Why Running Easy Is the Secret to Faster Times
Why Running Easy Is the Secret to Faster Times
“I thought the fastest way to get faster was to run faster all the time.” That was the line I whispered to myself on a blustery Thursday morning, when the mist hung low over the river and my legs were still shaking from the 5 km interval the day before. I was sprinting through the park, chasing a phantom PR, and the only thing louder than my breath was the nagging voice that said, “You’re going to burn out if you keep this up.”
The Moment That Changed My Mind
I remember the exact moment the idea clicked. I was on a familiar 7‑mile route, the trees lining the path were still bare, and my heart was thudding at a rate that felt more like a sprint than a jog. I stopped at a bench, checked my watch, and realized my “easy” run was actually a hard run. I could barely hold a conversation, and my legs felt as if they’d already done a hard workout. I thought about the countless miles I’d logged that week – three hard sessions, two long runs, and a “recovery” run that left me sore. Something had to change.
Why Easy Runs Matter – The Science in Plain English
1. Building the Aerobic Engine
Research shows that the majority of your mileage should be in the low‑intensity zone (roughly 60‑75 % of your maximum heart rate, or a 3‑4/10 rating on the Rate of Perceived Exertion scale). At this intensity the body:
- Increases capillary density – more tiny blood vessels deliver oxygen to muscle fibres, improving oxygen‑delivery and waste removal.
- Boosts mitochondrial count – more “energy factories” in the muscle allow you to burn fat longer, delaying the dreaded “wall”.
- Strengthens connective tissue – ligaments, tendons and bones adapt slowly, reducing the risk of stress‑fractures and tendonitis.
2. The “Gray Zone” Danger
Running at a moderate, “gray‑zone” pace (where you’re not truly easy, but not hard enough to be a true workout) can lead to a mismatch: your cardiovascular system improves faster than your musculoskeletal system. The result? Increased injury risk and stalled performance.
3. The Mental Reset
Easy runs are a mental breather. They give you the chance to enjoy the scenery, a podcast, or a simple conversation with a running mate. That mental freshness translates to more focused, sharper hard‑day sessions.
Turning Insight into Action – Self‑Coaching Made Simple
1. Find Your Personalised Pace Zone
Instead of guessing, calculate a personalised easy‑run zone. Most apps (including the one I use) can compute it from a recent race time or a simple 220‑age formula. For example, a 35‑year‑old with a max heart rate of 185 bpm would aim for 138–140 bpm on easy days. If you prefer to watch the numbers, set your watch to display heart‑rate only – that removes the temptation to chase a pace number.
2. Adaptive Training Plans
A good adaptive plan will automatically adjust the volume of easy runs based on your recent hard‑day load and recovery metrics. When your recent hard session was tough, the plan will suggest a slower, shorter easy run. When you’re fresh, you can safely add a few extra easy miles without over‑reaching.
3. Real‑Time Feedback
During the run, a subtle audio cue can tell you when you drift above the target heart‑rate zone. It’s a gentle reminder to slow down before you slip into the gray zone. The same feedback can also cue you to increase cadence or adjust your posture – a small tweak that adds up over weeks.
4. Collections & Community
Use a collection of easy‑run workouts – for example, a “Monday‑Easy‑5k”, “Wednesday‑Recovery‑6k”, and “Saturday‑Long‑Slow‑10‑km”. By grouping them, you can see at a glance how many easy miles you’ve done this week and whether you’re hitting the 80‑% easy‑run target that most coaches recommend.
A Simple Easy‑Run Checklist
| ✔️ | What to Do |
|---|---|
| Heart‑rate | Keep below 75 % of max (≈ 138 bpm for a 35‑year‑old). |
| Talk Test | Able to speak two full sentences without gasping. |
| Form Check | Relax shoulders, keep a light foot strike, maintain a neutral spine. |
| Duration | 30–60 min for most runners, longer if you’re building mileage. |
| Mindset | Treat it as a recovery session, not a performance session. |
Closing Thought & A Starter Workout
The beauty of running is that it’s a long‑game sport. By giving your body the easy days it craves, you set the stage for hard days to shine. When the next interval or race‑pace workout arrives, you’ll feel fresh, strong, and ready to push the limits.
Try this easy‑run workout tomorrow (all distances in miles):
- Warm‑up – 5 min easy jog (keep HR < 140 bpm).
- Main – 8 mi at a conversation pace (roughly 2 min slower per mile than your recent 10 km race pace).
- Cool‑down – 5 min easy, focus on breathing and posture.
If you want a little extra structure, pop the workout into a custom collection of “Easy‑Days” – the app will remind you when you’re staying in the right zone and give you a gentle audio cue if you creep up too fast.
Happy running – and if you feel ready to experiment, give the Easy‑Run Collection a go and let the data guide you to faster, healthier days.
References
- How to Race Faster - Runners Connect (Blog)
- What Should My Easy Pace Be? - The Mother Runners (Blog)
- Hungry Runner Girl: Embrace Your Easy Runs! - Women’s Running (Blog)
- It’s Okay to Run Slow… Really - Trail Runner Magazine (Blog)
- 360 YOU: Are You Running Easy Enough? - Women’s Running (Blog)
- Video: How fast should I run on my easy runs? - Strength Running (Blog)
- A Coach Answers Six Common Running Questions (Blog)
- Running Easy to Go Faster - Women’s Running (Blog)
Collection - The Easy Run Foundation: 4-Week Program
Monday: Recovery Run
View workout details
- 5min rest
- 0.0mi @ 12'00''/mi
- 5min rest
Wednesday: Quality Session
View workout details
- 10min @ 9'00''/mi
- 3 lots of:
- 0.0mi @ 7'00''/mi
- 3min rest
- 10min @ 9'00''/mi
Friday: Easy Run
View workout details
- 5min @ 12'00''/mi
- 0.0mi @ 12'00''/mi
- 5min @ 12'00''/mi
Sunday: Long Slow Run
View workout details
- 5min @ 11'00''/mi
- 0.0mi @ 10'00''/mi
- 5min rest
to import the collection after you install it.
