the easy run

One key to successful running is to run lots of miles and to stay healthy.  To accomplish this much of your running has to be done at an easy pace.  1-2 taxing efforts a week is all that is needed to improve your running, but only if you have a sufficient amount of weekly/monthly miles.  The time spent running has a direct correlation to your fitness and running performance.

On all of my runs I start off easy, even on a hard workout day.  I usually need 10-15 minutes of slower, easy running to get my muscles warmed up before I start on the hard stuff.  On my recovery days I run all of the run at a slower pace, usually 2 minutes a mile or slower than my race pace for a 10k.  One of the most common mistakes runners make is being a slave to their GPS, trying to maintain a pace.  I don't use a GPS, I go on what my perceived effort is.  My pace for an easy effort days varies quite a bit depending on how rested or how tired I am.  It does not matter, if it feels easy, then you are accomplishing what youset out to do.  If it feels hard, you need to slow down.  Relax, focus on finding a comfortable stride by working on your running form.