Easy Runs and the Talk Test: Why Slow Running Works

Many beginners run every session too fast. Easy running is the foundation of improvement.

What an easy run is

An easy run is a run at a comfortable, conversational effort. You finish feeling that you could have gone further.

The talk test

A simple way to check your effort:

• You can speak in full sentences. Good, you are in the easy zone.
• You can only say a few words. You are working harder than easy.
• You cannot speak at all. That is hard effort.

Why slow running works

• It builds your aerobic base, the capacity to keep going.
• It strengthens muscles, tendons and bones gradually.
• It lowers the risk of overdoing it.
• It leaves you fresh for harder sessions.

How slow is slow?

Slower than you think. Many runners find their easy pace is a minute or more per kilometre slower than their hard-effort pace. The exact number depends on you.

Ignore other people's pace

Your easy pace is personal. It changes with sleep, heat, stress and hills. Judge by effort, not by what a friend runs.

A sensible mix

For most recreational runners, a good guide is:

• Most runs easy
• One or two harder sessions a week, once you are ready
• Rest days in between

Using your numbers

Tracking pace can help you see how your easy runs gradually become faster at the same effort. Over weeks, that is encouraging.

Tips

• If in doubt, slow down.
• Walk breaks count.
• Save hard efforts for when you are rested.

Track every run, walk and jog with Run Tracker →