This Coach Says Focusing On Pace During Easy Runs Isn’t the Point. Here’s What to Do Instead for Successful Training.

Coaches will tell you to run your easy runs at a pace that feels truly easy, but for most runners, that’s easier advised than executed. Many runners push the pace during these efforts, focusing too much on the numbers on their watch, rather than how they actually feel.And while a benefit of improved fitness is increased pace, the goal of easy runs isn’t necessarily to watch your pace progress. It’s to stay engaged in the sport and keep you running regularly, says Nike Running Global Head Coach Chris Bennett. “The most important thing is you’re going to want to run again, and that’s the key,” he says. “If you run an easy run the right way, you’re going to get better at running.”Whether you realize it or not, you probably treat each easy run like another metric or challenge to take on—and that’s the issue, says Bennett, author of the forthcoming book, This Is About Running. This Is Not About Running. Instead, he wants you to approach easy runs with less focus on metrics and more on honesty.How do you really do that? Below, Bennett offers specific tips on how to reframe easy runs in a way that supports your run goals, helping you perform better in training and on race day.1. Base Your Easy Runs on Effort, Not PaceImagine you’re in peak marathon shape: You have a good sense of your easy run pace, but you just went through a huge breakup. You’ve probably had a few bad nights of sleep and tons of stress. Then, you go out for your easy run. Your typical easy pace is probably harder to maintain, says Bennett.“Metrics don’t tell you whether or not you were running easy,” he explains. “They just don’t tell the whole story, which is why it’s essential for every runner to understand that easy is an effort, not a pace.”An easy run isn’t designed for holding the same pace by default every time you go out for a run, Bennett argues, because that pace will often fluctuate. He even strays from using a specific rate of perceived exertion (RPE) to gauge easy pace because it overcomplicates your run. “Unless you’re very, very new, all you have to ask yourself is, ‘am I running too hard? Does this feel like I’m running too hard?’ and do not look at your watch,” he says. “You know the answer.”Runners often view easy runs as if they’re supposed to struggle, Bennett explains, but in reality, your easy runs should not feel like you’ve used all your energy, and you should feel better at the end of it—not burned out, he says.The key to adjusting each run based on effort is having confidence that you can take initiative in your own training, Bennett says. Making decisions about your training, including assessing your bandwidth and figuring out when to slow down or when to cut down on mileage, builds up your confidence, and that leads to smarter training and racing.2. Practice Checking In With YourselfMost of the time, runners lie to themselves about their effort levels because of two things: cruel self-talk or believing you can’t do something when it’s not based on any facts, Bennett explains.“Most people would save themselves from injuries if before every single run they simply asked themselves, ‘how are you doing?’” Bennett says. If you can answer honestly about how stressed and anxious you might be feeling, for example, you’re more likely to actually honor your current state on your run and take it easier.It’s easy to tell yourself you ran at an easy pace, when in reality, maybe you ignored extra heavy breathing and/or pushed through tough hills, and now you’re feeling a little too sore the next day. “You’re the only person who knows whether or not you’re lying every single time,” Bennett says.Every time you practice tapping into effort, you’ll likely have fewer issues during training cycles and more success in your races. “What you want to do is look at your training behind you and really pay attention to what you’re doing and see, ‘am I biting off more than I can chew, or am I holding back a little bit too much?’” says Bennett. “That’s just a really consistent and honest conversation with yourself because we are often not honest with ourselves.”3. Let Go of the Terms “Slow” or “Fast”Bennett explains that the terms “slow” and “fast” are all relative to what you can do at an individual level, so comparing yourself to other people doesn’t make sense and takes away from the whole purpose of the sport. “I hate the term ‘slower,’ because it confuses things,” he says. “You’re just trying to run smart.”Also, calling yourself “slow” by comparison to others often leads to pushing your pace, Bennett explains, which is exactly what you’re trying to avoid.The best thing to do when you have the mindset that you’re “slow,” is to imagine you met someone who ran at a slower pace than you do, Bennett suggests. You likely wouldn’t throw around the term “slow” in front of them, because that can be diminishing. So there’s no point in talking to yourself that way either. “The sport is so much more fun if we’re not jerks to ourselves,” Bennett adds. “Stop diminishing yourself before anyone else does because there’s a good chance no one wants to diminish you.”Taking the weight off words like “slow” also starts with understanding that easy runs are meant to feel like you went “slow” on purpose, and like you could’ve gone much farther. Then, when it’s time to show up to a hard workout, you’re actually able to go “fast.”Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.