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It might sound counterproductive, but running easy is one of the keys to unlocking faster runs! We sat down with Runna, the #1 rated Running Coaching App to discover how running slow can help you run fast.New to Runna? You can get your first two weeks of Runna’s personalised coaching for free using the code HUELDIGEST when signing up or use this link.
Easy running, also known as recovery runs, slow running, or chatty miles, is a crucial part of any runner's training plan. These runs form the bulk of your training and are incredibly valuable. However, they can often feel counterintuitive, leaving many runners struggling to embrace them fully.
Running is demanding on the body, involving repetitive, high-impact movements. While running fast has its benefits, it also puts more stress on your muscles, tendons, and bones, increasing the time needed for recovery and the risk of injury. This is where easy runs come into play.
Easy pace is also termed 'comfortable' pace. It should be just as it sounds: comfortable.
But how do you find it? A useful guide is to add 25-35% to your fastest 1km time. For example, if your best 1km time is 5 minutes, multiply it by 1.3 to get a 6.30 min/km pace. This method isn't foolproof but provides a good benchmark for how to pace your easy runs.
However, you shouldn’t focus too much on a single pace for your easy runs. It will vary day to day depending on your fatigue level, terrain, elevation and weather. The aim is for the effort to be conversational. Pay attention to your breathing during your next run. You should be able to speak in full sentences without struggling for breath; this is a conversational pace. If you’re breathing heavily, you’re likely going too fast. Imagine if someone stopped you for directions – could you answer without needing a break? This helps you find the right pace for those easy runs.
Easy runs offer numerous benefits:
Social and Relaxing:
Chat with a friend, run while taking a phone call, or enjoy a podcast.
Recovery and Adaptation:
Allow your body to recover and adapt to the stress of harder workouts.
Endurance and Performance:
Improve overall endurance, aiding in better performance.
Form Practice:
Opportunity to focus on and refine your running form.
By incorporating slower runs, you can increase your weekly mileage, boosting your endurance for long-term goals. Easy sessions also help you feel fresher and more motivated for high-intensity workouts.
Though it sounds straightforward, many runners struggle with easy runs. Here’s some advice:
Use RPE (Rate of Perceived Exertion):
Your effort level should be low, no more than 5/10 (with 0 being rest and 10 being maximum effort).
Use Pace as a Guide, But Listen to Your Body:
We provide a target pace, but prioritise RPE. Your easy run pace will vary based on factors like sleep, daily stress, terrain, and weather.
Maintain a Strong Cadence:
Aim for 175-185 steps per minute. More frequent, lighter steps reduce stress on your body compared to fewer, harder steps. Read our article on cadence for more details.
Don't feel the need to always push yourself to run fast. It may take some getting used to, but remember the importance of easy running. Run slow to run fast, as the saying goes. If in doubt, slow it down!Top Tips to Nail Your Easy Runs
Hold a Conversation: Can you chat comfortably while running? If yes, you’re on the right track.
Monitor Your Breathing: Ensure it’s steady and not laboured.
Adjust Based on Daily Variables: Be flexible with your pace, adjusting for factors like tiredness or terrain.
Embrace the power of running slow to ultimately run fast. Your body will thank you, and your performance will reflect the benefits.Ready for an easy run? Get your first 2 weeks of Runna for free using the code “HUELDIGEST”.
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