Do you truly run your easy runs at an easy pace? Or are you guilty of making them a little too fast, just to get them over with? Most training plans call for at least one easy run a week, and there’s a reason for it! Let’s talk about why you should follow your training plan and run your easy runs easy.
Varied Paces in Training
Have you ever been in your off-season, just running for fun, and realize that your you’re feeling kind of “blah”? Chances are that you’re doing all of your runs at almost the same pace. Most runners start out doing this. It’s hard to really make progress without varying your paces.
Think about the pace you would run if you were just running on your own for 30 minutes. What pace do you typically fall into? It’s probably not a super fast pace, but it’s also probably not “easy”. When a training plan refers to a run as being “easy”, it should be done at a pace that truly feels like you could run that pace for a long time and gives your body a break.
Junk Miles vs Easy Miles
Some training philosophies think of these easy runs as junk miles, but I believe there is definitely a benefit to them if they are done correctly. In my mind, junk miles are not intentionally easy or hard; they are more of those moderate miles that don’t really have a purpose. Running easy on the other hand can help you recover from a hard workout or long run and help you to build mileage with less risk of injury.
Typically a training plan for a distance race includes a long run, some sort of workout, and a few easy runs. As much as possible there should be recovery runs, rest days, or cross-training days in between those harder workouts. Easy runs have many benefits. They are another way to recover but they can also give runners more time on their feet, helping them to prepare for longer races. They also help to build your aerobic capacity and help your body become more efficient at supplying oxygen to your muscles.
The problem with running too fast
I’ve seen a lot of runners do their easy runs at close to their race pace, and then they fall apart on race day. (I will admit that I’ve been guilty of this too!) When I see runners training really well but then crashing on race day one of the first things I look at is their easy runs.
If you are feeling like you are not making progress, or you are getting burnt out/injured easily, or your training goes well but you fall apart on race day, take a look at your easy runs. Consider if you are actually running at the right effort!
Are you guilty of doing your runs too fast?
Have you ever had a strong training cycle but then fallen apart on race day?
How many easy runs do you do each week?
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I agree 100%. Right now I’m pushing the speed on my long runs, but to offset that I do an easy run once a week and another easy paced run with some hills. Those two easy runs each week pay the dues for the harder work.
Yes its so important to balance out those harder workouts with easier runs!
I agree. Most runs should be done at an easy pace. Speed work should be specific to training.
Exactly! I think alot of injuries/burnout can be avoided by slowing down on those easy runs.
Most of my runs are at an easy pace, although what I’m guilty of sometimes is running out of time and then going superfast towards the end just to get home on time to the kids and relieve my babysitter. Looking forward to next week’s post because what I’ve found is that my easy paces FEEL easy but when I check my heart rate sometimes, it’s a lot higher than I think it should be for an easy pace…
Haha I have done the same thing too at the end of an easy run! Sometimes I will add in strides at the end, so at least I feel like there is a purpose for going faster.
Interesting point about the heart rate! There are so many factors that go into it. I hope that you find next week’s post helpful!
My best races have occurred when my easy runs were 1-2 minutes per mile slower than goal race pace (for a half or marathon). I find it also makes higher mileage more enjoyable if most runs are easy and relaxed!
Agreed! I think sometimes we dont like seeing those slower paces, but its worth it to run a faster race!
I totally agree with everything you wrote! Which is why I wanted a Garmin with HR, and am very happy to have one now. HR training (which I do kinda loosely) is very helpful to keep those easy runs easy.
Right now I’m only running 3 x week, not training for anything), so I typically don’t actually have an easy run — although sometimes I still will if I don’t feel like pushing it one day.
That’s great that you have been using a HRM and is working for you! When I’m running less sometimes I will add a cross training session like riding my bike in place of an easy run.
I definitely run some of my easy runs too hard and some of my hard runs too easy. Old habits die hard!
Haha its so easy to just slip back into our comfortable pace, even if its not what the plan calls for!
This is totally me. I blame my long legs, but it’s really a struggle to run “slower” than what feels comfortable. I’m not running fast, by any means, but I know I’m running faster than I should be for the majority of my runs. UGH.
