The “Get to the Point!” series is intended to be a “quick hitter” on individual topics. I get right into practical suggestions without extra anecdotes and explanations. Hope you enjoy!
The last installment in this series was about increasing mileage. A huge part of this is easy running, so I wanted to expound on what this pace looks like, since it is, in my opinion, the biggest mistake that new runners make. Why is it a mistake? Because so many good adaptations happen to our body at this easier pace. Furthermore, easier easy days means the hard days can be harder, which increases the amount our bodies can improve. Alright, let’s get to the point!
- Conversational Pace – You should be able to hold a conversation while running at your easy pace. Not just a sentence here and there. You may even be able to sing a song (but maybe make sure no one’s around first!).
- Heart Rate – If you train with a heart rate monitor (beware – chest straps are more accurate than watches), aim for 65-70% of your Max HR. Heart rate is a great objective indicator of how hard our bodies are working.
- Recent Race Result – Did you run a race recently in good conditions? Plug it in to a calculator and it will give you an easy pace range to stay within. I like this one by Jack Daniels.
- Breathing – If breathing’s your thing (let’s be honest, we all like to breathe), then a good way to make sure you’re not running too fast is to check your breathing pattern. If you are taking a breath every 2 steps (a 2-2 pattern), then you are breathing too hard for an easy run. Stick to a 3-3 or even 4-4 pattern. Beware, some people can use a 3-3 pattern for a long time at a very fast pace. If this is you, do NOT use this rule (or use 4-4!).
But That’s So Slow!
You’re not alone. This is a common thing to hear for new runners. But believe me, the benefits are there! World class marathoners are running easy days at least a minute per mile slower than their marathon pace. If they are not concerned about it, maybe we shouldn’t be either!
