TINA (hello 2:37 marathoner) talking about something EVERY runner needs to do:

I’ve got someone pretty special over here today!  I’ve never actually met Tina in real life but she has been a huge inspiration for me over the years.  We’ve done a podcast together and she is the best text motivator/listener/cheerleader (I text her a lot during training:) out there.  She does a lot for the running community online and even though she is an elite, she makes us all feel better about our running and she offers amazing tips along the way on all of her social media channels and I especially love her podcasts.

ENJOY!!! Andrew and I are probably swimming with whale sharks right about now (AHHHHHHHHH).

—————————————————————

Hi Hungry Runner Girl Fans!

Oooohh I feel a little starstruck writing for this lovely girl while she is away on her honeymoon.  I think we would all rather be relaxing in Mexico than reading a blog post right now, but I will do my best to live up to her standards.

I was not sure what to write about, and I’m still not sure, so let’s see where this goes….

For the many of you who do not know me, I am a British International Runner sponsored by Saucony.  I am also the Community Manager for Runners Connect and host of the Run to the Top podcast- would love if you could take a listen (shameless plug I am sorry!).

I think the best thing for me to write about today would be about easy running, as that is something we all struggle with…. whether we like to admit it or not.

Sounds ridiculous doesn’t it?

We struggle with our easy runs.  How does that even make sense?

Surely the easy runs are the ones that should be exactly that, easy.  Yet somehow those are the ones that most of us mess up, myself included.

I don’t know about you, but when I am out running on my recovery days, I often get caught up in some emotions of something that has happened that day, or that I had a bad workout the day before, or even just wanting to get it “over with”… yes, as an elite I still have many many of those days too!!!

For those reasons, or many others, we end up running a little harder than we should.  Not hard exactly, but we know in our hearts we should be running slower.

Screen Shot 2016 06 23 at 1 44 26 PM

Part of it is our ego.

For me, that is a big part of it.  I feel like everyone is staring at me wondering why I am going so slowly, when in fact most people could not care less that I am running, and if they do, chances are they wish they were running.

Have you noticed that even if you ran just a few hours before, if you drive by someone running, you wish you could run , and feel guilty that they are out there and you are being lazy in a car?

Or maybe it is just me?

Either way, I try hard to swallow my pride, and make my easy runs so slow that I can do any of the following (or all three):

***Breathe through my nose the entire time- yes, that includes going up hills.

***Have a full conversation with a friend while you are running.

***Finish the run feeling better than when you started, feeling like you could do the whole thing all over again as it did not tire you out.

Now, most people take their race pace, and they add about a minute and think that is slow enough, but let me be a little bit bossy (those who know me, know that I can be bossy) and tell you that you are not running slow enough.

Need an example.

I hope this does not come across wrong, I am just trying to prove just how much slower I run than my race pace.  Remember, running is all relative, so you need to take this and apply it to your own training.

My marathon race pace is around 6:00 per mile, my recovery runs are about 9:00 per mile.

If you are still stuck on the 6:00 per mile for the race pace cause that sounds so fast, it feels it, and it is definitely NOT easy.  I have to fight about 10000000 mental demons during the course of a marathon.

Screen Shot 2016 06 23 at 1 42 21 PM

Anyway, my point is that I am running about 3 minutes per mile slower than my marathon race pace.  That is how slow you need to go, and I promise you, it will not only allow you to feel better in races, but your workouts will be better, and you will enjoy those recovery runs so much more when they are not in the ‘grey’ area.

It will mean you can run your hard days hard, just like they are meant to be, and those easy days are as easy as you can possibly allow yourself to do.

I hope this has given you something to think about. I pride myself on being real and relatable, and I would love if you could check out my blog and let me know what you think.

Thanks to Janae for the opportunity to guest post, and I hope you all enjoy the rest of your day!

———————————————————

Janae back with some questions:)

How often do you run easy? Is it hard for your to stick to your easy runs? 

What is the hardest part of running for you?

What is your run today!?!

You May Also Like

51 comments

Reply

My run today got kind of jacked up because of my insane pokemon addiction, oh well!

Hi Tina! ;) Great post but then you always have the best advice ever.

Reply

Such an interesting post Tina. I feel like as humans we hold ourselves to the highest standards. You’re right that we care far more than others care about things. I always appreciate hearing your thoughts about things like this.

Reply

Yay, Tina! :)

I’m using Hansons for this marathon training cycle and have been learning to keep easy runs super easy and recovery runs insanely easy! I can’t tell if it’s helping or not though because it’s so hot and humid out that every run feels tough anyway! Oh, summer, I have such a love/hate relationship with you!

