The power of the easy run

The Power of the Easy Run: Why Slowing Down Makes You Faster

If you're like most triathletes, you've been tempted to "go hard or go home" on every run. The logic seems simple: run fast, get faster. But when it comes to building long-term endurance and race-day speed, the truth is surprisingly counterintuitive, easy running is where the magic happens.

What Is an Easy Run, Really?

An easy run is a low-intensity effort, typically in Zone 2 (around 60–70% of your max heart rate), where you can hold a conversation without gasping for air. These runs feel almost too slow, especially for Type A triathletes used to pushing the pace.

But that's the point.

The Science Behind Slower Running

When you run easy:

• Your body improves its ability to use fat as fuel, sparing glycogen for later.

• Your heart gets more efficient, increasing stroke volume (how much blood it pumps per beat).

• You build mitochondrial density: essentially increasing your "engine size" for endurance.

• You reduce the risk of injury, allowing you to train more consistently over time.

All of this translates into a higher ceiling for your performance when it is time to go hard.

How Much Easy Running Should You Do?

The classic 80/20 rule still holds water: 80% of your training should be easy, 20% hard. For most triathletes, this means:

• 3–4 runs a week, with 2–3 being easy.

• These easy runs can include recovery jogs, aerobic base runs, or longer weekend runs at conversational pace.

Common Mistakes to Avoid

• ❌ Running “moderate” all the time. This middle ground is seductive but doesn’t fully develop either speed or endurance.

• ❌ Chasing pace over effort. Use heart rate, perceived exertion.

• ❌ Worrying about what others think. No one worth listening to will judge your pace—pros run slow too!