The benefits of easy runs are too often overlooked and not implemented by runners with the biggest goals.
Are you looking to improve your running performance and stay injury-free? If so, incorporating easy runs into your training routine could be the key to achieving your goals.
Easy runs, also known as recovery runs or maintenance runs, are runs done at a comfortable pace that helps to improve your aerobic fitness and aid in recovery from harder workouts.
While many runners focus on speed work and other intense workouts to improve their performance, easy runs are an essential component of a well-rounded training program.
I’ve found that the larger emphasis I’ve put on recovery easy runs, the sooner my legs return fresh and ready to rock ‘n’ roll on the next workout session.
In this blog post, we’ll explore the many benefits of easy runs and why you should consider incorporating them into your training routine.
From improved cardiovascular fitness to reduced risk of injury, we’ll cover everything you need to know to make easy runs a regular part of your training program.
Whether you’re a beginner runner or an experienced athlete, read on to discover the many benefits of easy runs and how they can help you achieve your running goals.
Improved Cardiovascular Fitness
What I didn’t realize when I first started implementing far slower easy runs was how much stronger my workouts would be.
Who would’ve guessed that red-lining every run wasn’t a good idea? *sarcasm*
When in peak marathon shape, my easy runs will often be in the mid-8’s per mile and sometimes touch 9 minutes per mile. My workouts are often in the mid-6’s pace. This two-minute pace difference is night and day. When I was red-lining my training every day, I was consistently low 7’s pace but would rarely break 7’s.
Easy runs are a great way to improve your cardiovascular fitness and endurance.
Running at a comfortable, conversational pace helps to strengthen your heart and lungs, making them more efficient over time. As your body adapts to the increased workload, your heart will be better able to pump oxygenated blood to your muscles, allowing you to run faster and farther with less effort.
For more on beginner pacing, check out Starting from Zero | Beginner Runner Pace.
Aerobic Base Build
In addition to improving your cardiovascular fitness, easy runs can also help you to build up your aerobic base, which is crucial for running longer distances.
By running at a slower pace, you’ll be able to sustain your effort for a longer period of time, which can help to increase your overall endurance. This can be especially important for runners who are training for a marathon or other long-distance race.
Reduced Risk of Injury
One of the critical benefits of easy runs is that they can help to reduce your risk of injury.
As I implemented easier easy runs under my former coach Patrick Cutter, I found that I was making fewer compensations in form. My body wasn’t weak from over-usage which meant better form consistently.
Running at a slower, more comfortable pace puts less stress on your joints and muscles than running at a faster pace, which can help to prevent overuse injuries.
Additionally, easy runs can help to improve your running form and technique, which can also help to reduce your risk of injury.
If you’re prone to injuries or are coming back from an injury, incorporating easy runs into your training routine can be an effective way to gradually increase your mileage and intensity without putting too much stress on your body. By starting with shorter, easier runs and gradually building up to longer, more intense workouts, you can help to prevent injuries and keep yourself on track with your training.
Enhanced Recovery
Not only do I benefit from easy runs through recovery, but the recovery is noticeable. The legs snap back way faster when I give them a break.
Active recovery through easy runs can help to enhance your recovery from harder workouts.
Running at a slower pace can help to improve blood flow, which can help to flush out waste products from your muscles and reduce muscle soreness.
Additionally, easy runs can help to improve your mobility and flexibility, which can also aid in recovery.
If you’re feeling tired or sore after a hard workout, an easy run is a great way to get your body moving and help speed up your recovery.
By running at a comfortable pace, you can help to stimulate blood flow to your muscles and promote the healing process, so you can get back to your pushing the paces on the days the pace needs to be pushed.
Mental Health Benefits
During the peak marathon training weeks, the 5 am solitude on the trails for my easy runs is often the only mental break I get from the grind of intensity and daily life.
The mental relief of letting the body recover while still being active allows me to reset.
Running at a slower pace can be a great way to clear your mind and reduce stress.
Since running releases endorphins, which are the body’s natural mood-boosting chemicals, easy runs can reduce symptoms of anxiety and depression. No, easy runs will not cure all mental issues but allowing the body and mind to reset can drastically help.
