One of the most common mistakes runners make is running too fast for most of their runs. Your body needs time to adjust and recover from faster pace runs, and mixing in slower runs will help you build endurance, improve performance and prevent injury. This article will discuss the significance of easy-pace runs and provide helpful tips on incorporating them into your training, whether you're training for a marathon or just starting out.
Importance of slowing down
Easy pace runs are essential for building a strong aerobic base, improving endurance, and promoting recovery. Constantly pushing your body to its limits is not the most effective way to train. Instead, focusing on maintaining an easy pace during the majority of your training sessions will help you avoid injury, burnout, and underperforming.
The Benefits of Easy Pace Runs
There are several reasons why easy-pace runs are beneficial for training:
Developing aerobic base:
Easy pace runs help improve the efficiency of your cardio, respiratory and muscular systems so that your body can tolerate higher training volumes.
Promoting recovery:
Running at an easy pace helps you recover from more intense workouts by promoting adaptation and blood flow to your muscles.
Reducing the risk of injury:
By providing less workload for your muscles, tendons, and joints, easy pace runs help to minimize the risk of overload.
Building mental resilience:
Practicing patience and discipline during easy pace runs prepares you mentally for challenges on race day.
How to Determine Your Easy Pace
To establish your easy pace, consider the following guidelines:
Heart rate-based:
Maintain a heart rate that is 65-75% of your maximum heart rate (MHR). A quick and nonspecific way to estimate your MHR is subtract your age from 220. Example: if you are 30 years old, 220-30=190, 190 beats per min. is your MHR
Perceived effort:
On a scale of 1 to 10, with 10 being maximum effort, aim for a perceived effort of 3 to 4.
Conversational pace:
You should be able to comfortably hold a conversation while running at your easy pace.
Use a pace chart:
Here is a sample of Amby Burfoot's RRCA Pace Chart, based on previous race results, to provide a guideline for training pace selection. Highlighted are the easy run-pace suggestions.
RRCA PACE CHARTS DEVELOPED BY AMBY BURFOOT
Tips for Incorporating Easy Pace Runs into Your Training
To effectively integrate easy pace runs into your marathon training, follow these guidelines:
Schedule easy pace runs:
Make easy pace runs a priority by including them in your training plan. Known as the 80/20 rule: 80% of your weekly running mileage should be spent at an easy pace and 20% at a faster pace. For example, if you run 20 miles a week, 80% of 20 miles is 16 miles, and 20% of 20 miles is 4 miles. You should aim to run 16 miles at a low intensity and 4 miles at a higher intensity each week.
Listen to your body:
Adjust your easy pace based on how you feel during each run. If you're feeling fatigued or sore, slow down even more.
Run with a partner or group:
Running with others who share similar goals can help you maintain an appropriate easy pace, as well as provide motivation.
Use technology:
Consider using a GPS watch or heart rate monitor to track your pace and heart rate during your easy runs. This will help you ensure that you're staying within the appropriate range.
Avoid overdoing it:
Resist the urge to push yourself too hard during easy pace runs. Remember, the purpose of these runs is to build a strong aerobic base and promote body adaptation to more mileage.
Practice patience:
It can be challenging to maintain a slower pace, especially if you're used to pushing yourself. However, being patient and disciplined during easy pace runs will pay off in the long run.
Monitoring Your Progress
As your training progresses, it's important to regularly assess your performance to ensure you're on track to achieve your goals. Here are some tips for monitoring your progress:
Keep a training log:
Record your mileage, pace, heart rate, and perceived effort for each run. This will help you track your progress and make adjustments as needed.
Listen to your body:
Pay attention to how you feel during and after your runs. If you're consistently feeling fatigued or sore, consider adjusting your training intensity or volume.
Reassess your easy pace:
As your fitness improves, your easy pace may become faster. Reevaluate your easy pace using the guidelines provided above.
Incorporating easy pace runs into your training is critical for long-term success. By building a strong aerobic base, promoting recovery, and reducing injury risk, you set the foundation for improved performance and a more enjoyable running experience!
Here at Resilience Physical Therapy, we aim to help support athletes by providing the latest techniques and evidence-based practices to achieve their goals and return to doing what they love. Our physical therapists are dedicated to providing personalized, one-on-one care and developing individualized treatment plans to meet each athlete's specific needs. If you want to improve your performance in running or other sports, our team would love to help. Schedule a discovery call to see if we are the right fit for you!