Not to be too dramatic but…I learned something about running this year that has completely changed the way I think about training. What is that lesson that has been revolutionary for me? It’s simple. EASY RUNS. Yes, easy runs or “sexy pace” or long slow distanced runs. Whatever you want to call them, they are crucial to long-term running success.
Most Important Running Lesson I’ve Learned
Admittedly, up until about a year ago, I blew off easy paced runs. It was not uncommon for me to go out every weekend and try to best my neighborhood run route time. The result was that my race times were not improving at all. I had lots of little nagging injuries. More importantly, I was frustrated and felt that my best running days were behind me.
Then, a year ago, I joined a group coaching program through Team Wilpers (by Matt Wilpers, Peloton) and everything changed. I learned how to push myself through tough tempo and threshold runs and wait for it…slow down my easy runs significantly. It can be hard to slow down and I still struggle with it on some days.
Slowing down my easy runs helped my body recover from the strenuous intervals and adapt to new training demands. I was able to add distance without overtaxing my body. So what happened? I had the best running year in a decade and was able to beat my own times from 10 years ago. I felt strong and confident on race day and was able to execute my race plan.
Why do easy runs
Easy runs help to build endurance without overtaxing your body. They can help you run at a more relaxed pace and enjoy the long run. in theory, slower running allows you to run faster on your harder days.
” You cannot run too slowly on a recovery day, only too fast. Make sure you understand that. It is a simple concept that is notoriously hard to grasp. (source)“
Running your easy runs too hard/too fast can negatively impact your next hard workout. You may be fatiguing your body and setting yourself up for a less than stellar hard workout.
On a longer, slower run your body taps into its fat stores for energy. Conversely, a speed workout or tempo run uses glycogen (carbohydrates) for fuel. “Easy runs also train the cardio, respiratory, and muscular systems to work more efficiently”.
Injury prevention
Slower running may lead to less chance of injury as your tendons, ligaments, joints, and bones adapt to the stress of running. “It also strengthens them without causing immediate stress on them, which might lead to injury,”
How to determine your easy pace
Coaches tend to have their own formula for determining different paces. This simple pace calculator can give you a great starting point.
I’ve learned my lesson that I can’t run hard and fast all the time. Really focusing on running my easy runs slower has paid off in performance gains. When I am not executing a tempo run or a threshold run, you will find me perfecting my sexy pace.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
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Thanks for this, Deborah! This is something that I definitely have to learn.
I just used that pace calculator link (thanks for that, too). Yep, I need to slow down!
This year, I’m going to work with a coach, so I’m sure he will remind me of exactly that, too!
It is hard to do at first and is counterintuitive but it really does work. I hope you have much success this year ahead!
Yes, easy runs are so important! I finally learned to slow down when I was pregnant and postpartum. Before that I was probably running too fast most days. It definitely helps so you can push harder on your hard days and recover more effectively!
Exactly! It is hard to do at first and I still have to remind myself
I agree. Easy runs are important.
I don’t have a problem. All my runs are easy… luckily I race a lot.
My problem is the opposite… I need to do the other kind of runs…
Whatever you are doing seems to work really well for you!
It’s such a paradox, but the slower runs are so much tougher than the “fast” runs (at least they are for me). I’m very much a work-in-progress on this.
I agree the slower runs can be a lot tougher mentally for me as well. I have learned that they are so beneficial
yep, every coach says this right…too fast on slow days, not quick enough on fast days….I hate that word slow though, I like effortless…if I feel like I could go forever, that’s the pace that will get me to where I want to go…
I like “effortless” too
It’s very hard to put those slower runs into practice, but they’re so important!
agreed! It is a challenge but worth it
I love this running lesson! Admittedly I do not differentiate too much between my runs, primarily because I am not training for anything, but I think I can use this approach for running at OTF, depending on the templates for the week.
YOu could definitely use this approach in your OTF classes and some of the Peloton run classes as well
Yes! Coaches have been telling us this for so long but it is hard to really “get it.” Congrats on your great running year and keep it up. Slowly. 🙂
Yes, it is hard to get it but it makes sense once you do it. I am still a work in progress
YES, YES, YES to this lesson. So… when I was training for my ultra-trail race in 2021/22, Ditiro accompanied me on most of my long runs. He is a LOT faster than me, so this pace was very slow for him. At first, he struggled, but once he got used to the pace, he got comfortable. Guess what happened in 2022? He PB’d the 5K, 10K, and 21K distances. What shocked him the most was that he didn’t feel he had changed anything in his training. So, it came down to all the easy runs he had done with me. Whenever someone asks him “What did you change?” He confidently answers: Running easy…
that is amazing that running easy helped your husband too. It really does work if you can get past your ego