When it comes to running, most people tend to focus on pushing themselves to run faster or longer instead of focusing on easy running pace.
However, often slowing down can actually be more beneficial for your performance.
In this article, we’ll be exploring the benefits of low-intensity running, also known as “easy” pace running. We’ll discuss what low-intensity running is, the physiological and psychological benefits of incorporating it into your training program, and how to properly incorporate it into your routine.
Whether you’re a seasoned runner or just starting out, read on to discover why it’s best to take it easy on 80% of your runs.
Key Takeaways from the Following Post
- Easy running pace should make up 80% of your runs, focusing on a pace of 1.5-2 minutes per mile slower than your goal race pace.
- Low-intensity running improves aerobic capacity and recovery by enhancing oxygen transportation, and utilization, and increasing blood flow to muscles.
- Incorporating easy runs offers psychological benefits such as stress reduction, mood improvement, and motivation maintenance.
- Proper pacing and technique during easy runs help build a strong foundation, develop better form, and prevent injuries.
- Prioritizing easy runs in your training routine can improve overall performance and support long-term progress.
What is Easy Running Pace
Easy running pace is running at a pace that is 1.5-2 minutes per mile slower than goal race pace.
This effort should be performed for 80% of your runs with no interval effort included.
The goal of easy pace running is to ensure that your body recovers from the 20% of strong effort runs.
This 80/20 breakdown of easy to hard efforts is known as the Pareto principle.
When we run more than 20% of our runs at effort pace, we don’t allow the body to be fresh for the workouts where we test our tempo, threshold, and race day paces.
How Long Should Easy Runs Be
The amount of time we put under our legs running is not as impactful as the effort during said runs.
Easy runs can be as long or as short as necessary to the running goals as long as the 80% of weekly total mileage remains in the easy effort range.
The counter to this argument is that too long of easy runs can do s much damage as effort workouts.
I disagree as the body’s output remains at the same exertion levels whether you run 3×10 easy miles or 5×6 easy miles.
In both scenarios we hit a volume of 30 miles. As long as the effort remains easy and additionally we add corresponding workouts, the length of the easy run will not be a major factor.
How Many Easy Runs Per Week
As with the length of easy runs, the frequency is not as important as the cumulative effort of the week.
The number of easy runs won’t matter as long as one sticks with the focus of 80% easy runs to 20% effort runs.
Here’s a good example of how an easy week schedule could be structured:
| Day | Type of Run | Miles | Pace | Effort Level |
|---|---|---|---|---|
| Monday | Easy | 6 | Easy pace | Low |
| Tuesday | Tempo | 4.5 | Tempo pace | High |
| Wednesday | Easy | 6 | Easy pace | Low |
| Thursday | Easy | 6 | Easy pace | Low |
| Friday | Long | 9 | Easy pace for 5.5 miles, Effort pace for 3.5 miles | Medium |
| Saturday | Easy | 6 | Easy pace | Low |
| Sunday | Rest | – | – | – |
Though not exact to what your running training schedule will be structured, this chart provides a perspective on how to build around efforts while implementing rest as well.
The Benefits of Low-Intensity, Easy Pace Running
Low-intensity running, also known as “easy” pace running, offers numerous physiological and psychological benefits for runners of all levels.
Physiological Benefits
One of the main benefits of low-intensity running is its ability to improve aerobic capacity, or the ability of the body to use oxygen efficiently.
This is due to the fact that low-intensity running primarily targets the body’s aerobic energy system, which is responsible for providing energy during endurance activities. By doing low-intensity runs, runners can improve their body’s ability to transport and use oxygen, leading to increased endurance and stamina.
Another benefit of low-intensity running can help improve recovery by increasing blood flow to the muscles and reducing inflammation. Reduced inflammation allows for better performance when you do have an effort run on the docket.
Psychological Benefits
Finally, low-intensity running can provide psychological benefits by reducing stress, improving mood, and helping runners to stay motivated by providing a break from more intense training.
I mentally destroyed myself when I first started running as I thought every run had to be at effort. All that did was prolong my success.
Mentally, I was constantly battling the urge to push the pace when all that was needed the majority of the time was low intensity, easy pace running.
It wasn’t until I hired a coach that I finally realized the psychological benefits of easy running and stayed disciplined to pay dividends on the days where effort was required.
Overall, incorporating low-intensity running into your training program can have numerous benefits and is an important aspect of any well-rounded training program.
How Easy Should Easy Runs Be
As stated earlier, easy runs should be roughly 1.5-2 minutes per mile slower than goal pace.
Easy running pace should focus on reducing effort, controlled breathing, and proper form. Low intensity training provides an opportunity to spends the mental energy on proper technique so that when you get to the workouts, you already have these skills established.
One of the best ways to know if you’re properly running easy runs easy is to ask yourself this question during an easy run:
“Am I running too fast?”
Honestly, most of the time, the answer is YES.
That’s okay too. The key is the checking in with yourself throughout a run which will teach you how to address pacing when it matters like in your goal race.
Can Easy Runs Be too Slow
No.
Let me elaborate.
I’d be far more concerned about running too fast versus too slow. Worst case scenario with running too slow is extra recovery for your workout.
I’ve never met a consistent, focused runner who was negatively impacted by an easy run being too slow.
For the hear and now, if you feel like your easy run is too slow, let it be. This only needs to be addressed if your not consistently hitting your goal paces during workouts.
Final Easy Running Pace Thoughts
Easy running pace may not seem as exciting as sprinting or tackling a difficult hill, but it’s an important part of any runner’s training program.
By incorporating low-intensity running into your routine, you can improve your aerobic capacity, reduce physical and psychological stress, and speed up recovery.
Easy runs provide a crucial opportunity to build your foundation, develop your form, and prevent injury.
So the next time you’re tempted to skip an easy run or speed up an easy run, remember that this type of training can be just as important as the more intense workouts.
By finding your ideal easy running pace and sticking to it, you’ll be able to reap the many benefits of low-intensity running and take your performance to the next level.
