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What’s the quickest way to take your running to the next level? Slow down those easy runs. The truth is, too many of us are running too hard on our easy runs and accidentally sabotaging our running potential. Easy running allows us to build aerobic fitness and to recover from our workload so that by the time that next workout comes along, we are ready to crush it.
Why is the seemingly simple concept a challenge for so many runners? I think it boils down to a couple of reasons: lack of understanding and pace shame.
Let’s demystify and destigmatize the concept of easy running once and for all.
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What is an Easy Run Pace?
It’s whatever actually feels easy to you. No, you don’t need a formula or to run a certain pace. It’s freeing because you don’t have to worry about any metrics, you just get to tune in and listen to your body. So simple, right?
That’s where a lot of people get tripped up; in the simplicity. For too long we have tricked ourselves into thinking that medium-hard running is our easy running and we no longer have a good feel for what is easy. If that is the case for you, I recommend a heart rate audit, which does require a bit of math:
- 220 – your age = your max heart rate
- easy running = .75 x max heart rate
Here’s an example: A 38-year-old would have a max heart rate of 182. Their easy run heart rate should be around 137 because that’s about 75 percent of their max heart rate.
You don’t need to be glued to your watch, but I think anyone who is guilty of running their easy runs too hard and running only in the grey zone (medium-hard effort), might find it helpful to have heart rate accountability during their runs.
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Committing to an easy run pace on specific days in a training program allows a runner to build our aerobic base and to recover quicker from hard workouts.
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How Slow is Too Slow?
There’s no such thing as too slow for an easy run pace. I promise. I did all of my runs at 10-12 minute pace when I ran a 1:27 half and 3:11 marathon. I don’t care what my easy run pace is. I care about the results I am able to achieve when I truly run easy for me.
How do you know if you need to be taking your runs easier?
- If you feel like your running has stalled
- If you are having trouble sleeping
- If you feel worse after easy runs
- If you can’t seem to find that speed on workout days or races
- If your heart rate is constantly elevated
When I was coming back to running postpartum, the best thing I did was completely release myself of paces and worrying about what the metrics look like. This was really helpful because it made the journey more enjoyable. I didn’t feel pressure on the run— instead it was the stress reliever I really needed. And running easy is truly the foundation for our running. That’s why it is so important to really build our running the right way with easy running.
Working with your body helps you see your progress the quickest. And running easy to build aerobic fitness and allow for recovery is the easiest way to work with your body to see that big progress!
If the only thing you changed this season is bringing your easy run pace down, I think you would still see a huge result from it.
Putting ego aside and running within yourself is so powerful for progress.
I challenge you to really go out there and take those easy runs easier this season. If you’re not sure if they are actually easy, audit them by your heart rate, and check in with yourself to see how you feel after a run. The easier you take those easy runs, the more you have to give on workout days. It’s the best tradeoff you can make. It’s what has made the biggest difference in my running and I know it will do the same for yours too!
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