Reply

Ugh, the humidity is killing me! I used Hansons and took my long + recovery easy and ran a big PR. Hope it works for you too!

Reply

I used to be really bad about still feeling like I had to hit a certain pace on my easy runs. Now I am a lot better about actually keeping them easy. My body always seems to remind me when I need those recovery days. By the way, Tina, I totally get what you mean about seeing someone out running and wishing you were doing the same! :)

I think the hardest part of running sometimes is reminding myself to keep it FUN. Too often I get caught up in my performance–whether I hit my splits in a workout or got a PR in a race–and I forget that running is something I love, and I want to continue to love it long after my racing days are not so serious.

Reply

loved this post. I think we always put elites on this pedestal and it’s comforting to know that our struggles are their struggles too. all of my runs these days are easy runs as I work my way back from injury, but it’s so tempting to push the pace and just fly but I’m not ready for it yet. 4 easy miles done today and it took a whole heck of a lot of willpower to just keep going and not stop or speed up haha.

Reply

The easy run! I do always feel so slow and judged but I have also started trying to run with people I know are slower than me for these runs particularly. This helps me slow down even more so that I know I am not going to start to speed up on accident. :)

Reply

Ugh, I’m THE WORST at easy runs. I always start out with good intentions to run slowly, but end up picking up the pace as the run goes on. Usually because I just want the run to be over. The funny thing is that 1 min per mile (or 2 or 3 minutes) slower doesn’t even add that much time to my run if I’m only doing an easy 5 miles. Thanks for the tips about how to slow down. Definitely going to try all three asap!

Reply

I needed to read this today! I have been struggling with my “easy” runs due to the intense humidity in the south right now and the fact that I have to go at 5 am in order to get to work on time. I’ve been feeling discouraged about how hard they have been feeling and I either slog through it feeling all depressed or pick it up and run too hard. Thanks for the suggestions!

Reply

Ah, easy run day. I always thought I knew what that meant but realized that until recently, it wasn’t really even in my body’s vocabulary. I would say it would just be an easy run that ended up being way further or faster and harder than I planned.

Reply

Honestly, I think the hardest part of running is just getting out the door. It takes a lot of energy to run at the end of a work day especially when it’s hot and humid outside! I do have a tendency to try and push my pace faster each time I run but then again… my runs are pretty short so I’m not sure I should actually even feel bad about it.

Reply

Hiiiii Tina! Loved this post. I am working on really making my easy runs EASY and being okay with seeing slower paces on those runs. Physically I feel so much better but I know mentally I still have work to do on those easy runs.

Reply

Great advice Tina! I have definitely struggled with keeping my easy runs “easy”, and my solution is running with a podcast and without a watch. If I have a watch I’m always pushing myself just to see a good pace, so if I run without one I can really take my time and the podcasts help keep me entertained! I usually listen to yours as a matter of fact :)

Today my run was an EASY 3 miles. I’m having some hamstring issues so I’m taking my easy runs to a new level of slow this week!

Reply

Hurrah from Tina and thanks to Janae for getting her to be a guest writer! Yeah – i definitely fall into the “not slow enough” on my easy days trap more than I should. Thanks to Tina for always keeping it real and to Janae for keeping life exciting!

Reply

This is a great post Tina!! I think the hardest part about running for me is the time it takes away from doing other things. It is a priority though, so I always do make the time. Training for a marathon is certainly time consuming, so it’s something I have to space out throughout the year.

Reply

I feel you so much on the seeing a runner. Everytime I see someone running I wish it was me and feeling guilty I’m not…even if I already ran or worked out that day

Reply

I’m not running today or probably for a few more days. I was getting some arch pain and in turn my knee was hurting. And since I have no races on the schedule I figured I should take the time.
My fast pace is between 9 and 10 min so now it makes sense that my easy runs should be more in the 12-13 min range. I usually tell myself 11 min is easy enough.

Reply

Great post, Tina!

Hardest part of running training are 1.) the rest/recovery/cross-training days and 2.) the really, really, really hot days!

I did a speed workout yesterday that was really challenging so did a slow, easy 8-miler this morning!

Reply

Hi Tina! Easy runs are something I’ve been working on over the past year or so, and like you said it is always hard to slow down – but so worth it!

Reply

Yep I am terrible at this. Today was going to be relatively easy to ready for a duo 5k and 10k on Sat. Still ran too hard and did hills. Oh well.

Reply

Thank you for sharing Tina! That is so great to hear. I can totally relate to seeing other people running and wanting to join them (even if I already run) or feeling like a sloth for not running 2x that day. I’ve come to the conclusion runners are weird!

I so appreciate your post. I know I need to be better at taking my recovery days and really running the way I’m supposed to. Thanks for the reminder!

