Keeping Easy Runs Easy

A crucial part of training to run faster is keeping the easy runs easy. “Easy” can change depending on the weather, recent training, illness, and other factors, so it’s important to be adaptable on easy runs.

I use two strategies to help do that.

Run for time, not distance

First, I plan all of my easy running by time, not distance. Running for a distance can sometimes lead to things like “I don’t have much time today, need to knock this out” and then running it too hard. Running for time does the opposite for me: “I’m out here for 30 minutes no matter what, might as well enjoy it.

Focus on cadence, not pace

Focusing on keeping a high cadence keeps me from looking at things that might tempt me to run harder, like pace, and easy runs are a great time to practice a quick cadence.

Especially on days when my legs are feeling heavy and slow from a recent hard run or strength training, I find focusing on my cadence helps counter that slow, plodding “slogging” feeling.