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From Fellrnr.com, Running tips
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As you probably know from [[How Often To Run]] and [[Supercompensation and Why exercise does not make you fit|Supercompensation]], I do not believe short, easy runs are beneficial. Each run should have a purpose, and doing short, easy runs between quality workouts are just [[Toxic Miles]]. However, it is possible to run to improve recovery under some circumstances.
==Hair of the Dog that Bit You==
After a race it is quite possible to suffer from [[Delayed Onset Muscle Soreness]]. It is even possible to suffer from DOMS after a hard workout, but generally this indicates that the workout was too hard. One of the few ways of improving recovery from DOMS is to do a little bit of exercise. Running when you have DOMS is generally quite painful, and will be limited to shorter distances. These recovery runs will not be enough to build fitness or endurance; the sole goal of a recovery run is to get back to the point where real training can begin again.
