Easy Runs 101

Let’s talk about one of the most underrated but ESSENTIAL parts of your running and training routine: easy runs.

A lot of people make the mistake of thinking that if a run isn’t hard, it isn’t helping...But in reality, easy runs are where the magic happens, especially when you're working on improving: 

• Endurance

• Recovery

• Long-term performance

What is an “Easy Run”?

An easy run is all about EFFORT, not speed!

It’s a run done at a LOW INTENSITY, where your breathing is steady and you can hols conversation comfortably! You’re not pushing to hit a certain pace or beat a time. Instead, you’re focusing on building a strong aerobic base, allowing your body to get better at using oxygen and becoming more efficient over time!

Quick guidelines:

✅ Pace: It’s totally ok if it feels slow. There’s no ego in easy runs...only long-term gains!

✅ Heart rate (if you're tracking): Zone 2 - the aerobic zone, where your body can sustain activity for long periods of time!

✅ Breathing test: If you can talk in full sentences, you’re doing it right!

Why Easy Runs Are So Important

Here’s what’s happening in your body during and after an easy run:

1. Builds aerobic capacity

Easy runs strengthen your heart and lungs. Over time, this helps you run farther and faster WITHOUT increasing your effort.

2. Improves fat metabolism

At lower intensities, your body learns to burn fat more efficiently - which is crucial for long-distance endurance and energy balance!

3. Speeds up recovery

Easy runs get your blood flowing, help flush out metabolic waste, and promote healing without adding extra stress to your muscles and joints!

4. Balances hard workouts

Not every run should leave you gasping for air. If every run is intense, you risk injury, burnout, or plateauing. Easy runs allow your body to absorb the gains from harder sessions!

5. Foundation for performance

Think of them as the “base layer” of your fitness. The stronger your base, the more effective your speed work, intervals, and strength training become!

How Often Should You Do Easy Runs?

That depends on your training phase, goals, and weekly volume - but as a general rule, MOST of your runs (up to 70–80%) should be easy! 

The Hard Truth is: Running easy is not being lazy - it’s being strategic. You’re training your body, preserving your energy, and setting yourself up for real improvement!

So if it feels easy, good. That means you’re doing it right! ✅

If you have any questions on HOW to IMPLEMENT easy runs into your training plan, REPLY to this email and we can help you!

Speak Soon,

Team EMA