Lately I think that I have developed a new-found appreciation for the easy runs in my training cycle. I used to think of easy runs as boring, slow, annoying, extra miles…or on the other hand there was a time when I wasn’t really doing “easy” runs so I was really just adding another run at whatever pace my body felt it could handle that day. This meant that sometimes I was pushing the pace too much on what was supposed to be an easy run.
I think that two things have changed recently that have led me to see these easy runs in a new light. First, I’m alternating hard workouts with easy runs or rest days. My hard workouts are HARD. I need the easy runs to recover. I appreciate the days when I can go slow and relaxed. The other thing that has changed is how I think of the easy run and what I have been getting out of it.
This post isn’t meant to be all “informative” with reasons why easy runs are good for you. The research is certainly there and perhaps that can be a post for another time. To me, the best proof that something works is seeing for yourself. I had learned about the benefits of easy running over the past few years, with the RRCA coaching training really driving the point home. This summer I FINALLY learned to run easy and get the most out of those runs.
I think somewhere between running without a Garmin and my super relaxed vacation runs I finally started to let go of my need to hit a certain pace during each run and just run off of feel. Some days “easy” may be an 8:45 pace and other days its a 10:30 pace. It’s actually kind of mind boggling to see the different paces but know you felt about the same.
During my easy runs I am learning to relax- both mentally and physically. I try to think about which muscles are tense and I tell them to relax (yes sometimes I talk to my muscles- don’t judge me). I let my mind go where it wants and remind myself how nice it is to not have a workout that requires my attention. I think about what has been stressing me out lately, try to work it out in my head, and just let it go. I usually get random songs stuck in my head too. This morning it was “Young and Beautiful” from the Great Gatsby movie- no idea why but I just went with it. By the end I find that my mind is more clear and my body feels better than when I started. I think that may be the goal of these types of runs but like I said I’m not here to share research, just personal experience.
If you are struggling with easy runs- feeling like you don’t want to do them, like your body feels worse after, or you’re not able to relax- take a look at your training. Maybe you need an extra rest day… Maybe you aren’t running them easy enough… Maybe you aren’t letting yourself relax. One way to measure your effort is by wearing a heart rate monitor. I also just listen to my breathing and make sure it’s slow and controlled. Another way to make sure you are running easy enough is if you can hold a conversation while you are running. At the RRCA training we were told that if you can sing “The Brady Bunch” song while you are running then it’s a good conversational pace.
After all my complaining yesterday about running in the humidity I though I owed it to running to show some appreciation. And lately I’ve been loving the easy runs. (I’ll love them even more when the weather gets cooler!)
Do you enjoy easy runs?
Do you find it easy to relax (mentally and physically) while you are running?
Lisa I was loving this until I got the Brady Bunch song stuck in my head. I’m about to go out for a nice easy run and if this song is in my head the whole time I won’t be happy!
Agree about the easy runs. They’re sometimes forgettable but sometimes the best ones 🙂
Haha sorry! I get that song stuck in my head way too often ever since the training. Hope that you were still able to enjoy your run and get the song out of your head!
I definitely relax while I am running which for people who don’t run, makes no sense! I can’t think straight during the hard runs which is what tells me they are hard. The easy days are when my mind wanders and I forget I am running. It’s so true though that some easy days are at an 8:45 pace and some days are well over that. All depends.
Most people think of running and think it would impossible to relax! But I think once you are comfortable with running it can become a relaxing activity if you let it.
My problem is that I’ve gotten too comfortable in the easy runs. I need to make myself work for it more (in terms of speedwork, etc), but I keep telling myself that I will do so after the marathon. We’ll see about that!
I think that in training for a marathon the easy runs can also just help with more time on your feet, building endurance, etc. So even if you haven’t done any really hard workouts I think its still good to just be out and on your feet running!
Loved this post! I really struggle with taking my ‘easy runs’ easy, because they tend to be my shorter runs I often end up using them as speedwork! I do find it easy to relax when running but only after the 3 mile mark!
I think I had been doing my easy runs similar to you awhile ago. I would run faster because I wasn’t going for as long.I think I ended up more tired and my other workouts suffered. It can take me a few miles to be able to relax as well:)
At the beginning of this year I wasn’t doing any speedwork, so when I started doing that I LOVED the hard days and felt annoyed by the easy ones because I kept wanting to improve. Now that it’s been a few months I definitely see the benefit of mixing in the easy days…. and look forward to then. Tonight is an easy run for me, yay!
