I am veteran of 35 marathons, 44 years old. Over the past few years I have reduced my runs per week to 4, all quality (at or near race pace except for tempo runs which are 1 minute per mile faster). I average 40 miles per week. My marathon times are the best they've ever been, and I rarely seem to ever hit the wall anymore.) However, I've been battling lots of muscle injuries lately (psoas, piriformis, ITB, TFL, Glutes) as well as cranky low back). My DR says that I need to reduce the intensity of my running but increase the frequency to 5 or even 6 times per week. Essentially, he recommends revocery runs of 4 miles on days I usually give up running for swimming, and he wants them done substantially slower than race pace. So here's my key question: Which is better for muscle and joint recovery:cross train (Swimming for instance) or slow jogging? I assumed that my body would recover better without the pounding.
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