The one area of training where less is always more

For those hoping to shave seconds off their race times (i.e. run less time when it counts), training often means doing more–workouts, long runs, mileage, cross-training, etc. But in one specific case, doing less is actually worth much more.

You want to be a better runner, right? Whether that means running faster or for longer, avoiding injury or just enjoying the act of running, there are always things you could be doing to get more out of yourself.

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One of the greatest ironies in running and racing is that in order to improve–meaning to get faster and finish a race in LESS time–you have to do more. Run more mileage. More workouts. More long runs. Spend more time and attention on your diet, your sleep, staying healthy and avoiding injury. For many of us, it starts to feel as if running were a part-time job (because it kinda is).

But there is one area of running where less is definitely more. That area is easy runs.

It’s been said time and time again. Including here, here and also here. Running too fast on easy days is the number one mistake made by most runners, including beginners, veterans and even some elites.

Workouts and long runs aside, most of the runs you do each week should be done at an easy and entirely comfortable/conversational pace. The purpose of these runs are to improve your aerobic base (i.e. your cardiovascular engine), strengthen muscles and joints and build a foundation upon which speed and endurance are made. They also put less stress on your body and therefore help prevent and avoid injury.

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Easy runs are absolutely critical to running success yet all too many runners overlook their importance by either not doing them at all or rushing through them and running too quickly.

Running too fast on easy days might not feel bad at any particular time, but over the course of several days, weeks and even months will no doubt contribute added and unnecessary fatigue that will prevent you to run at your best when it counts–during long runs, workouts and races.

How easy is easy? Aim to run at least 60 seconds (but preferably closer to 90) per kilometre slower than your current 5K race pace. There is really no such thing as too slow, and the body (and the brain) will generally choose the best pace depending on the conditions and your current level of fatigue.