Importance of Easy Running
It is not about going 100% all of the time. Easy runs are one of the crucial aspects of training for any race.
One of the hardest things to do as a runner is to take it easy.
As a running coach, it's equally challenging to impress upon your athletes the importance of easing off.
However, it is this easy running that offers some of the best benefits for aerobic improvement throughout any training cycle. Especially during the summer months, the concept of “taking it easy” becomes even more crucial. Yet, many runners struggle with this idea and, more importantly, with how to incorporate it into their training.
Hal Higdon, renowned running coach and author once said,
“There is no such thing as an average runner. We all have our own strengths and weaknesses, and it’s important to respect that. Easy runs help us recover, build endurance, and become better athletes.”
It is important to understand that we do not need to be a part of the “performative athletic movement,” but we can be a part of the global running movement that encourages movement at any level or ability.
Personal Experience
I’ve never been a fan of the heat and humidity that summer brings. As a "sweatier than most" runner, summer runs take a lot out of me. Typically, in a summer training cycle, I ease back by 45-60 seconds per mile. This adjustment helps manage the extra effort required and keeps my heart rate in the optimal zone for aerobic benefit. However, this summer has been a different story altogether.
There’s a significant difference between maintaining a running routine through the summer and trying to kick off a new running regimen during this season. As you may have noticed, my running has been quite sporadic over the past year, and I’ve struggled to maintain a consistent base. Heading into this summer, around May, I began to feel healthier and more like myself.
Keeping It Easy
Establishing a consistent running routine has been tough, given the heat and humidity. However, one principle I’ve tried to adhere to is keeping it easy. During this season, I completely disregard pace—I don’t even think about it. If I feel overworked, I slow down, walk, or even cut a run short to avoid overtaxing my body. This approach ensures I still reap the benefits of the run.
Coaching Perspective
“Keep your easy days easy”
This is becoming one of the biggest clichés in the running community, but it’s also one of the most crucial. When coaching, I constantly remind both kids and adult athletes of the importance of easing off. The challenge is to instill the belief that this seemingly “slow” running will make them stronger, faster, and better all-around runners.
Sometimes, even as a coach, I feel like I’m misleading them. It seems counterproductive and contrary to how we think our bodies should work. However, through my learning and growth in the sport, I’ve realized the opposite is true.
I came across this quote from Des Linden, Boston Marathon Champion,
“It’s not about how fast you go. It’s about consistency and enjoying the journey. Easy runs allow you to stay in the game for the long haul.”
This “long haul” idea is one of the ways I impress to athletes is the greatest benefit when it comes to taking it easy. Many folks want to continue there running longer than just a few months. In fact many want to use running as an engaging form of self-care for long periods. The consistency we can build just by caring for our body with easy runs, can keep us going for the long haul.
The Self-Care Angle
From a self-care perspective, taking it easy more often than not holds a lot of truth and validation. If we’re always going full-throttle, consider what that means for the systems that keep our body functioning. Conversely, swinging the pendulum too far in the other direction can be just as detrimental. Complete stillness, such as sitting at a computer for 10 hours a day, is unsustainable.
We need a balance at every level of the effort pyramid. Easy running is that effort we can give that doesn’t tax our body, mind, or spirit to the same extent as constant, intense exertion. It offers the benefits of doing something with the small, consistent steps needed for continuous growth.
Practical Advice
We can’t be afraid to take those easy runs, slow our pace from where we think we need to be, and do what’s necessary to care for ourselves while engaging in activities for our mental, emotional, and physical health. Many factors, such as insecurities and comparisons to others, can prevent people from taking it easy. Overcoming these barriers is key to understanding that going faster isn’t always necessary.
Conclusion
Embracing the easy run goes beyond physical training. It’s about nurturing a mindset that values sustainability and long-term growth over immediate, short-lived gains. Progress comes not just from pushing our limits, but from respecting them. So next time you lace up your shoes, remember: taking it easy might just be the hardest—and most important—thing you do.