This Is How Easy Running Should Feel - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of This Is How Easy Running Should Feel from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Keep the run in Heart‑Rate Zone 1 (≈91‑130 bpm). In hot conditions the pace will feel very slow, but staying under 130 bpm maximises recovery.
If your HR spikes above 130 bpm, stop and walk until it drops back into zone 1 before continuing.
Adjust pace based on temperature: hotter days = slower pace to stay in zone 1; cooler days you can run a bit faster while still staying under 130 bpm.
Treat the easy run as a game—focus on perfect form (toe, ankle, knee, hip alignment; arms relaxed at nipple height) to keep it fun and efficient.

Workout Example:

Warm‑up 5 min easy jog, monitoring HR.
Run at a pace that keeps HR ≤130 bpm – for most runners this is about 6 – 6:20 min per km in hot (≈42 °C) conditions.
If HR climbs above 130 bpm, walk 30‑60 seconds until it falls back into zone 1, then resume jogging.
Continue for 20‑30 minutes (or 3‑5 km) focusing on relaxed arm swing and aligned lower‑body posture.
Cool‑down 5 min easy jog or walk, again staying in zone 1.

Closing Note: Give this easy‑zone 1 recovery run a try today—adjust the pace to match your own heart‑rate zones using the Pacing app, and watch your legs feel fresher for the next hard session! 🚀