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 | Last updated Feb 24, 2024
A Full Breakdown
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.
What an Easy Run Should Feel Like
- 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.
Why Easy Runs Matter
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. The truth? Pushing too much leads to injury and burnout—and easy runs are the secret to staying consistent and improving long-term.
How Easy Runs 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.
How to Do an Easy Run the Right Way
- 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 Key Takeaway
Easy runs aren’t just boring miles—they’re the an imporant 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.