By incorporating easy runs into your training routine, you can give yourself a mental break from the stress of everyday life and improve your overall well-being. This can be especially important for runners who are training for a big race or have other high-stress responsibilities in their lives.
Improved Consistency and Motivation
Incorporating easy runs into your training routine can help you to improve your consistency and maintain motivation.
Nothing is better than not being completely destroyed going into a major race. The marathon training blocks can be mentally and physically grueling.
The implementation of easy runs allows our mind to know that we can push it today as the next two days will be easy recovery runs.
Easy runs are a lower-stress form of exercise that can help you build endurance and momentum over time. By gradually increasing the distance or duration of your easy runs, you can build up your endurance.
Additionally, easy runs can be a great way to stay motivated when you’re feeling tired or burnt out.
When you’re running 50+ miles in a week for 12 straight weeks, burnout will come. I love running, but even I hit roadblocks.
Easy runs allow the mental and physical reset to keep the training plan ongoing.
By running at a comfortable pace, you can enjoy the process of running without putting too much pressure on yourself to perform. This can help you to stay consistent with your training and maintain your motivation over the long term.
What I Wish I Knew
This section is always my favorite part of this Series. Why? I get to share summarize and focus on the aspects that matter most.
For more in the What I Wish I Knew Series, go read Electrolytes: How to Unlock Running Performance and How to Pace.
If there were only two keys you should take away from the benefits of easy runs they would be:
- 75-80% of Training Runs Should Be Easy Pace. It will be tough to pull back the reigns, but if done properly, the one to two workouts per week will improve quickly.
- Don’t Beat Yourself Up About Your Easy Pace. To this day, this is really hard for me. I constantly ask myself, “Should my easy pace be a little harder?” More often than not, it should actually be slower. Do your best to give yourself some credit and recovery. It will be hard.
Easy Runs FAQ’s
- How long should I do easy run?
- The easy run when half marathon and marathon training can be roughly 1/6 of the total weekly mileage. You should have 4 out of 5-6 weekly runs be easy. Remember those workout days will include warm-up and cold down which will be easy miles added to your weekly total goal of 75-80% easy miles.
- How often should I do easy runs during the week?
- Try to shoot for a minimum of two easy days in between workout days. When you do the workouts will depend on your schedule and training plan. It’s more important the inclusion of easy runs and buffering workouts with those easy days than the frequency.
- Why does easy running make you faster?
- The primary reason is fresh legs on workout days. If you go into an 18-mile training run with heavy legs before you even start, the chances are that you will not fully benefit from that workout. The better we can perform during training workouts once or twice per week, the more our body is prepared for the associated effort on race day.
- Should I do easy runs on rest days?
- Generally, no. Everyone has their own plan and approach. However, fully rested days with no mileage on the legs provide an even greater recovery. If you are including rest days, fully rest and do not get in easy mileage on those days.
Additional Resources on Easy Runs
For more of my thoughts on easy pace, see Easy Does It: The Advantages of Easy Running Pace.
Perspective from multiple sources is always great.
Check out Benefits of an Easy Running Pace by The Mother Runners which touches on a great point about runners being “naturally prone to think if it’s not hard, then it’s not accomplishing anything.”
Another great outside article on the benefits of easy runs is Runnin’ for Sweets 5 Reasons to Embrace Easy Running.
Final Thoughts on the Benefits of Easy Runs
Often as a runner, I ask myself, “What could I have done better to have performed better?”
To this day, the usual self-response is that I should have taken it easier on my easy days.
I can say it enough, the benefits of easy runs are too often overlooked by runners with big goals.
Running at a slower, comfortable pace helps to build endurance and prepare you for more intense workouts. It can also aid in injury prevention by reducing the stress on your joints and muscles.
Easy runs also allow for improved recovery, both physically and mentally. By taking it easy, you’re able to reduce soreness, improve blood flow, and clear your mind.
Overall, easy runs are a crucial component of a well-rounded training program. As a runner, it’s important to prioritize your easy runs and resist the urge to push too hard on every run. By doing so, you’ll set yourself up for success and achieve your running goals in a sustainable way.
