Many long distance runners hold long runs and tempo/interval training as the gold standard for training for long distance events. This is with good reason if the basis for running performance is increasing/ higher volume. Yet, even so, there is still great reason and benefit to the short and easy run. While I think the running community is like no other in how we embrace runners of all walks of life, it might be prudent to level the running field, so-to-speak, and encourage all runners in maximizing this power tool.
I’m mindful that short and easy could look different depending on who’s running but I’ll stick my neck out here and say an average 60 minute run qualifies as such. My short and easy run is one that falls within the range of 3-6 miles. In my (humble) opinion, short and easy runs are usually relegated to the not-too-serious runner, the newbie runner, or the recovery run after a long-distance event. But what if we started to view these runs as integral to our training and beneficial to our overall health and longevity as runners.
In over a dozen years of running I’ve discovered that while I’m a versatile runner, I do love a short and easy run. This is mainly because it’s hits my no pressure spot and reminds me how freeing and empowering it is to be able to just get out and about under the power of my own two feet. For a Caribbean girl turned New Yorker for some 15 years that means everything. For all these years it’s been these legs of mine that have powered my runs all over these United States. From 5k to 50k and every easy run in-between, it’s been an absolute dream. But I want to posit here that for every half marathon, marathon, or longer run I’ve done, my greatest pleasure were the times I got to go short and easy. Whether it was for discovery, recovery, or training, my short and easy runs were the fuel for every other run. Here’s how:
Short and easy runs increase aerobic ability [mitochondria density – where we derive all our energy] and practice makes progress tho the change maybe incremental as opposed to other types of training. It also increases stroke volume and efficiency and helps build resilience in muscles.
Short and easy runs provides stimulus [you can’t run long or hard every day] and helps our bodies adapt to total weekly volume, thus contributing significantly to total running volume without the wear and tear of longer and more intense runs.
Short and easy runs are low risk for injury and require little recovery time, and they pair well with other cross training methods like a gym workout.
Short and easy runs help build a base for general fitness and weight maintenance. They’re also enjoyable and fun. It’s the part of running I enjoy the most because it’s where I get to and don’t necessarily have to. Well, you kinda have to but it doesn’t feel like it.
In short, short and easy (pun intended) runs pack a power punch that is most often underrated and could quite likely be the catch for the friend who thinks running is hard work and so extra or even the seasoned tightly- scheduled runner. This is the part I like to pitch to everyone, it’s like McDowell says of the Tarahumara people, you my friend, were born to run. More power to you if you grab the benefits and run with it.
runningwithfaith 