Reply

This was good to read. 3:00/mile is definitely a HUGE difference. I’m currently training for my first half-marathon and I struggle a bit with my training plan that gives me a “target pace range” for each of my runs. The “easy” runs are slower than my “comfortable pace”, but then the speedwork range is significantly faster… (not 3:00 minutes though) and I am not sure if those are just generic “guidelines”, or if I should really slow down even more for the easy runs and then get better at the speedwork?

Reply

I recently discovered that my “easy runs” weren’t really easy — just slower than my race speed (think in between instead of actually easy).

I discovered through borrowing a friends heart monitor, that a true easy pace for me was an extra minute per mile slower than I was going. This felt really tough — I felt like I could walk faster than this so called easy pace. Once I started completing easy runs (which are most of my runs as I’m training for my first ever marathon and am a distance newbie) – I actually felt stronger and way more capable of running fast for longer.

Does this make any sense?

^_^

Reply

Yes! 100% :) Glad you see the importance now, and it will only keep helping you! Keep it up :)

Reply

This post could not have come at a more perfect time! I was suppose to run 5 easy miles with a friend, but she bailed. Instead, I ran 5 race pace miles, when really my legs needed some rest! Thanks for the post!

Reply

How often do you run easy? Is it hard for your to stick to your easy runs?
**I run easy a couple times a week, but usually because I don’t feel like doing ANYTHING at all. I do struggle with wanting to give maximum effort at all times, even though I’m nowhere near elite.

What is the hardest part of running for you?
**Being on the treadmill a lot. I don’t like it as much as being outside but I have 2 little ones so most days it’s my only option.

What is your run today!?!
**I walked at incline, my stomach was bothering me.

Reply

Tina! I read your blog daily (or at least every time you post a blog) and I love your honesty and realness. When runs suck, you analyze why, blog about it and learn from it and move on. I have to admit though that I was giggling to myself by the end of this post because my goal paces were your slow paces last year … if I were to run 3 minutes slower than my fast pace I would be walking!! I do 2 days of speed and hills and 1 long run day at an easier pace, weight train 2 days and take 2 days completely off. That makes up for my super easy run yeah??!
No run today … weight lifting … and let me tell you … it was HARD! I rode the struggle bus the whole time because I ran 10 miles yesterday. I’m playing catch up in the training process of running my first 30k in 12 weeks!!!!!!!!!!!!!!!!!!!!!

Reply

Great post!
I’m assuming running slow during the long runs don’t count in this easy runs, or does it? I have not really thought about it like that before so it was a great eye opener. Thank you!

Reply

Easy runs are my jam! Lol. I run easy 4-5 days per week and save the fast running for my workouts. Although, I definitely do not run 3 minutes slower than MP for my easy runs. Workout days are way harder (physically and mentally) for me! I love the feeling of getting it done though :)

Reply

I ALWAYS feel like my “easy” runs are the hardest AND I ALWAYS want to be out running when I see someone out there running…even if I already ran that day! Us runners are all alike, aren’t we… lol.

Reply

Hah, all my runs are pretty darn easy right now. But i find it helps to run with friends on easy days. We catch up on each other’s lives, solve all the worlds problems and keep a “talk” pace.

And I love your blog and podcasts, Tina, you are super inspiring and keep it real.

Reply

I suck at easy runs! I feel like I run so slowly otherwise, that if I were to run any slower I’d just be wasting time! But I need to learn its all relative, and there’s a reason people much faster than me do easy runs– and I should too.

I’m 7 months pregnant right now and am limited to 20 minute walks (doctor’s orders), but I cannot wait to get back into running!! Every time I see anyone running I get insanely jealous.

Reply

Oh my gosh, this post was perfect for me today! I just started my next training cycle and today was an easy run, but I definitely felt the whole time that I should be going slower. I have this mental hurdle that I continually encounter when I try to run at an “easy pace”. What you said today will hopefully put my mind more at ease in trying to slow down. I know my legs would appreciate it.

Thanks for the post Tina!

Reply

I have a really hard time regulating my easy pace. I find myself going faster than I should be, even when my watch beeps and tells me to slow it down. I’m working on it.

I actually like the way I feel after a recovery run, I don’t feel so beat up afterwards. I do them (as directed by my Hanson’s plan – every other run, 2 or 3 a week).

My run today is the elliptical and rowing machine. darn plantar fasciitis.

Reply

It should be noted that there is a such thing as too slow. If your gait changes or you SPM gets more then 10+ SPM off, you may be going too slow and hurting your form. Just be aware of your form and gait as you slow down, and stop dropping pace if it becomes different.

