When it comes to running, it’s easy to get caught up in the numbers. What’s my pace? Can I go faster? Can I go further? What’s my PB? But really, when it comes to being a great runner, it’s all about perfecting the easy runs and creating solid fitness foundations. The truth is: easy runs hold the key to unlocking long-term running success.
Benefits of Short Runs
Easy runs make up a pretty large percentage of any training plan, whether you’re training for a 5k, a marathon or anything in between. In a world where PBs and intense workouts can be the key focus, it's easy to dismiss the significance of easy runs.
Some of the health benefits of short runs include:
- Builds aerobic endurance
- Improves cardiovascular health
- Reduces injury risk
- Strengthens your fitness foundations
So not only are they easier and quicker to fit into your day-to-day life, the benefits of shorter runs are huge!
Easy Run Pace: The Conversational Pace
We’ve all fallen into the trap of thinking ‘faster is better’ and pushed ourselves to our limit, but the secret to success is perfecting your “conversational pace”. Conversational running pace is what it says on the tin; running at a speed where you can still hold a conversation and aren’t gasping for breath.
This style of running is definitely a case of trusting the process. We completely get that running faster and harder and being out of breath makes you feel like you’re doing the right thing, but mastering your easy run pace allows your muscles to recover, minimises the risk of injury, and builds the basics for successful future runs.
Adjusting to Easy Runs
There’s no denying running slowly can take some adjustment, especially for a seasoned runner, because it doesn’t always feel like your natural pace or like you’re progressing. But we’re here to tell you to let go of that feeling and embrace the slower pace! Enjoy these recovery runs for what they are, even if that means running at an 11-minute mile pace.
Easy Run Pace Tips
If you’re just starting to slow down your runs, it can take a bit of an adjustment both mentally and physically, but here are our top tips:
- Embrace the "10-20% rule": if you can't restrain yourself from speeding up, promise to increase your pace by no more than 10-20% of your easy pace.
- Recruit a running buddy: finding someone who matches your easy pace is not only great company, but it will help you naturally settle into the right rhythm.
- Employ the "talk test": if you can chat comfortably while running, you're nailing it!
The Joy of Finding Your Easy Pace
Easy runs, slow runs, short runs, whatever you want to call them, once you’ve accepted that they are the foundation of your running pyramid, support your speedwork, long runs, and races, you’ll learn to love them.
