Zone 2. Conversational pace for us old timers. Whatever you want to call it, people are always preaching keeping your easy runs easy.
This is for good reason. Most runners do their easy runs too fast.
But some treat easy running as the part that’s going to lead to better performances when, really, it’s mostly the enabler.
Why should we run our easy runs easier than most of us do? Not because easier running on its own is going to lead to better results. Instead, because of the other things that easier running allows us to do, while still offering benefits at a slower pace.
Easier running allows us to do two key things that will have a big impact on our performances.
Run more
By running easier, we can spend more time out running while not wearing ourselves out or breaking our bodies down. This shouldn’t be too difficult to understand.
Is running slower for a longer time truly better than running faster for a short time, though? Yes. If you’re getting in good workouts, which I will address in a moment, you’re taking care of the intensity with those runs. These runs should then be focused on different benefits that come through volume, not intensity. Almost no matter what pace your easy runs are, you’re still building mitochondria and capillaries in your working muscles. You’re building stamina and fatigue resistance. You’re getting the benefit of the run while recovering more completely for the harder days and, by going longer, you’re getting more benefit.
It’s no secret that, generally speaking, faster distance runners run more. To a significant extent, slowing down on your easy runs allows you to run more.
Run our hard days harder
We still absolutely need to run fast if we’re going to expect to race fast. You will not become a significantly faster runner by doing everything slow. That long, slower running lays the foundation of fitness but it does not create speed. However, if you’re doing a good amount of your running adequately easy, that allows you to make the most of the time you are going to run fast.
By keeping the pace adequately easy on those easy or recovery days, your body is more ready to put more into and get more out of those hard days. Those hard days will then lead to bigger gains than if you sacrifice them by going too fast on your easy days.
When to not run easier
Believe it or not, there are times when running faster on our easy days may make sense.
The main consideration is time. Most runners have a full time job and a family at home. Many of us can’t spend 1-2 hours a day running at an easy pace to maximize our performances. This is when we need to make compromises.
If you are time limited, then run for as long as you can at whatever pace allows for you to be adequately recovered for your next hard day. Just make sure you are not sacrificing those hard days.
Just understand that this is not ideal and it’s not the path to optimal performance. It may be the path to the best performance you can expect under the limitations of your life and that’s perfectly fine. If your circumstances change and you are interested in better performance, though, you might need to make some adjustments.
In the end, not running too fast on easy days matters. However, the direct benefits are limited. The real power comes from the ability to spend more time running and to go harder on our hard days. Make sure you are taking advantage of those benefits or you’re not taking advantage of the real power of zone 2 running.