By now most runners have probably heard that it is important to follow your training plan and run your easy runs easy. So let’s talk about how to do that! There are 3 ways I am going to describe to make sure you are doing this correctly. Running easy will help you build a strong base and has many benefits as you are increasing your mileage and training for races. You don’t want to go too hard on those easy days and risk injury or burnout!
Use a Pacing Guideline
It’s common to hear that you should run your easy runs 1-2 minutes slower than your race pace. While this is a great guideline, I think it’s a little broad and we need a little more guidance for these runs. If you are training for a half marathon, your easy pace should be on the slower end of that range, especially when you are in the harder weeks of training. During marathon training, you may be able to get away with paces on the faster end of that range, at least in the beginning.
The problem with doing these easy runs by pace is that there are many factors that can affect whether or not a pace is actually easy that day. Let’s look at an example.
Example 1: You are in week 2 of starting to train for a marathon. Your goal marathon pace is a 9:00 minute mile. You have an easy run on the plan to start off your week, following a rest day. The weather is a cool, comfortable 50 degrees, and you’re on a flat route. You end up running at a 10:10 pace.
Example 2: It’s your peak week of half-marathon training. Your goal half-marathon pace is a 9:00 minute mile. It’s the day following a hard tempo run and your legs are feeling dead. It also happens to be very hot and humid, and your have a couple of tough hills on your course. You run at an 11:15 pace.
It’s pretty obvious that example 1 is going to be a faster easier pace than example 2. However, in most cases you probably have a few things working in your favor and a few things working against you. So it’s tough for a runner (or even their coach) to tell them an exact pace to aim for. Some of these factors can help in planning, but there will always be the unknown of just how you will feel on that day.
I do think giving a range of paces can be helpful in some situations. Some runners really struggle with slowing down and they might need to be told a range in order to get them to do so. Also, some runners have never run a truly easy pace and don’t know how it should feel, or it may feel awkward at first. If they have some guidance they can know what to be aiming for. I just don’t like to get too caught up in these numbers.
Monitor Your Heart Rate
While a heart rate monitor can provide us with specific information about how easy (or hard) we are running, there are a few downsides to this at times. First of all, heart rate monitors are not always accurate. Especially wrist-based ones that many runners use now. I find that mine often has a bit of a delay so if I look at my heart rate it may be showing what my HR was 30-60 seconds ago, not right now. There can also be issues with cadence lock, where your heart rate monitor picks up on your cadence rather than your actual heart rate.
Running based on heart rate can also cause a runner to feel like they need to be a slave to their GPS watch. You don’t want to be staring at your watch the whole time during an easy run. Your heart rate will fluctuate throughout the run and that’s normal. One strategy you can try is to review heart rate data after a run, to see if the pace/effort you used was actually in an easy range based on your heart rate.
In order to use heart rate for gauging your easy runs, you will either need to have a watch with a HRM strap or a watch with a wrist-based HRM. The straps seem to be more accurate but I always found mine to be uncomfortable. For an easy run your heart rate should be about 50-70% of your maximum heart rate. The watches usually start to monitor your heart rate and can give you your HR zones after you use it a few times.
Run by Feel
This is my favorite way to monitor effort on an easy run! I think there are so many benefits to being able to tune into your own effort without fancy electronic devices. That’s not to say you can’t bring a GPS watch with you. You might might want to try putting it under your sleeve so you don’t stare at it the whole time.
So how do we run by feel? It takes some getting used to as you learn the different levels of effort that you are capable of. When I start out any run, I like to really tune into my breathing. I want to make sure I am breathing comfortably and if I’m not then I slow down. I try to keep my mouth closed and breathe in and out through my nose, at least in the beginning of a run.
As the run gets harder (after you have been running for a few minutes, or go up a hill, or into the wind…) you may need to breathe through your mouth. Try to slow yourself down and catch your breath, and go back to nose breathing. You can also try breathing in through your nose and out through your mouth. If you are running with a friend, see if you can keep your run at conversational pace (being able to talk throughout the run).
Use this time to focus on your form. Make sure you body is relaxed and that your shoulders are down. Keep yourself upright with a slight learn, making sure your chest is open so you can breathe well. If you realize your form is breaking down or you are more out of breath than you should be, take a minute to stop and walk. Reset and start running again when you are ready.
Using this method you may want to consider running for time rather than distance. So instead of planning to do 3 miles, plan to run for 30 minutes. This way you’re not tempted to speed up to get it over with because either way you will be running for 30 minutes!
Final Tips For Keeping Easy Runs Easy
Many runners get so caught up in numbers with their running. I am guilty of this too! Try not to compare yourself to others on social media. Often times the stats that people are posting are their faster paces, not their slower ones. Also, remember that running is supposed to be enjoyable. Focus on how you feel rather than the numbers, ESPECIALLY for these easy runs. Chances are you will find them more relaxing and you will feel even better for your next tough workout.
When in doubt, go slower than you think you need to. It may feel weird at first but your body will adjust and it will pay off during those harder workouts and on race day!
How do you monitor your effort on an easy run?
Do you wear a heart rate monitor?
Have you ever paid attention to your breathing?
You may also like:
How To Prepare to Train for a Race
Is Training By Time Or Distance More Effective For Running?
Couch to 5k Training: How to Successfully Train for Your First Race
Need more individualized support with your running? A coach can help! You can also check out my training plans and resource guides.