I know what you mean! Honestly it has always felt really weird for me to run a very easy pace. Funny enough, pregnant running forced me to get used to it. I started running slower than 10 minute/miles which I had never done before. Now I find that I can drop down to those paces and it no longer feels quite as weird.
I’m guilty of running my long runs too fast. Always. My legs just seem to dial in to a pace and I struggle to hold back.
I have the same issue! I tend to start out at an easy pace but then I get into it and speed up a little, and its hard to run slower.
I have NEVER shied away from the easy pace, lol. In fact, I probably err on the side of the easy pace way too often. But I do think you are right. You can’t go all out all the time – even the elites agree. There’s a time and a place for every pace.
Its good to be comfortable with an easy pace! Most runners are just so focused on running hard and fast as much as possible;e.
My bad….almost ALL my runs are easy. I only speed up at the end if I need to get home and I’m late!
But right now, my foot is painful so that justifies my easy runs.
My races are pretty successful (and probably could be faster if I did follow a training plan.) But I don’t race for time.
Running easy is not necessarily a bad thing! Especially while you are babying your foot. It will help you keep/build a strong base!
I know so many people who are so hung up on pace that they can’t mentally grasp the concept of running slower. It’s really too bad, too, because it’s usually the same people who get really bent out of shape if they have a “bad” race or run.
Very true! While usually I think its best to not even look at your pace when doing an easy run, I also think some people need a prescribed pace range to get them to actually run slow enough. But hopefully as they get used to it it can be something they do more naturally!
I struggle with running my longs runs as slow as I should. Faster=stronger, doesn’t it? Ugh!
Thanks for the reminder!
Its so easy to get caught up in that way to thinking!
Oops! Somehow your post didn’t show up in my WordPress feed… well, anyways I’m glad I checked your blog!
I am totally guilty of running my easy runs too fast. Thanks for the reminder to add more variety in speed!
I’ll be joining your linkup next week! 😊
I think so many of us can get in the habit of running them too fast! Glad you will be joining next week!
I’m a huge fan of running easy and slow. Which sounds silly when I run slow anyway. lol. I may not have gotten any faster, but I’ve also had minimal injuries over the time **knocking on wood**
I’m sure its helped you to avoid injury and at least maintain a solid base! And if you decide to add in a little faster running, I’m sure you will see improvement in your times!
I often just run by how I feel, so an easy run (aka a slower run) happens by accident for me… it’s hard to slow yourself down, but I KNOW better. Thanks for the reminder!
I think it you are running by feel then that is a good thing! Hopefully when your body needs a break it will tell you and you will slow down naturally.
Definitely guilty of this! I start out fairly slow, then get faster and faster… instead of sticking to the easy pace. You are so right, sticking to a truly easy pace is more beneficial in the long run.
It can he hard to continue with an easy pace, especially if you are feeling good!
My husband’s race times improved dramatically once he started running with me! He is at least 3minutes/km faster, so when we do any long runs together, his pace is super-easy. And we think that’s the reason he’s become so much faster!
That’s awesome! I bet it’s nice for him to see how much it really helps!
Once I started to pay attention to pace more and find my different zones, it clicked. I started to notice major improvements in my times. Slowing down for long runs is still a challenge sometimes
That’s great! I have a hard time with slowing down enough on long runs too.
These days most of my runs are at an easy pace (though they don’t always feel that way). I think I need to add some harder runs, then I’ll enjoy those recovery runs a lot more!
It can be nice to change things up, and then like you said you will appreciate the easy runs even more!
I’m totally guilty, and I honestly have struggled forever (?) with this issue. It feels so awkward to run slower than what feels natural….
It did for me at first too but now it doesn’t feel as weird. Although I could probably afford to slow down even more some days!
I feel like I usually fall apart on race day. I have so much generalized anxiety and imposter syndrome that I can’t quite get myself to stay focused.
That being said, I am always happy to run easy miles!
The mental side of racing can be so tough!
Sometimes I feel like all my runs are easy. Or perhaps they are junk miles. Basically because the friends that I train with are slower runners.
When I run alone I struggle not to walk. I’ve been told it’s because I need to slow down so I don’t have to walk.
I do agree with the reasons you mentioned.