Easy runs and why they are a must!
5 MAY 2022
The thought of an easy run can turn into a debate, and its easy to see why.
Most runners want to just go out and run, enter the local 10k race, and the odd marathon, and will never run at an ‘easy pace’. Or the thought is that its ‘just’ a run.
But then struggle to make gains and also become injured as they increase the weekly milage and wonder why.
One of the hardest things I’ve come across as a coach, isn’t getting my athletes to do speed sessions, hill reps, or Strength and Conditioning (although thats a close second). The hardest thing is to slow my athletes down and gain the massive benefits of the EASY run.
The easy run, is also called the chatty run, because its mainly done at a chatty pace where you can talk in full sentences, and Lydiard was a big advocate of the chatty paced run.
Matt Fitzgerald developed the 80:20 rule (80% easy, 20% hard effort runs) as a generic guide, also promotes the requirement to develop a strong aerobic energy system.
A recent study by Casado, Hanley, Santos-Concejero and Ruiz-Pérez, who compared the volume of easy paced runs and deliberate practice of short-intervals and tempo runs in world class long distance athletes, came to the conclusion that each athlete who had completed at least 2/3rds of training as easy runs, performed the best.
But why? This comes down to training the energy systems to work efficiently, and also not overloading the body as you increase your milage, and distance in long runs.
The aerobic energy system is the main system for runners who run more than 800m or 3 minutes, so ensuring the heart and lungs can operate efficiently, required it to be trained the most. And here is the point that requires discipline, it takes time, and not just a month or so, we are talking 6 plus months to see any ‘significant’ gains.
So whats the pay off?
You get to actually enjoy more of your runs, you get to take in the views, talk to your training partners, actually take in the podcasts you listen to, feel like you could go out and run again because you are not fatigued and sore, and, because you develop your heart and lungs to work so efficiently, come ‘race’ day, you could cruise at a fast pace, and still have gears to use in the last few miles!
How should easy runs be done?
The key thing to remember is, that its not a certain pace per mile, or distance, this is where you listen to your body. The heart is affected by stress, sleep, food, caffeine etc, so each easy run will be different, but over time will get faster, with the same effort.
Initially it may be hard to settle into an easy pace and your body will struggle as the heart won’t be used to it, but once you are their its ‘easy’ to maintain. You will need to slow down on hills, relax, keep tall and breathe.
A recent podcast by Jason Fitzgerald, and Elizabeth Scott (RRCA, USATF and UESCA coach) described easy runs as, Conversational, controlled, and comfortable.
Rate of perceived exertion, about 5-6 out of 10.
So, if you want to see some significant improvement in your running, look at your weekly milage and aim to get at least 2/3rds of them at an easy pace, relax, and enjoy your run, slow it down, and have fun, it may be the best run you do yet!