And how to get better at it.

As critical as easy running is in any training plan, it is sometimes so difficult to do.  There are a number of reasons for this.

First, if someone is used to running at a higher tempo, easy running can feel a bit awkward and unnatural. This is where persistence in continuing to slow down is key. The more that you practice and consciously decide to maintain easy running, the more natural it will feel. If you truly struggle with finding an easy pace on your outdoor runs, you can always use a treadmill to force yourself into keeping a slower pace.

Another challenge can be time. It takes longer to run the same distance at a slower pace. There is no easy way around this. What you can do is rethink how you schedule your runs. This may mean scheduling a bit longer for your runs, recognizing your easy run days will take longer. Alternatively, if extending your running time presents a problem, you can switch your training plan to a time based instead of distance based. This will allow for you to schedule your runs for a fixed amount of time and ensure that your training program aligns with your schedule constraints.

One I hear a lot is that people feel like they aren’t ‘working hard’ or ‘getting as much out of’ their workout’ if they are running easy. This is a purely psychological barrier that runners need to get over. The science is very clear that easy running has many physiological benefits that are distinct from moderate to harder efforts. Easy running is essential to build your base and your mileage, it help reduce the risk of injury, and it’s where you get most of your aerobic gains, including an increase in mitochondria production.

Finally, once you get in the flow sometimes you don’t even notice that you’ve started increasing your speed and effort. I confess to being guilty of this because getting lost in running is one of the reasons I love long runs so much. Over time your easy run pace will become more natural, but it is important as you and your body learn the rhythm of the easy run, to check in and ensure that you are still in your easy run zone. This can be as simple as checking in with yourself and doing an honest assessment of whether you could hold a full conversation. It may mean checking your watch for either heart rate or pace. Or starting to run with a partner or group that you can talk to during your run.

You can slow down and hit your easy (or zone 2) paces, it may just require a bit more thought and focus as you get more comfortable with it. Before long, you may come to love your easy runs and reap the training benefits.