Easy runs should make up the majority of your mileage. Despite this, they are often the runs we struggle with the most as they can feel a bit counter intuitive! They are all your runs that aren’t speed work, tempos or long runs. Here we are going to deep dive into the importance of the ‘Easy Run’.
Keeping it easy
Easy runs make up most of your volume and are one of the most valuable parts of your training plan. Running is hard on the body, running at faster speeds generates more force through our muscles, tendons and bones, and as a result, takes longer to recover from as well as increasing our risk of injury. This is where our easy runs come in.
Are you running easy enough?
Keeping your easy runs easy is essential in becoming a better endurance runner.
How to find your easy
The main metric to use for easy running is RPE (rate of perceived exertion). Your effort level should be low - no more than a 5/10 (0 being rest and 10 being max effort!). Your easy run pace will not be the same day to day and will fluctuate depending on how you are feeling (lack of sleep, busy day at work, hilly terrain and weather will cause this to vary). Our top tip for pacing an easy run - can you hold a conversation at the pace you're going?
Benefits of easy running
Allows the body to recover and adapt to the stresses of harder workouts and races.
By incorporating slower runs, it means we can increase mileage sustainably, vital in training for any endurance goals.
A good way to make running social, slow down and make running a relaxing part of your lifestyle!
By doing a large proportion of our mileage at an easy pace it allows us to freshen up to then push harder on those long or speed sessions.
Coach Comment from Steph Davis
Enjoy your easy runs! These are the runs you can switch off, be social and explore new routes. Even if you feel good, keep the effort relaxed and pace easy. Save it for your next hard run session!