I think that is what happened to me, too! Enjoy your easy run tonight:)
I like easy runs for exactly those reasons you said. I feel relaxed and able to get into the zone and just chill out for a while. You can’t really do that when you’re working on speed or running with a goal in mind. I sometimes struggle with the idea that I didn’t get in a “good enough” workout since I’m not completely exhausted by the end, but it’s a good change of pace.
I think that easy running has so many benefits if you do them right. I also struggled for awhile with the thought of not getting in a good enough workout, but you are still moving, getting your heart rate up, and working different muscles than when you are doing a super intense workout!
I’ve been using Run Less Run Faster and that doesn’t have ANY easy runs. All 3 runs have to be at a hard intensity….good things about that AND bad. I miss my easy runs where it wasn’t just about hitting a certain pace!
I tried Run Less Run faster when I was training for a 1/2 marathon in 2012. I ended up adding in easy runs by the end. I still got a huge PR, but I ended up sort-of injured (probably from jumping to higher mileage with intense workouts!) I am glad that I tried that method but I think I have learned that I really like having easy runs in my training.
I think I struggle more with the easy runs. The Garmin can make it so hard to enjoy an easy run sometimes – if I’m having an off day and my pace is significantly slower than normal, I freak out and start to push myself. (Hello, counterproductive.) And I think it’s a runner’s right to complain about heat and humidity! = )
It was really hard for me to stop worrying about pace. I tried leaving my garmin at home for awhile but I like to track my distance. So now I wear it but try not to look at it at all. Sometimes I still get frustrated with my slower paces but then if I have a good workout the next day its a reminder of why I took it easy the day before!
I prefer easy runs most of the time. I find that that’s what brings me to that place of ease with running and it’s the reason I run. I don’t like stressing about pace or distance or time or anything else. I like to just let go and run. The only time I have a hard time accepting them is when one day I’m running one pace that feels easy and the next I’m 2 minutes slower and that’s easy. But it’s what the body wants at that time.
I think that this summer really helped to remind me of how nice it can be to just run with no expectations. I feel like I am training for something all of the time and I put too much pressure on myself. I am going to make sure to take some more time for relaxed easy running after my marathon too!
I used to have the same mentality about running and felt as though I had to match a certain pace every time I ran. I now enjoy and appreciate my easy days and just running, without any expectation. I am learning how important it is to run at an easier pace, as it’s not as hard on the body, still builds muscle memory, and allows the body to recover quicker. I usually have an easy run at least once a week and I love it!
You are so right about all the benefits of easy running! I’m glad that you have also learned to love the easy runs:)
Lately I have been doing too many easy runs. I need to push myself a little more a times to appreciate those easier runs.
I think easy runs are a great way to build base into higher mileage/tougher workouts. I do find that I appreciate them more when I have hard workouts before the days before or after!
I love easy runs. It’s so nice to just go out the day after a hard workout and just enjoy the run without thinking about paces. I’m in the same boat as you…it took me until this summer to realize that they can be so much more enjoyable when you just let go!
Exactly! I’m so glad that I finally stopped worrying about pace when doing easy runs. It makes them so much more relaxing plus I have seen the benefits in my harder workouts!
I’ve been getting good at running easy lately, and YES finally appreciating them especially when there is a hard run looming in the future
I have really been enjoying alternating hard and easy days…on the hard days I look forward to the easy runs, but I find that after the easy runs I’m ready for a hard workout!
I know what you mean- sometimes it’s hard to force yourself to slow down and take it easy. When I was training really hard, I never really had easy days because even when I didn’t have a workout, I ended up pushing myself as hard as possible at the end of the run because I felt like otherwise I was losing fitness and wasting time. And, of course, that led to some major burnout and a few injuries. Now, I take it easy when my body is telling me to do so and I feel much better for it. I don’t even wear a Garmin anymore because I like to run completely off of feel, and I found myself to be incapable of taking it easy with my mile pace staring me in the face. I can generally feel which days are “good” and “bad” and that’s good enough for me. I try to save the watch for interval training only, when you really need a reminder of how hard to push!
That’s awesome that you have also learned to embrace the easy runs! I still wear a Garmin to track mileage but I really don’t even look at it much unless I’m doing a workout. Now I really try to just run off of feel- which is so much better that being a slave to a gps watch!
We are the same! I finally learned to appreciate easy runs this training cycle. The woman that runs my running group even explained all the important things that happen to your body for recovery that don’t happen if you push yourself. I think that is what finally made me accept the easy run. Sometimes I still get that pit in my stomach when I look at the pace, but I remind myself I am supposed to be going slower!
It’s so true! There are so many important reasons to make easy runs easy. I’m glad that you have also learned this important lesson!:)