Is Your Easy Run Truly EASY?
One of the most common changes I implement when starting to coach someone new is making the easy runs easier. It’s very common for runners go too hard on their easy days (even experienced runners and elites do this sometimes!!). Unfortunately, without easy days that are truly easy, we compromise our ability to run hard, run fast, and perform well consistently when we want to.
Not sure if you’ve nailed the “easy run?” Here is a quick quiz:
Answer TRUE or FALSE to each of the following statements
You are a creature of habit and generally cover the same distance (and/or route) when you run.
You tend to start your runs at a quicker pace than you finish.
You always wear your watch run so you can track your metrics (HR, cadence, pace, power, etc).
You avoid running with people who are slower than you, or who might walk during the run.
You often slow down in the middle of a run.
You naturally settle into the same pace when you’re out running, even when you aren’t trying to.
Scoring
Mostly FALSE = Good work. You know how to run easy.
Mix of T & F = Your easy runs could use work. You probably need to run slower on some days.
Mostly TRUE = You need to run slower and easier if you want to reach your potential. Keep reading to learn why easy running is so important, and for some tips on how to improve your easy runs.
Why Run Easy?
The main purpose for easy running is to add variety to training. We want to avoid every training day being approximately the same moderately hard effort.
Variety helps trigger training adaptations and fitness gains. In other words: progress. But it’s difficult to add truly hard workouts or runs to a training program that is already fully of moderately hard days. Several easy days in a week makes room for some harder days. Your body will have the energy to do more quality running on a couple days a week. Then it will recover and gear up on the easy days. Easy days mean better recovery which helps prevent injuries.
Related Topics:
Run Slow on Purpose
Variety: Get out of the Rut
The Greatest Training Tool: Perceived Effort
How to Run Easier: Try any of the following
Start your easy runs by breathing through your nose for the first 1-2 minutes. Keep your mouth closed! This will ensure you establish an easy starting pace for your run.
Run with people who run slower than you normally do. Settle in to their pace. Stop looking at your watch. Walk if they need a walk break.
Maintain a “conversational pace” which means you can comfortably continue a full blown conversation throughout your entire run.
If you don’t run with other people, or you run out of things to talk about, try nose breathing briefly for about 20seconds at the start of each mile to keep your effort in check. Slow down as needed if your effort is too high for nose breathing.
Leave your watch at home. No data. No strava. No kudos. No pushing the pace. ***This is a biggie. If you have a problem with leaving your watch at home occasionally (not every day, not even once every week!!) you are too attached to your pace.
Add walking breaks at set intervals throughout your run (for example: every 10th minute, or the last 0.1 of every mile). Do not walk at random.
Walk up all the hills.
Use a HR max limit **This only works if you have individualized, accurate HR ranges for yourself. If you don’t run easy you can’t determine your HR ranges from your own training.
Related:
Target Heart Rate
Walk to Run Faster
Here is some “proof” that a run is truly easy:
Cadence (steps per min) is lower than it is on moderate & hard effort runs
Runner speeds up a bit throughout the run as their body warms up and legs loosen up. Ending pace is slightly faster than the starting pace. This is subtle and happens naturally.
Runner does not slow down in the middle of the run or as the run progresses.
HR average is significantly different (lower) than it is for moderate effort runs and tempos
Runner finishes feeling like they could comfortably add on a couple more miles at the same pace or faster
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.