22/02/2022
Set your ego aside and keep the easy days EASY 👏
Believe it or not, you’ll actually run faster (when it matters) by slowing down on easy runs. Running, especially distance running, is primarily an aerobic activity; easy-paced running builds your aerobic base.
Training at an easy, sub-maximal pace builds cardiovascular fitness, enhances running economy, increases mitochondrial density (better oxygen utilization + glycogen storage), and promotes recovery. It also strengthens muscles and helps your body adapt to the demands sustained running, without too much stress. This is why 80% of marathon training is often done at an easy-for-you pace!
So what counts as “easy”? While not always perfect (especially with a wrist-based monitor), heart rate can be a helpful guidepost. Typically, easy runs are at 60-75% of your max heart rate. Another test: If you were running with a friend, you’d be able to carry on a full conversation without getting winded. It’s also important to note that your easy pace can vary by day and season of life - or season of the year. In the heat and humidity, for example, you’ll likely have to slow down further.
Want to learn more? Eat Run Thrive Coaching can help! Link in bio.
