When it comes to improving running performance, easy runs often take a backseat to more intense workouts. However, these low-intensity sessions are a cornerstone of effective training. Unfortunately, misconceptions about easy runs persist, causing many runners to overlook their importance. In this blog, we’ll debunk common myths and explore why embracing easy runs is critical for every runner.
These are the misconceptions people have:
- Easy Runs Aren’t Necessary for Progress
Many believe easy runs don’t improve performance since they feel “too slow.” In reality, easy runs play a crucial role in building aerobic capacity, which is essential for endurance. As explained in Jack Daniels’ Running Formula, these runs help the body become efficient at using oxygen, forming the foundation for high-intensity efforts. Skipping easy runs can lead to burnout and injuries over time. - Easy Runs Should Be Just Below Race Pace
Some think easy runs should be only slightly slower than race pace. However, this defeats their purpose. Easy runs should be 60-90 seconds per kilometer slower than race pace to maintain a low heart rate and stay in the aerobic zone. As emphasized in Matt Fitzgerald’s 80/20 Running, dedicating 80% of training to low-intensity runs ensures better recovery and prevents overtraining. - No Need to Focus on Form During an Easy Run
Runners often assume form doesn’t matter during easy runs because of the lower intensity. But maintaining proper form on easy runs reinforces efficient movement patterns and reduces injury risk. According to Pete Pfitzinger’s Advanced Marathoning, consistent good form translates to better biomechanics at higher speeds. - Every Run Should Be Challenging
The “no pain, no gain” mentality leads many runners to believe easy days are wasted days. Research by Stephen Seiler, a pioneer in sports science, advocates for polarized training, where low-intensity runs are paired with high-intensity sessions. Easy runs provide much-needed recovery, enabling runners to perform better during harder workouts. - Easy Runs Don’t Build Mental Toughness
It’s easy to assume that only grueling workouts improve mental toughness. However, pacing oneself during easy runs requires patience and discipline. As highlighted in Mackenzie Havey’s Mindful Running, learning to slow down develops body awareness and pacing skills critical for race day success. - Group Runs Can’t Be Easy Runs
Some avoid group runs, fearing the pace will be too fast. But group runs can be enjoyable and beneficial if the pace is agreed upon beforehand. According to the Road Runners Club of America (RRCA), group runs foster accountability and camaraderie, which improve training consistency. - Experienced Runners Don’t Need Easy Runs
Even seasoned runners can think easy runs are unnecessary. In fact, elite coaches like Renato Canova emphasize that easy runs are vital for recovery and injury prevention. They allow the body to absorb the benefits of speed work while maintaining overall fitness. - Easy Means Effortless
Runners often push harder during easy runs if they feel “too good.” While easy runs should feel comfortable, external factors like sleep and nutrition can impact perceived effort. Budd Coates, in Running on Air, suggests using breathing and body cues to adjust pace and stay in the aerobic zone.
Conclusion: Why Easy Runs Are Essential
Easy runs are more than just “rest days.” They build aerobic capacity, aid recovery, and reinforce proper form and discipline. Whether you’re a beginner or a seasoned marathoner, prioritizing easy runs will enhance your performance and longevity in the sport.
Naz Running Academy is here to guide you in structuring your training plans to include these essential sessions. Start running smarter, not harder, and unlock your true potential!