Easy Runs

Every running program has an easy run or two in a week. What is an easy run? Well, it’s a run where you are not pushing yourself – a comfortable pace where you can still talk and have a conversation.

What is the purpose of an easy run? It is to assist with recovery. That’s right recovery. Every runner has a training schedule with at least one easy run. A runner however, won’t be able to perform as well as their potential if all they do is run your best effort everytime you run. Why? Because when you do it takes time for your muscles and your body to fully recover to be able to do that again. Every session doesn’t have to make you want to vomit for you to progress and improve on your times or your ability to run longer without stopping.

A well balanced training regime is important to allow your body to be able to adapt to the input. When you to start to build on your ability to train, there are probably 4 main types of sessions; easy/recovery runs, mid week long runs, long runs and speed/interval sessions. Each are an integral part of helping your ability to run by working on all your different energy systems.

Mid week long runs when you start to build on your training,  are longer than your recovery runs but not as long as your long runs. The aim of this run is to help build your aerobic capacity. It is usually a little quicker than your easy runs but still at a comfortable pace. Being shorter  in time or distance though, means that that it won’t take you as long to recover from.

Long runs, well, everyone knows what they are for. They are to build your aerobic capacity, build that mental toughness to keep going when your body says no. No matter what you are training for, everyone will have a long run. This is a run that is usually longer than your target (if training for a 5km) or building towards that endurance goal of a half or full marathon or if you like a challenge an ultra.

Speed/interval sessions are really important part of a training program. They are the sessions that help you to be faster! Who doesn’t want to run faster? These sessions usually are of short or long intervals working at a lot faster pace than your best pace. When you do these sessions, it helps you to be more comfortable at running faster. This in turns enables you to be able to run faster for longer, achieve those PBs at parkrun.

And yes, there are the easy runs. These are active recovery sessions. This means that you are moving those legs to help get rid of the waste – lactic that builds after that interval session or that long run. This is why this run should be at an easy pace. The aim is not to build on your soreness but help to remove it. This is why most of time you will see that people suggest that you should be able to hold a converstation. Your heart rate should be relatively low, so you’re not stressing out your body and therefore not take long to recover from this effort. This is why they are such an important part of any training schedule. Easy runs enable you to be able to put in the hard work and keep going.

Easy runs for me, sometimes I set my watch to go by HR (particularly post COVID) or other times I go by feel. You will notice if you’ve had a lighter week, your easy pace may be quicker. Or on the otherhand, if you’ve just done a hard interval session, your easy pace may be a lot slower. Or if you’ve been on your feet for long hours or not slept well, this all effects how you’ll feel and your likely easy pace. And do you know what, it doesn’t matter what pace you go at – it’s your easy run not a race. It’s for your own benefit and not something that you need to compare to your arch nemesis. Often, you may be tired and sore when it comes to your easy run. But now that you know what is for maybe you may think twice before missing it – use it help you get better.