Why Most Easy Runs Are Too Hard

Easy runs are supposed to build fitness quietly.

But many athletes turn them into “medium-hard” runs — not easy enough for recovery, and not hard enough to create real adaptation.

The result?

❌ Accumulated fatigue

❌ Slower recovery between key sessions

❌ Plateaued performance

❌ Increased injury risk

Easy running works because it builds your aerobic engine while allowing you to train consistently week after week.

The challenge is that easy often feels too slow — especially at the start.

How to do easy runs well:

✅ Start slower than you think you need to

The first 10 minutes should feel almost effortless. Let your body warm into the run.

✅ Use the conversation test

You should be able to speak in full sentences without needing to catch your breath.

✅ Control effort, not pace

Heat, hills, fatigue, and life stress all affect pace. Keep effort relaxed even if your watch shows a slower speed.

✅ Finish feeling like you could keep going

A good easy run leaves energy in the tank — not heavy legs.

✅ Protect tomorrow’s training

If today’s easy run makes tomorrow harder, it wasn’t easy enough.

The goal isn’t to prove fitness on easy days.

It’s to build durability so hard days actually work.

Run easy enough that consistency becomes your advantage.

👇 Do you intentionally slow down on easy runs — or does pace tend to creep up?

Smarter training. Better decisions.

— TriWise