The Problem: Running Easy Days Too Fast
Easy days are a delicate balance of aerobic development, recovery, and enjoyment. You lace up, head out the door, and before you know it, you’re cruising at a pace that feels great—but it’s way too fast for what was supposed to be an easy run. I see this all the time with runners I coach, and honestly, I’ve been guilty of it myself. Back in college, I’d even restart my watch if the pace wasn’t quick enough right from the start. But here’s the deal: pushing your easy runs isn’t helping you. To run faster overall, you need to slow down, especially during the first mile.
Why the First Mile Needs to Be Your Slowest Mile
The first mile literally sets the tone for the rest of your run. Research has shown that if your heart rate spikes too quickly in that first mile, it’s extremely difficult to bring it back down, affecting your ability to keep the effort truly easy. By intentionally making your first mile the slowest, you’re properly warming up, stabilizing your heart rate, and establishing a relaxed rhythm for the entire run.
Why Slowing Down Actually Makes You Faster
Easy runs aren’t just about logging miles—they’re about building your engine. Here’s why:
- Aerobic Development – The majority of endurance gains happen at lower intensities. Run too hard, and you’re short-changing your aerobic system.
- Recovery – Running too fast on easy days means you won’t fully recover for your hard workouts.
- Sustainable Training – Running too hard disrupts your ability to accumulate necessary mileage, leaving you less prepared physically and mentally for key workouts.
Elite runners understand and utilize the importance of accumulating a large volume of easy, aerobic, recovery-oriented runs. Adopting their approach helps build a robust aerobic system and sets you up for success.
Building a More Resilient Runner
One often overlooked benefit of truly easy running is its impact on long-term resilience. Accumulating easy, aerobic minutes not only improves cardiovascular fitness but also gently strengthens your bones, joints, and connective tissues. Contrary to what you might think, bones become stronger through consistent, low-impact stress. Light jogging at an easy, relaxed pace helps increase bone density, reducing the likelihood of future stress fractures and other injuries. The cumulative effect of these gentle runs leads to a sturdier, more durable body, capable of handling higher mileage and intensity over time.
How to Find Your True Easy Pace
If you can’t comfortably chat during your run, you’re going too fast. Here’s how to zero in on the right effort:
- Heart Rate: Typical heart rate zones aren’t reliable unless you’ve specifically done a Zone 2 heart rate drift test. Without this test, picking random or age-based zones lacks accuracy and doesn’t have strong science backing it. True easy running should show consistent heart rate with minimal drift at a steady pace.
- Pace Guidelines: Use the VDOT calculator to find your personalized easy pace based on your current fitness. It’s not perfect, but it’s a great starting point.
- Effort Scale: Around a 3-5 out of 10—comfortable enough to easily carry a conversation and breathe normally.
Remember, you're training the athlete you are today to become the athlete you want to be tomorrow.
Why You Keep Running Too Fast
- Ego & Strava Syndrome: You want every run to look good online.
- Peer Pressure: Group runs often become mini races.
- Not Trusting the Process: Easy runs might feel unproductive if they’re too comfortable.
This habit leads to shorter runs, constant fatigue, and subpar workouts. You’re losing out on important aerobic adaptations and overall progress.
How to Force Yourself to Slow Down
Here’s how to practically slow things down:
- Run by Effort, Not Pace: Listen to your body, not your watch.
- Use a Heart Rate Monitor (if tested properly): Stay accountable to real physiological effort.
- Ditch the Watch: Avoid splits entirely if they’re tempting you to speed up.
- Find a Chill Running Buddy: Someone who appreciates the value of easy mileage.
- Play the Long Game: Consistency beats daily PR attempts every time.
Try techniques like the “Kenyan shuffle” to help you naturally ease into a slower pace. Regularly reviewing your training logs to maintain clear differences between easy and hard days builds intentionality and balance, making you more confident and controlled during races.
Coaching Insights: Real Results from Slowing Down
Many runners come to me frustrated by plateaued progress, often because they’re running too hard on easy days. Once they intentionally slowed down, their mileage and fitness exploded. I’ve seen athletes drop their easy pace by up to two minutes per mile at the same heart rate within a year, leading directly to huge PRs and fewer injuries.
Mental Shift: Reframing Easy Runs
To truly buy into slower easy runs, shift your perspective:
- Easy runs aren’t about feeling challenged—they’re about accumulating quality aerobic minutes.
- Think of easy runs as “moving massages” rather than workouts—a comfortable rhythm that gently loosens muscles, promotes circulation, and enhances overall recovery without adding stress.
- Remember, you’re training the athlete you are today to become the athlete you want to be tomorrow.
Is It Ever OK to Speed Up on Easy Runs?
Rarely—but occasionally in specific circumstances, such as the second half of long runs. If your long run feels smooth and controlled, gradually picking up the pace slightly toward the end can help you practice finishing strong without significantly increasing fatigue or compromising recovery. However, consistently speeding up on easy days reduces your ability to deliver quality sessions when they count. Training yourself to perform on designated workout days, rather than whenever you feel fresh, builds critical race-day discipline.
Final Thoughts
I know it’s tough to dial things back, but trust me—when race day arrives, you’ll thank yourself for every properly paced mile. Slow down, stay healthy, and watch yourself become a stronger, faster, and more durable runner.
Let’s get after it.
