Why Run Easy? Here Are The Benefits Of Easy Running
Talent can take you far, but as many elite runners can tell you, talent is nothing without the commitment to train hard. Most of the best middle to long distance runners in the world frequently log 160km (100 miles) per week that consists of threshold runs, intervals, fartlek, hill work and continuous short, medium and long runs. No pain, no gain, right? Not exactly.
A significant percentage of most elite athletes’ training logs consist of easy running; that is running at speeds slower than their 10km pace plus 1min/km (or plus 1.5min per mile). This “aerobic running” is done at right around 70% (give or take 5%) of the maximum heart beat count per minute and at this effort, runners shouldn’t struggle to hold a conversation.
“The most common mistake most runners make is that they think if they’re running easily then they’re not getting much benefit,” says Brian Rosetti, a running coach in New York City and founder of the Run SMART Project. That couldn’t be more off-base because easy (or sexy pace) running comes with a laundry list of benefits.
Armen Ghazarians, a NASM-certified personal trainer, exercise physiologist, and the CEO of Finish Fit in Glendale, California explains some of the science behind why easy running is beneficial for runners.
“First of all, as your body becomes more adapted to aerobic, slow runs, it’s going to use fat more efficiently, Ghazarians says. “This process is known as the fat adaptation effect,” he explains. “Faster anaerobic runs upwards of two hours mainly deplete stored muscle glycogen from carbohydrates. Slower aerobic runs, on the other hand, use approximately 50 percent fat for energy while the remaining 50 percent is a combination of glucose and protein for energy.”
The reason for this? Fat oxidation requires oxygen—and it’s very hard to run long distances at an all-out fast pace. “Long, slow distance runs are easier to sustain. So during these runs, your body has to constantly replenish the oxygen reserves it’s using to continue to produce energy,” he says. “And since fat metabolism requires oxygen, you condition your body to use fat as its main energy source rather than carbs. Eventually, this adaptation will allow you to run longer distances without having to refuel.”
Easy runs also train the cardio, respiratory, and muscular systems to work more efficiently. “They allow the body to better integrate its various systems,” says Ghazarians. “In turn, this will allow you to run with less effort on your faster running days.” Slower runs also train your slow twitch (type I) muscle fibers, “the ones that allow you to work aerobically to sustain your pace on long distances,” he says.
And while faster running is more likely to build up your muscle (think about how sprinters look compared to marathoners), slower running is going to help your tendons, ligaments, joints, and bones adapt to the stress of running. “It also strengthens them without causing immediate stress on them, which might lead to injury,” says Ghazarians.
Easy running, despite often not feeling challenging at all, does provide a plethora of benefits for runners ranging from mental to physical.
