Runners are very often a stubborn (crazy) bunch. We like (LOVE) to run…often going to great lengths to make sure we get one in when we are “supposed” to.

Especially if we are training for a race, we will almost kill ourselves to run exactly what has been planned for us by a coach or plan we found on the internet.

Except by exactly I don’t really mean the word in its literal form. I mean we run the miles, but we don’t pay attention to the KIND of workout we are supposed to be doing.

If you don’t know what I mean by kind of workout, or your plan is just telling you how many miles to run, check out this post on different kinds of workouts

Oftentimes, we (and by “we” I mean “I”) consider an easy run as a cheat.

Before we understand what the training is supposed to do (and even those of us who do understand), we decide that more is more, faster is better, hard workouts are going to get us where we want to be quicker.

THAT IS NOT THE CASE.

Each and every workout has a purpose. Our bodies adapt and change based on what we are asking of it, and there are enormousbenefits to making sure our easy, conversational, effort 3 or 4 runs are just that.

Slow Twitch, Fast Twitch

The muscles we use to run are not just getting us from point A to point B. There are different fibers in those muscles and they each do different things.

They also have to be trained differently in order to work in the most efficient way.

Not allowing our muscles to experience running slow and easy deprives them of the ability to reach their true endurance levels.

The “slow twitch” fibers that we use on a long run (such as a half or full marathon) need to be stimulated and trained in order to keep our bodies out on the road for long periods of time.

If you are continually stalling out or having to quit on your longer runs, ask yourself if you are going out too hard or too fast. Not only on the long run, but ALL the runs you are doing.

In running, we like to think that more is better…but more can be DETRIMENTAL.

Not only the risk of injury, which we often ignore and think won’t happen, but also in terms of becoming stronger and faster.

When we come to terms with that, Halle-freakin-lujah. We GET TO run slower and easier and we will end up faster and stronger! Win WIN!

Now that it has finally clicked with me, I enjoy my runs so much more.

I am not constantly staring at my numbers trying to beat out the time on the last run.

I look around more as I run and notice things I never did before.

I even STOP sometimes to take a picture if there is something interesting, and don’t even pause my running watch!

Proof in the pudding…I PR’d my last marathon and in comparing my long run paces from the marathon before I ran significantly slower during this training.

While it is freeing to know that there is a reason behind each workout, it can also be hard to execute.

What if you are feeling really good and want to run 10 miles instead of 7, or you feel light as air and running faster feels great?

While I don’t think running a few extra miles or a little faster is going to kill anything, it is the PUSHING that is so hard on your body.

Run by Effort

If it feels hard to run faster or farther, don’t do it! Running by effort is a great way to teach your body how to run easy.

That may mean different paces for different days.

Right after a marathon, running easy means running super slow…even though it feels like I could be flying, lol.

Rating your effort between a 1-10 (with an easy run being a 3 or 4) can be better than having a set pace in your head.

Especially if you are a data junky, and competitive. Dialing back when you should can be very hard.

Running without looking at your technology to check pace is a good way to learn to run by effort.

Running with someone that is slower than you can also keep your easy run in check. If you know someone who is pleasant to be around and will run with you, going on a run and having a conversation with them can impact your pace and make the run super enjoyable!

My husband is a bit slower than me. He is also good at pacing. I suck at pacing. I have trained myself to not look so much at my watch, but I also do not have a good sense of what pace I am running.

If I feel good (or conversely…if I am mad at something) I will run much faster than what the workout is telling me. I use my husband as a check, to make sure I pull back when I need to.

Running Easy is Running Smart

Now that I am aware that running hard all the time is not running smart, I run my easy days easy. I run my speed workouts at paces I’m capable of. I run my tempo runs that keep me at a hard, but steady pace for a defined period of time.

It has made my runs better, my times better, my attitude better.

What can be better than that?