Easy runs. Recovery runs. Chatty miles. Runs at a conversational pace. Whatever you call them, they make up the bulk of a good training plan. And yet, they’re often the hardest runs to get right because, well, they can feel counterintuitive. Shouldn’t you be pushing yourself if you want to get faster?
The truth is, running is tough on the body. Think about it—every step is basically controlled impact, over and over again. Running fast has its benefits, but it also puts way more stress on your muscles, tendons, and bones. That’s why it takes longer to recover from speed workouts and why too much intensity can lead to injury. Easy runs are what keep you progressing without breaking down.
Finding Your Easy Pace
So, what exactly is an easy pace? In theory, it should feel comfortable, but that’s not always easy to gauge. A rough way to estimate it is by adding 25-35% to your fastest 1km time. So, if your best 1km effort is 5 minutes, your easy pace would be somewhere around 6:30/km. Not an exact science, but a useful benchmark.
Another great test? Your breathing. Pay attention on your next run—if you can chat in full sentences without gasping for air, you’re in the right zone. If you’re huffing and puffing, ease off. Imagine someone stops you mid-run to ask for directions. Could you answer them without needing a second to catch your breath? If not, slow it down.
Why Easy Runs Matter
It’s tempting to skip easy runs or pick up the pace when you feel good, but they actually serve a huge purpose. Here’s why they’re so valuable:
They help your body recover and adapt to harder sessions.
They improve endurance, making you stronger over time.
They reinforce good running form without the strain of speed work.
They make it easier to hit your tough workouts feeling fresh and ready to go.
They’re a great way to socialize, listen to music, or just clear your head.
How to Make Sure You’re Running Easy Enough
A lot of runners struggle with this. It’s easy to think, I feel fine, I’ll just pick up the pace a little. But easy means easy. Here are a few ways to check you’re doing it right:
Stick to an effort level of about 3-4/10 on the RPE scale (Rate of Perceived Exertion).
Use your breathing as a guide—if you can’t comfortably talk, you’re going too fast.
Expect variation. Your easy pace won’t be the same every day. Poor sleep, work stress, terrain, weather—it all impacts how you feel. Adjust accordingly.
Keep your cadence high—175-185 steps per minute is ideal. Small, quick steps are easier on your body than long, forceful strides.
The Bottom Line
If you want to get faster, you have to slow down sometimes. Running fast all the time just leads to burnout and injury. Easy running builds endurance, helps your body absorb training, and ultimately makes those key speed sessions more effective.
So next time you head out for an easy run, embrace the slower pace. Enjoy it. Save the hard work for when it really counts.
And if you’re ever in doubt? Just slow it down.