Running at an easier pace can actually help you increase your overall speed.
To calculate that, you’ll need to do a little math. First, you’ll need your resting heart rate . Then, determine your maximum heart rate . You can find an estimate of your max by using the Tanaka method [MHR=208 - 0.7 x age], which is recommended by the American College of Sports Medicine. To find your heart rate reserve, subtract your resting heart rate from your maximum heart rate; for easy runs, calculate 65 percent of that number.
For example, if your maximum heart rate is 180 and your resting heart rate is 50, subtract 50 from 180 to get 130. Then calculate 65 percent of 130 to get 84.5. Then add your resting heart rate of 50 to 84.5; the result, 134.5, is about the heart rate to aim for on an easy, recovery run. “The most common mistake most runners make is that they think if they’re running easily then they’re not getting much benefit,” says Brian Rosetti, a running coach in New York City and founder of the.
First of all, as your body becomes more adapted to aerobic, slow runs, it’s going to use fat more efficiently, Ghazarians says. “This process is known as the fat adaptation effect,” he explains. “Faster anaerobic runs upwards of two hours mainly deplete stored muscle glycogen from carbohydrates. Slower aerobic runs, on the other hand, use approximately 50 percent fat for energy while the remaining 50 percent is a combination of glucose and protein for energy.
The reason for this? Fat oxidation requires oxygen—and it’s very hard to run long distances at an all-out fast pace. “Long, slow distance runs are easier to sustain. So during these runs, your body has to constantly replenish the oxygen reserves it’s using to continue to produce energy,” he says. “And since fat metabolism requires oxygen, you condition your body to use fat as its main energy source rather than carbs.
Easy runs also train the cardio, respiratory, and muscular systems to work more efficiently. “They allow the body to better integrate its various systems,” says Ghazarians. “In turn, this will allow you to run with less effort on your faster running days.” Slower runs also train your slow twitch muscle fibers, “the ones that allow you to work aerobically to sustain your pace on long distances,” he says.
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