The Easy Run

Sunday, October 02, 2011 · Mike Davis

This week I’m going to do the first in a series of each component of running and the value of each.

I understand that every runner has different goals when it comes to their running and as everyone knows my belief is that ultimately, running is about empowerment and fun. Never lose sight of that as you progress and desire to get faster, maybe run further or just improve your overall running efficiency.

The first area I’m going to address is the cornerstone of running and by far the most important component. The Easy Run

Whether starting out running for the first time, coming back from a layoff or as a part of your everyday running, the easy run is by far the most important component of running or training for any distance. Developing the cardiovascular system is critical in good health and increased workout capacity (running). “The cardiovascular system refers to the heart muscle and the network of vessels carrying blood to and from the parts of the body. For runners, the part of the body that needs a large blood supply is the part of the muscular system that does the running.” (Daniels’ Running Formula). Not to get into biology and tell most of you what you already know, but a strong cardiovascular system is great for our health and essential for running.

The easy run is probably far slower than most people realize or actually even run. In most cases, your easy run should be 60 seconds per mile slower than your normal pace. Stressing the body is something that runners should try to minimize 70 percent of the time they are out running. That means that 70 percent of the time we are running, we should be going at least 60 seconds per mile slower than our normal pace. I understand how difficult it is to pace yourself or to know if you are maintaining the right pace and that’s where it’s helpful to get in tune with your body and learn your physical stress threshold. Using some type of timing device can help if you can pay attention to landmarks consistently each week. Heart rate monitor watches and other gadgets can be used to slow you down as well, but understanding your own body is probably the best method.

Some questions:

If I’m running easy, how am I going to improve my speed, become a better runner or become more efficient? If you run 70 percent of your weekly runs easy, that leaves 30 percent to target those areas that you might want to improve upon.

If I’m training for some event and want to be faster, can I decrease my percentage of easy running each week and increase other components? You can, but the 70/30 formula will give you fresher legs and a stronger cardiovascular system to have better quality stress workouts.

Can you do 100 percent of your runs easy? Absolutely, and that’s the wonderful thing about nofinishlinerunning.com, I want everyone to connect with running however it fits them. As I have said; running is meant to be fun and empower you, no matter what you’re doing with it.

The next few weeks I will discuss other components that you can fill that 30 percent with and accomplish other desired goals. Continue to build a stronger heart and enjoy this wonderful time of the year. Be sure to check out the website and consider the benefits of joining.

Have a great week!

Mike

Running on….