Will you embrace the process or resist it?
In the realm of running, a common pitfall ensnares many: the tendency to push their easy runs harder than necessary. The rise of social media exacerbates this, robbing the easy run of the respect it truly deserves.
Will you resist or trust the process??
Many runners hold the belief that running faster automatically leads to becoming faster. To a certain extent, they are partially correct in their thinking. The saying 'you need to run slow to run faster' encapsulates this idea. However, this phrase doesn't imply that you should always move at a snail's pace. Instead, it emphasizes the importance of laying down a strong foundation through easy, slow-paced runs. These runs prepare your body for the demanding quality sessions that push your limits.
There's a big difference between fast workouts and slower, longer runs. If you always run your medium to long distances at a race pace, you're asking for trouble—specifically, injuries.
'The benefits happen as a function of time spent running, not speed'
Running at an easy pace means keeping your heart rate at around 60-70%. It helps your body adapt and prepares you for more intense workouts. At this pace, you should be able to chat without struggling to breathe, just like having a casual conversation with a friend.
'a conversational pace '
uring easy runs, your body mostly uses slow-twitch muscles. These muscles have lots of mitochondria, which are like powerhouses for your body. They help build more tiny blood vessels, improving blood and oxygen flow to your muscles and heart.
Building a strong foundation—often called base building—is essential. It lowers the risk of injuries like tendinitis and stress fractures, which often happen when people push too hard during easy runs or recovery sessions.
Easy runs are just as important as tough ones because they help your body handle the strain of intense workouts. Jack Daniels summed it up well: easy runs are moments when you're "free from trouble or pain."
Easy runs; “free from trouble or pain” - JACK DANIELS
To put it simply, if your 10km time is 50 minutes (about 8:00/mi or 5:00/km), your easy run pace should be around 9:53-10:52/mi (6:08-6:45/km). Running slower might feel odd at first, but if you stick with it, you'll start seeing the benefits.
