Easy Run – The Foundation of Your Training
An easy run is exactly what it sounds like, a relaxed, low-effort run that helps you build endurance without pushing your limits. This is the type of run that should make up the majority of your training. No pressure, no racing, just cruising at a natural rhythm and getting the miles in.
By Quentin van Bentum •
Why Easy Runs Are Essential
If there's one type of run that every runner needs, it's the easy run. It's where you build your aerobic base, improve your endurance, and get comfortable running longer distances, all without putting too much strain on your body.
A lot of runners make the mistake of running their easy days too hard, thinking they need to push the pace to improve. But that's not how endurance is built. Easy runs should feel comfortable, sustainable, and enjoyable. They allow you to keep increasing your distance without burning out, making them the foundation of any solid training plan.
The truth is, most of your fitness gains come from running easy. The biggest mistake runners make is thinking they need to run hard all the time to improve. Pushing too much leads to injury and burnout, and easy runs are the secret to staying consistent and improving long-term.
What an Easy Run Should Feel Like
Getting the right effort level for your easy runs is crucial for building endurance without burning out. Here's what you should be aiming for:
- Comfortable pace – You should be able to hold a conversation without struggling for breath
- Relaxed effort – It should feel natural and sustainable, not like you're forcing the pace
- Heart rate in Zone 1-2 – Keep it below 70% of your max heart rate to avoid turning it into a hard effort
- No pressure on speed – The goal is to spend time on your feet, not pace
If you finish your easy run feeling tired or heavy, you likely ran too fast. The key is to finish feeling fresh, not drained.
Not sure what your heart rate zones are? Use this Hr Zone Calculator or read the Full Guide to Heart Rate Zones to estimate them.
Why Easy Runs Matter for Your Training
Easy runs aren't just filler miles, they're the backbone of successful training. Here's how they help you improve:
- Build endurance – Strengthens your aerobic base, making longer runs feel easier
- Improve efficiency – Helps your body run more smoothly and use energy better
- Support recovery – Keeps your legs moving without overloading them
- Prevent injuries – Running hard every day is a recipe for trouble. Easy runs help balance your training
The key is understanding that easy runs aren't about speed, they're about building the foundation that allows you to run faster when it matters. Think of them as the base of your training pyramid, everything else builds on top of this foundation.
Pro tip: Most elite runners do 80% of their training at easy effort. If it's good enough for them, it's good enough for you.
How to Do an Easy Run the Right Way
Getting your easy run strategy right can make the difference between consistent progress and burnout. Here's your step-by-step approach:
- Slow down – If you feel tempted to speed up, you're probably already going too fast
- Find your rhythm – Run at a pace that feels sustainable for hours, even if today's run is short
- Don't force it – If you have to concentrate to maintain pace, you're pushing too hard
- Enjoy it – Easy runs should be relaxing. Use them to clear your mind and just run
The goal is to finish feeling like you could run another mile or two if you had to. If you're completely spent after an easy run, you're definitely going too hard.
Remember, easy runs are about building endurance, not testing your fitness. The pace should feel almost too slow, but that's exactly the point. You're teaching your body to be efficient at a comfortable effort level.
The Bottom Line on Easy Runs
Easy runs aren't just boring miles, they're an important part of your training schedule. They keep you running strong, consistent, and injury-free, setting you up for better performance when it matters.
So next time you head out for an easy run, make sure it's actually easy. Your body will thank you, and your training will be more effective because of it.
Ready to make easy runs a cornerstone of your training? Start with a pace that feels almost too comfortable, focus on staying in the right heart rate zone, and watch how your endurance improves over time. The miles will add up, and so will your fitness.