body is rebuilding, and if you discover running is still making you feel too tired or sore, walking (or resting!) is a great alternative.