“These are hard,” Spongebunny said breathless.
“Only three more, you’re halfway.” I smiled and kept pushing the six minute pace.
Running is never easy, right? Wrong. Many beginning and experienced runners run too hard on their easy run days. Each of your runs should serve a specific purpose. Running too hard on easy days compromises your ability to benefit from your quality workouts.
Easy run means run at a pace where you can hold a conversation of about three sentences at a time with another runner. The goal of an easy run is to keep your muscles loose and to work on your aerobic system. You are increasing the efficiency of blood flow to your lungs, heart, and blood vessels. You are teaching your body to metabolize and uptake oxygen faster and more efficiently.
Anaerobic on the other hand increases your power, strength, and speed. This is what you are doing when you run hills and speed work. Running hard is expected and desired. Push to your body to its limit and then do one more.
“This will get easier right?” Spongebunny asked.
I laughed. “Yes, but then you just add more repetitions.”
“Why are we doing this?”
“If you want to get faster, you have to train to run fast. Teach your body what it can do,” I said, my breathing regaining the slow rhythm of the recovery lap.
“So, I should be running all my runs harder?”
I shook my head back and forth. “Nope. Respect the easy days. The reason I can put up numbers like 7:00 minute miles for a six miles after swimming and cycling, is because I respect my easy days. If I push hard on all of my runs, my body cannot recover and the quality of my hill training and speed work will seriously decline.”
My easy days are done at whatever pace my body needs. Most days that is a 9-930 minute per mile pace. But, some days it is a 10-10:30 pace and that’s okay. In fact, it’s great because it reminds me that I need my easy days. I don’t worry about the pace of the run, I focus on how I feel during the run. There should be no burning muscles or lungs. No wheezing or gulping air and definitely no vomiting.
Respecting the easy days, allows you to be at the top of your game on the hard days. This really applies to all aspects of life work, parenting, and socializing. Life is full of ups and downs. Enjoy those recovery days because you’re going to have to dig deep sometimes sooner than you realize.