Reply

Thank you for the reminder that we need to run easy on easy day. I created the perfect storm and made some big huge running mistakes and am working through a hip stress fracture. Which basically means I haven’t got to run at all since May 1. I realized now the list of things I did wrong and I plan to get through this and return stronger.

Reply

Running easy is by far the hardest workout for me! Clearly I have some self-control issues :) Thank you for sharing your wisdom, Tina! I LOVE your podcast and the Runners Connect site!

Reply

I’ll check out her podcast–I always listen to podcasts on my walks or runs :)

Reply

For the past.. almost 2 years.. all of my runs are just however I am feeling. I don’t schedule to run fast, do tempo or speedwork. I just get myself outside and do whatever I feel up to at the moment. This means I’m struggling with improving my speed and distance right now ;) but I just have been needing running for the time in nature and mental aspects.
I now have a bit more free time and want to start taking my running pace and times more serious. But, the new challenge is that I’m living in South America for a few months, where the gyms are open-air instead of outside and its 95% humidity every day!!! I’m hoping that running 2 miles in this weather equates to a much better workout stateside?? Also considering doing a 20 minute run in the morning, then coming back at night to do another 20 mins on the treadmill.

Reply

Yess!! I totally suffer from running too fast on my slow run days. I already run pretty slow so it is really hard for me to slow it down more without thinking people must look at me like i am a turtle. Constantly fighting that ego

Reply

Excellent read! I feel as runners that we sometimes put too much pressure on ourselves while on the course and that results in a lack of enjoyment / appreciation of the sport itself.

Reply

Loving all the guest posts – thank you Tina for this latest one!

If I’m having a good running day I too find it really hard to stick to a slower pace for an easy run. Lately, though, the humidity in southern Ontario is kicking my butt and it’s a struggle just to get through the run at all!

Reply

Ugh. I’m all over the board on pacing! I just can’t figure myself out.
My fastest marathon pace has been 11:00, but my GOAL is more 10-10:30. But since I struggle with fueling, I’m killing that PR pace. The last 2 marathon training seasons, I’ve raced at the pace that I trained at…last summer, I trained at 11:30 pace, and that ended up being my marathon pace…winter season, I trained with the 11:00 pace group, and in Pittsburgh, that’s the pace I ended up with…I can’t get myself to train 30-60 seconds slower than race pace, and then RACE faster…I feel like it’s because to race at a faster pace, my body hasn’t learned how to fuel for that and I end up needing more fuel, but then during the race, I don’t know what I need…does that make sense AT ALL?!?!
My speed workouts end up being around an 8:00, and my short/easy runs are anywhere from 9:30-10:30 pace…see! I’m a mess! LOL

Reply

Hi Nikki, its okay, we all have trouble with it at some point…..and many of us over and over again haha :)

Yes, it does make sense, and I am not saying do all of your runs at that pace, but just make 1-2 of your runs a week in the 12+ minute range. I know you won’t want to, but please believe me when I say it will help a lot! I have the same problem, I promise you. My coach has to tell me during EVERY SINGLE marathon season that I WILL be able to run faster on race day as I cannot wrap my head around running 6 minute pace for 26 miles when I can’t even run it for 10, but it does come together on the day….if you are rested, and your body will only get rested if you take it easier on those recovery days. You have the speed work in there, that is where you need to practice taking the fueling on, and during your long runs, they should have some race paced sections, practice the fueling there. I talk about that more in this interview I did https://www.youtube.com/watch?v=lu-lqnwyslY

Hope this helped….maybe a little :) Give it a try, I know it will help you!!

Reply

Thanks, Tina! I will “test out” your coach’s theory haha…I want that PR in Chicago this year! ;)

Reply

Love her podcast and attitude!

Reply

I wish you shared more awesome content like this on a regular basis. Really great post. Love Tina!

Reply

This is such an AWESOME post! LOVE IT!!! My friend and I always defend our slower runs based on the elite runners doing just this!!!! Thank you TINA!!!!!

Reply

During the summer, the humidity slows me down so much that I have no problem running easy!

Reply

As a run coach myself, I LOVE this post. I have the exact same training philosophy as Tina and I wish more people could trust in the power of SLOW running. Like truly easy and slow. When my athletes listen to me, they see incredible improvements, but it’s hard to get people to slow down. Tina – best advice for getting your athletes to actually run slow enough on easy days??

Reply

Ahhh so glad you agree!!!

Hmmmm, well, I usually send them to this http://tinamuir.com/3-ways-to-run-easy/ or this http://tinamuir.com/why-easy-hard/

Does that help? :)

Leave a Reply to Bethany (Lulu) Cancel Reply

Your email address will not be published. Required fields are marked *