08/10/2024
This session will likely be a staple in your running program no matter where you are on your journey. These days are usually moderate in duration, low intensity, and are done frequently. Easy runs serve as the building blocks for the engine inside of us, which I call the aerobic engine. This engine is responsible for churning out tons of energy for our nobody to use for running, but functions best at slower running paces. Placing these sessions into the calendar frequently will compound the effects and lead to big gains in the long term, effectively building the aerobic engine. These runs make us well equipped to handle increases in running volume or intensity, as well as increasing efficiency.
Doing an easy run takes some skill and discipline. The target intensity is, as the name implies, easy. This can be gauged by using the Rate of Perceived Exertion (RPE) scale, the talk test, among other metrics. RPE should not exceed 4/10. This correlates to a conversational pace, meaning you are able to speak in short sentences while running. One common mistake that occurs is running too hard on these days (I’m guilty of this too!). We miss out on the purpose of these days when we run too hard. Since this day makes up a large portion of our running, chronic overexertion on these days can lead to excessive fatigue, burnout, and even increase risk of injury. These days leave us feeling refreshed, not crumbling at the seams.
Participating in high volumes of easy running can lead to increases in running economy. To define running economy, let’s talk about what body systems make us run. There are contributions from the nervous system, cardiovascular system, cardiopulmonary system, and musculoskeletal system. The sum of these contributions can be called running economy. With consistency and proper ex*****on, we become more efficient at the same paces. This means these systems have to contribute less resources and effort to carry out the same work being done. What that means for us is running at a given pace for longer durations, for less energy, and with less fatigability. All are desirable for runners.
This session will make up the majority of your training in the base phase, further out from your race. The focus of this period aligns with the benefits of easy running. When transitioning to the build phase, or closer to your race, these sessions will still appear. This is to maintain the gains made in the build phase.
Use these sessions as an opportunity to practice relaxed running. It’s a great opportunity to try new routes, gear, nutrition strategies, and run with friends. There’s a lot of flexibility within these sessions.
Thanks for following along. Please feel free to reach out to us with any questions, comments, or concerns. Happy running!
