To promote recovery while not overstressing the muscular system, runners should shift away from heavily weighted exercises and focus more on body-weight movements like pushups, pullups, squats, and lunges. For those who still want to use additional weight, it's important to keep the load light and avoid hitting failure. During this phase, runners should go back to a higher-repetition scheme (10-15 reps) while keeping sets moderate (2-3 sets) and rest times short (45-90 seconds). Workouts during this phase should also be short to avoid overtaxing the body. The extra time can be spent with massage, ice baths, and other recovery methods designed to reduce muscle soreness and damage.