RUNNERS’ ROUNDUP
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Great tips! I go by feel, although my Garmin does monitor the heart rate. As you mention, there are many factors to consider: our level of tiredness, heat, hills, humidity. The more experience we get as runners, the better we can adapt our pace.
Yes exactly! And I think its nice to have the Garmin to look at later. I’ve just noticed that mine is not always very accurate!
Great advice! I tend to gauge by feel, for the exact reasons you said – several external factors can affect pace. One day easy can be 8:30, the other almost 10:00!
Yep, definitely! The weather alone can have a huge impact on our pace.
This is something that I definitely struggle with and my pace can be all over the place. I also prefer to run by feel sometimes it works for me sometimes it does not. Thanks for the tips!
My pace definitely varies alot too. I just try to make sure I’m not using too much effort when I’m supposed to be running easy!
….and this is why I never post paces on social media. I wore a chest strap HRM for a little while. It did help me slow down. Mostly I’m a run by feel kind of girl, because, like you said, there are so many variables. Great info!
I think the chest straps are pretty good, but I would ALWAYS end up with chafing. At this point I try not to worry too much about the numbers for easy runs. If I’m hitting goal paces for workouts I think thats more important.
100% I run by feel. I had a great easy run on Monday, I felt really good and mellow, but afterwards when I was looking at the data my heart rate was off the charts. I’m glad I didn’t have that feedback during the run.
And today I did a hard speed workout and my heart rate looked like I was hardly working! I agree, I was glad I wasn’t looking at it during the run. (Not that I could have pushed much harder, but I think it would have messed with my head).
I love to run by feel and if it feels easy, i think it’s ok. That’s how I’ve always done it. This is a great post, Lisa!
It sound simple but it’s so true! I just think alot of runners forget to really take it easy, because we are so used to pushing harder and trying to get faster.
I run by feel, too. I can’t stand to be looking at the watch, so I seldom wear it (except for races). I don’t post my paces every time I run (#boring LOL), but when I do, I don’t screen them for the “faster” ones. I’m usually posting a pic of my Garmin to reflect the distance because my paces are usually all over the map (due to the circumstances).
You don’t usually run with a watch? Good for you! Even though I don’t pay much attention to it while I run I always bring it with me.
Sometimes I like to post my distance/pace/time just to add something else to the picture when I think it looks kind of boring. It usually has nothing to do with how fast my run was. (Unless it’s a workout I was particularly proud of).
I think a lot of people run their easy runs too fast. It’s hard not to because it really does feel slow to run about 2 minutes slower than your race pace. Great tips.
I really struggled with running very easy until I was pregnant and had no other choice! Now my body knows how to run 2+ minutes slower than race pace and I have no problem doing that when I need to take it super easy.
My breathing is my downfall. I had my tonsils removed right when I started running and it created some pretty big difficulties for me in my breathing. I’ve gotten used to it, but getting air can sometimes be a challenge.
I wear a Garmin but I use it more for heart rate and to track my distance. My pace is going to be what it is (see breathing problems, and now leg problems), so I try not to get too caught up.
Oh, that’s so tough! Sounds smart to monitor your heart rate using your Garmin, especially if it can be challenging to control your breathing.
Great tips! It took me a really long time to figure out what an easy run was. It was a lot slower than I thought. I had to start out by monitoring heart rate and that helped me figure it out. I don’t pay as much attention to the heart rate monitor now and try to do it by feel, but it took a while to get to that point. Thanks for hosting the link up 🙂
It sounds like you took the right approach! It can definitely take time and practice to figure out those easy runs.
Great tips. Most often, I tell my runners “easy pace” and give them a pace range. When the weather isn’t favorable (like in the middle of summer), we switch to effort based workouts.
And that is why it is so helpful for runners to have coaches!:) Being able to provide a specific pace range based on the runner’s fitness, where they are in training, and other conditions can be really helpful. There can be much more to it than just “1-2 minutes slower than race pace”.
I struggle with this sometimes but find running by feel works best for me. Great post!
That’s great! I think that is an ideal way to run easy if it works for you.
Thanks for the great tips! I never really know how slow to go. I do spend a lot of time looking at my watch.
I think the more you practice the more you will get used to what it should feel like to run easy!
I think this is one reason why I always got injured trying to follow a plan. I didn’t have an “easy” pace. Now I may start running with a friend who’s pace is a bit slower than mine, which is another way to ensure I slow down..
That’s a great strategy!
I run a lot of runs by how I feel (but that is often still too fast for a real “easy” run… and the ones where I actually slow down more often don’t feel that “easy” (because I have a bad day or something!)
I should try the HR suggestion!
It can be confusing and there are so many factors that affect how we run each day!
I’m very much a run-by-feel runner. After years and years of structured running, I am pretty good at pinpointing (by breathing and talk-test) what pace effort I’m running in.
Thanks for sharing!
Running be feel is so great for easy running! And such an important skill to have.
this has always been hard for me to do. I now set my Garmin to keep me in range and that seems to work
That’s one reason that I never wear a watch when I train. I run by feel and if it’s slow, I don’t care.
I do have friends that analyze their pace for each run and stress that they are running slow. I say “it’s your training run, it’s ok to be slower than you would run in a race.”
Wonderful points.
At this point, I feel like I am running every run easy thanks to the weather, but that’s ok.
Great tips! I also like to run by feel rather than measuring my heart rate. And I have found it a lot easier to slow down the older I get!
That’s a good tip with breathing through your nose! I’m going to try that on my long run today!
If I run by feel I always notice that I get faster towards after a bit, but with that trick it should work better!