Run Slow On Purpose
Many runners don’t have huge aspirations to be super fast. Of course it would be nice to be fast, but it’s not the top priority and that’s okay. Most of the runners I coach prioritize either going longer (endurance), running without walking (getting fitter), preventing injury (resilience), and long-term running (a lifestyle) ahead of getting very fast.
But one thing none of them aspire to be is a very slow runner.
So it’s usually unexpected when I start asking runners to slow down. It can be surprising when I assign a run with “no pace goals” and at “snails pace” (a phrase I adopted after hearing it used by one of my clients). But every single training plan I write - though they are all different - is mostly made up of easy running.
Most of Training Should be Easy
Easy running is not just a portion of the training plan or even half of the training plan. As a coach, I assign a maximum of 2 training days per week that involve hard running, and even with that hard running, most of the daily volume is easy when we factor in warmup jog, cool down jog and rest periods.
A third day may or may not involve some running at a moderate effort. (This depends on a number of factors, the most significant being age. Younger runners can recover more quickly from hard efforts.)
What does “Easy” Really Mean?
Easy days
When the goal of the day is to cover the distance without getting tired.
“Easy” in general means slow. Even very fast runners know how to run easy and slow. In fact running easy is a huge part of their training. Regardless of ability level there should be a very distinct difference between a runner’s fast/ hard and slow/ easy paces. If I assign 2 runs in a week of the same distance, 1 run moderate-to-somewhat hard and 1 run easy, I’m looking for a difference in average pace of about a full minute per mile (~40+ sec per km).
Oftentimes runners who are very watch-dependent and pace-oriented need to learn how to run easy. In some cases, runners simply need to leave their watch at home for some runs to “allow” themselves to go slower.
In other cases, it can be helpful to use the watch to as a tool:
To ensure pace is kept easy, runners can monitor their Heart Rate. Heart Rate is somewhat individual, so numbers should be considered on a case by case basis. In general, true EASY running should result in HR average of ~60-65% (or less) of an individual’s max HR.
Easy pace means the effort is LOW, start to finish.
“Conversational Pace”
The phrase “conversational pace” is often used to describe easy pace - it’s a pace that you maintain while chatting without getting winded. There are a couple problems with this gauge of easy running: 1) Many of us run solo. 2) Unless two runners are of very similar fitness, one of them will be easily lured into running too fast on an easy day. Conversational pace only works with the right running buddy, when both are committed to keeping it easy!
Why Run So Slow?
Are you doing the math right now? Have you realized your easy pace is not actually easy? It can be unsettling to consider how much slower you might need to go, but this should be good news. Running slower is one of the best things you can do for your training.
Running slower allows runners to handle their volume (miles or kms) with less stress, injury and fatigue. Recovery time is quicker when the running is slower. For runners who struggle with frequent colds/illnesses and/or injuries, slower running on easy days (and more easy days) will help break that cycle.
For healthy runners the goal of running slower is to make gains. Easy days made easier allows room for increased weekly volume and/or higher quality (intensity) workout days. Easier easy days means hard days can be harder. The top two ways to make progress as a runner are: running more, and running faster. The only way to do that is to start running slower.
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.