I've been running for decades and I still don't get the point of recovery runs. Are they really necessary? Or is it just a way to make ourselves feel better about not taking a rest day? Anyone have any actual evidence that they make a difference? Or am I just wasting my time?
Recovery runs are not about making yourself feel better, it's about active recovery. Your body needs to flush out the lactic acid and rebuild. It's not a rest day, it's a smart way to aid in the recovery process. You've been running for decades, I'm surprised you don't know this.