Easy Running Explained: What, Why and How to Do It Right

The term “easy running” is buzzing, and for a good reason! More runners are starting to realize that the key to getting faster, building endurance and staying injury-free isn’t always found in pushing harder, it’s often found in learning how to slow down.

However, easy running is widely misunderstood. Many runners worry it means they’re losing fitness, being lazy or not training “hard enough.” In reality, the opposite is true. Easy running isn’t a sign you’re out of shape and it’s definitely not a waste of time. It’s one of the most important skills a long-distance runner can master.

Those easy runs have a real purpose. Easy effort running builds the foundation that supports your workouts, long runs and race day performance. When done correctly, it helps you build mileage safely, recover better, train more consistently and improve fitness. 

Today we’re looking at the science and breaking down what easy running really is, why it matters so much, how you can incorporate it into your training and use it to take your running to the next level.

Signs You’re Running All Of Your Runs Too Hard

If you’re not sure whether this applies to you, here are some very clear signs:

• You feel drained after most of your runs
• Your legs always feel heavy
• You struggle to hit faster workout paces
• You need to take extra days off for recovery
• Majority of runs feel hard

Running hard all of the time increases your risk of burnout, chronic fatigue and injury. It’s time to learn how to run truly easy and master easy running!

Easy Running Benefits

Easy running isn’t about pace, it’s about effort. Your easy pace can change from day-to-day depending on factors like the weather, elevation, sleep, stress and training load.

One of the best things about running by effort is that it removes the pressure to hit a specific pace, letting you focus on consistency and form among other things.

Even if you don’t feel it at first, easy running creates powerful changes beneath the surface.

1. Builds Your Aerobic Base

A podcast I listened to recently described a runner’s aerobic base as their  “aerobic engine,” which I thought was a perfect way to think about it. 

Easy running strengthens your cardiovascular system, composed of your heart, blood vessels and blood. Easy running improves your body’s ability to pump and deliver oxygen-rich blood to your muscles.

2. Increases Capillary Density

Capillaries are tiny blood vessels that deliver oxygen and nutrients to your muscles while also removing waste products. Easy running increases the growth of capillaries, improving delivery and allowing your muscles to work more efficiently during running.

3. Increases the Size and Number of Mitochondria

Mitochondria are referred to as the “powerhouse” of your cells because they generate energy. More and bigger mitochondria essentially mean that your muscles can produce more energy, more quickly.

4. Improves Fat Utilization

During exercise, your body uses a mix of carbohydrates and fat for fuel and exercise intensity determines which fuel your body relies on more. High intensity exercise depends primarily on carbohydrates, while low intensity exercise uses more fat for energy. This helps improve your metabolic efficiency over time.

That said, please don’t get the wrong idea, cutting carbs isn’t the goal. Science consistently shows that carbohydrates are essential for fueling long runs, hard workouts and peak performance on race day. Easy running helps you become more efficient, but carbs remain your body’s most reliable fuel source for long-distance running. 

5. Allows Safe Mileage Buildup

Easy running makes it possible to gradually and safely build mileage for long distances like half marathons, marathons and ultramarathons. 

Easy running is less stressful on muscles, joints and your nervous system and reduces the risk of burnout and injury while laying the foundation for harder workouts and racing success. Over time, these consistent, lower stress miles are what make all your faster, longer and more intense training possible.

How to Run at an Easy Effort

First, let me re-emphasize that easy running is about effort, not pace. Don’t get hung up on numbers when running easy miles. In fact, when I do my own easy runs, I barely glance at my watch. The goal is to let your body guide your running, not the pace.

Using Rate of Perceived Exertion (RPE)

One of the best ways to gauge easy effort is your Rate of Perceived Exertion (RPE), a subjective scale from 0–10 that measures how hard a run feels. For easy runs, you should be around a 3/10, comfortable enough to hold a conversation or sing several lines of a song out loud without gasping for air.  

Using Heart Rate 

Heart rate can also guide your easy runs. The most accurate way to measure it during running is with a chest strap, like the GARMIN HRM, which connects to running watches like my favorite, GARMIN Forerunner.

