'Ask Manu' - What is an Easy Run, and Why Does it Matter?
If your first thought to the title was “all runs are hard”, then this post is for you.
What is an Easy Run?
An easy run is a low-intensity, steady effort that feels comfortable and sustainable. For a lot of people starting out, they might not have experienced this yet, but by the end of this blog, you’ll have a clear idea of how to get there. Easy runs are the kind of runs where you could hold a conversation with a friend without gasping for air or feeling overly exerted. If you can talk, you’re in the right zone.
The main purpose of an easy run is to develop your aerobic base or what some people call “tank work”. This is your body’s ability to use oxygen efficiently to fuel your running. Easy runs are the foundation of endurance training. They build fitness, and prepare your body for harder sessions down the track.
Why does it matter?
Think of your fitness like a car. If you want to perform well in races or tough workouts, you need a bigger, more efficient fuel tank. If you’ve got a big engine but a small tank, you’re not going very far—and in an endurance sport, that’s a problem.
How do you know that it’s an easy run?
Easy runs should feel:
Conversational: You can talk comfortably while running.
Relaxed: Your breathing stays steady, and you’re not straining.
Sustainable: It feels like you could keep running longer at the same effort.
Technically, an easy run keeps your heart rate between 65-75% of your max heart rate. Most fitness watches can estimate this, but a simple test is: if you’re able to talk, you’re in the right zone.
How slow is too slow?
Here’s where things can get tricky.
In theory, any jog or run that keeps you in that 65-75% heart rate zone is doing the job. But for a lot of newcomers, an “easy run” might feel awkwardly slow.. almost walking pace. So, should you keep running on the spot at that speed, or is there a better use of your time? That’s up to you.
For many of my clients, I encourage using other forms of cardio like riding, rowing, skiing, or incline walking especially if running at a super slow pace feels frustrating or awkward. These options keep you in the right heart rate zone, but they’re easier to control and don’t cause as much fatigue, which means you can do them more often.. This will allow you increase your fitness so that running won’t be as taxing in future.
How often should I slow run?
Well… to keep it simple, a great rule of thumb is that approximately 75% of your weekly running total should be easy. Now, there can be lots of caveats to this, so let’s keep it general.
If you’re completely new to running, the priority is building consistency and getting your body used to the demands of running. I’d aim to start with:
2-3 runs per week
Each run lasting 20-30 minutes at an easy, conversational pace.
As you gain confidence, you can gradually increase to:
60-90 minutes total per week spread across those 2-3 runs
What if all my runs aren’t Easy Runs?
If every run feels hard, you’re not alone but it’s something worth addressing. It might seem like running hard all the time is the “right” way to improve, but this is a great opportunity to remember the phrase: “smarter, not harder.”
When you’re constantly pushing yourself, you’re likely building up fatigue without giving your body the time it needs to recover and adapt. Ironically, this can slow down your progress instead of speeding it up it’s a little backward, right?
Takeaway
Easy runs should make up the bulk of your weekly run efforts. Start small, progress gradually, and focus on effort over pace. By prioritizing easy running, you’ll build a strong aerobic base, stay consistent, and set yourself up for success in harder workouts and races.
If you’re not sure where to start, aim for 3 easy runs per week, and adjust as you go. Slow, steady progress always wins the long game.
Did you find this interesting or helpful? Please let me know!
