Why Easy Runs Are So Hard — And How Running Slower Will Actually Make You Faster

If you’re being honest, easy runs don’t always feel easy.

They feel awkward. Too slow. Like you’re “wasting” a workout. Like everyone else is passing you. Like you should be doing more.

And if you’ve ever finished an easy run feeling slightly guilty — like you didn’t really earn it

— you’re not alone.

In fact, this is one of the most common mistakes runners make, from beginners all the way to experienced marathoners.

The irony? Those “too easy” runs you’re tempted to push are actually the key to getting faster, stronger, and more consistent.

Let’s break down why easy runs feel so hard, what “easy” actually means, and how slowing down is often the fastest way forward.

Why Runners Struggle With Easy Runs

Most runners don’t struggle with hard workouts.

They struggle with restraint.

We live in a culture that glorifies effort. Sweat. Pain. Pushing through. And running culture hasn’t escaped that mindset.

Somewhere along the way, many of us learned:

• If it doesn’t feel hard, it doesn’t count

• If you’re not exhausted, you didn’t work hard enough

• If you’re not progressing quickly, you’re falling behind

  
  

So when we head out for an “easy” run, our brains revolt.

We creep the pace up. We turn it into a steady-state run. We finish breathing harder than planned — but justify it anyway.

Because surely running harder must be better… right?

Not exactly.

What Easy Running Is Actually For

Easy runs are not junk miles. They are not filler. They are not optional.

Easy runs build the aerobic base that nearly every successful runner relies on — especially marathoners and half marathoners.

Here’s what easy running does physiologically:

• Improves aerobic capacity

• Increases mitochondrial density (aka energy production)

• Builds capillary networks to deliver oxygen to muscles

• Trains your body to burn fat more efficiently

• Allows you to recover while still accumulating volume

  
  

In simple terms: Easy runs make your body better at running — without beating it up.

Hard workouts sharpen the blade. Easy runs build the handle that lets you hold it.

Why Running Slower Helps You Run Faster

This part feels counterintuitive, so let’s say it clearly:

Running slower on easy days allows you to run faster on hard days.

When easy runs are truly easy:

• You recover better between workouts

• You can hit quality sessions with intention and power

• You reduce injury risk

• You can train consistently over months and years

When easy runs are not easy:

• Fatigue accumulates quietly

• Workouts feel harder than they should

• Progress stalls

• Burnout creeps in

  
  

Most runners stuck at a plateau aren’t undertraining. They’re training too hard on the days that are supposed to support recovery.

So… What Does “Easy” Actually Mean?

This is where runners often want a magic pace number — but context matters.

Easy Pace Guidelines

Easy running should feel:

• Conversational (you can speak in full sentences)

• Relaxed, not forced

• Sustainable for a long time

• Like you could go farther when you finish

  
  

For many runners, easy pace is:

• 60–90 seconds per mile slower than marathon pace

• 1.5–3 minutes per mile slower than 5K pace

• Or roughly Zone 2 effort (for heart rate users)

  
  

But here’s the key: Effort matters more than pace.

Heat, hills, stress, sleep, fueling — all of these affect what “easy” looks like on any given day.

Signs Your Easy Runs Aren’t Easy Enough

If you’re not sure whether you’re truly running easy, ask yourself:

• Do I need music or a podcast just to get through it?

• Am I checking my watch constantly?

• Do my legs feel heavy the next day?

• Do easy runs feel like a low-grade workout?

• Am I proud of the pace instead of relaxed by the effort?

  
  

If you answered yes to several of these, your easy runs might be creeping too hard.

And again — that’s not a failure. It’s a very normal habit that just needs adjusting.

The Mental Shift That Makes Easy Runs Click

This is where many runners get stuck: They know easy runs matter… but they still feel wrong.

Here’s the mindset shift I encourage athletes to adopt:

Easy Runs Are Not About Today

They’re about:

• Tomorrow’s workout

• Next month’s consistency

• This season’s durability

• Your ability to train year after year

• 
  

Easy runs are an investment, not a performance.

You’re not trying to prove anything on an easy day. You’re trying to support the work that actually requires intensity.

How to Run Easy Without Feeling Guilty

If slowing down feels uncomfortable, try these strategies:

1. Leave the Pace Ego at Home

Cover your pace on your watch or switch to effort-based alerts.

2. Shorten the Easy Run at First

Give your body and brain time to adapt to running easier without feeling restless.

3. Remind Yourself of the Goal

The goal of an easy run is not fitness today — it’s sustainability long-term.

4. Trust the Process

Nearly every successful endurance athlete spends most of their training at easy effort.

You’re not behind. You’re training smart.

checklist for how to run easy without feeling guilty

Easy Runs and Long-Term Progress

If there’s one thing years of running and coaching have reinforced, it’s this:

The runners who improve the most are not the ones who go hardest every day. They’re the ones who show up consistently, recover well, and respect the easy days.

Easy runs are where:

• Injuries are prevented

• Confidence is built

• Love for the sport is protected

  
  

They’re quiet. They’re unglamorous. And they work.

Final Takeaway

If easy runs feel hard right now, you’re not broken.

You’re just learning a skill most runners were never taught.

Slow down. Let easy be easy. And trust that you’re building something that lasts.

Because in running — just like in life — progress comes from balance, not burnout.