To use heart rate effectively, you first need to know your maximum heart rate (HRmax) which is the maximum number of heartbeats per minute your body can reach during all-out effort. The gold standard for finding your HRmax through a lab-based stress test. 

There are also age-based formulas (like 220- age) which aren’t my favorite because they’re not as accurate but can serve as a rough starting point. 

Once you know your HRmax, you can calculate your heart rate zones. Using Jack Daniels Formula, easy runs should be 65-79% of your HRmax. For example, if your HRmax is 200 bpm, your easy run target would be roughly 130-158 bpm. 

Keep in mind that heart rate can fluctuate based on factors like elevation, stress and temperature, so it works best when combined with RPE.

Practical Coaching Tips for Easy Running

• Hide your watch to avoid obsessing over pace
• Run by effort, not ego 
• Add walk breaks if needed
• Run with slower partners
• Remember: this is training, you’re not proving fitness here

How Much of Your Running Should Be Easy Running?

A good rule of thumb I use with many of my runners is the 80/20 method: aim to keep about 80% of your runs easy and the remaining 20% hard. Making the majority of your runs truly easy allows you to push harder on your hard workouts and get in your long runs without overtaxing your body.

But before you add in hard running, focus on building a strong foundation. Start with 6-8 weeks of consistent easy effort running (or longer, depending on your experience and fitness level) paired with 2 full body strength workouts per week. Consistent easy running + consistent strength training will help you develop a resilient, strong body that can handle higher training loads.

The Mental Side of Easy Running

If you’ve ever tried to run truly easy, you’ve probably discovered that it’s not as easy as it sounds. Slowing down your running and sticking to your true easy effort can feel surprisingly difficult. When I first started focusing on easy running, I had to be very intentional about “pulling back,” resisting the urge to speed up and be very patient throughout the process.

If you struggle mentally with easy running, focus on the WHY: all of the amazing benefits your body gets from easy running. Letting go of ego and embracing slower miles can make the process a lot easier and more enjoyable.

Another common trap that runners fall into is comparison. Apps like Instagram and Strava make it easy to measure your running against others, but realize that everyone’s journey is different. Your pace, your effort and your progress are unique to you, so focus on your own journey and avoid getting caught up in what anyone else is doing.

Tips for New Runners

If you’re new to running, welcome to the running community! I’m so glad you’ve joined us. If you’re just starting out, running at first may feel hard most of the time and that’s completely normal. Almost every new runner feels that in the beginning. 

Here are some tips for new runners to help you build a strong foundation and enjoy the process:

1. Focus on consistency. The most important thing early on is simply showing up and getting out there to run. If you run regularly and stick with it, your body will adapt and running will gradually feel easier over time.
   
2. Be strategic with progression. Gradually increase your running time or mileage. If you’re using run/walk intervals, aim to extend your running intervals slowly. For example, 30 seconds run / 1 minute walk → 1 minute run / 1 minute walk → 1:30 run / 1 minute walk, and so on.
   
3. Avoid doing too much too soon. Rapidly increasing your mileage or running intensity are the fastest way to risk injury and burnout. A good rule of thumb is to increase your weekly mileage by no more than 10% per week.

By following these tips, you’ll build a safe, strong foundation and set yourself up for long-term success, all while learning to enjoy your runs!

Summary

Easy running is one of the most powerful tools for building endurance, keeping your injury risk low and improving your performance. It’s not about being slow or lazy, it’s about training smarter.

Easy running strengthens your aerobic engine, boosts efficiency, helps your body recover and allows you to safely build mileage. Most of your runs should feel comfortable, leaving you ready to tackle harder workouts and long runs, without digging yourself into a hole of chronic fatigue. 

Whether you’re a new runner or experienced, embracing easy effort miles will help you build a strong, resilient body and a sustainable, enjoyable running habit. Slow down, trust the process and let your easy miles do the work!

Looking for support? I help runners train smarter with personalized run, strength and fueling support. Learn how we can work 1:1 together here!