What Running Shoes Should I Wear?

This is probably the most common question people ask me when they’re getting into running or a fitness focused lifestyle in general and it doesn’t surprise me! All you have to do is google “running shoes” and you will be presented with so many options, theories, and articles that you might not even know where to start!

I could go on and on getting into the nitty gritty about shoes, but today we are just going to cover shoe types and categories with some recommendations to get you on your way to making an informed shoe choice. 

There are 4 basic categories of shoes with many sub categories, but here are the basics:

Road – These shoes are meant for concrete and pavement. They often offer substantial cushioning and a number of features such as sticky rubber for wet conditions and reflective overlays for visibility, just to name a few.

Racing/Flats – These are often low profile, lightweight road shoes meant for distances up to 13.1 and even 26.2 for faster runners. They lack bells, whistles and traditional “support” and are often the road racer’s go to for speed work and road events.

Track – Spikes and flats for the Track and Field athletes including Cross Country.

Trail – There are so many different kinds trails out there that we here at ULDT find a lot of value in having a quiver of trail shoes. Trail shoes often have some sort of lug on the outsole for extra grip as well as a thin, flexible piece of plastic in the forefoot (called a rock plate) to protect your feet from sharp rocks. Some trail shoes are best suited for mixed road/trail environments, some are best suited for hard packed trail, some for soft, wet, muddy conditions and there are some that do better on slick rock and alpine/sub alpine environments. I can have one or two pairs of road shoes that I put the majority of my mileage on, but I generally have at least 3 – 4 different pairs of trail shoes to choose from based on terrain.

Corrective features:

There is a lack of scientific data proving the validity of claims that motion control and stability features in running shoes prevent injury, nevertheless, the shoe industry continues to use the terminology as a selling point to consumers. You may have heard the phrase “pronator” as if it’s a bad thing, but the fact is that everyone pronates to some degree. It’s your body’s way of absorbing shock as the arch flattens and the foot rolls inward. Everyone supinates to some degree as well. It’s how your foot lands initially and how it  pushes off through the gait cycle. 

Ultimately it’s up to you to do the research and decide for yourself if you think over pronation and under pronation causes injury, whether or not corrective features in running shoes provide any protection against injury, and whether or not they to work for you. We certainly won’t argue with your findings, because what works for you is what you should do!

Here are the classic corrective features found in running shoes and their claimed benefits:

Neutral Cushioned – For “Supinators” or “under pronators”  who have high arches and land in a more supinated position, lacking an inward roll. They are said to benefit from extra cushioning and curved last (shape of the shoe) to encourage the proper amount of pronation.

Stability/Support  – For people who pronate, but don’t severely over pronate. These shoes feature denser materials on the medial side of the midsole to control the inward roll of the foot and are said to provide support to the collapsing arch and prevent injury.

Motion Control – These shoes are for “severe over pronators”and feature dense medial midsole materials, shanks or even posts within the midsole and often times have heel stability features to keep your foot even more stabilized. 

New (ish) categories:

Maximal – Usually neutral with a maximum amount of cushioning. You can find these in most major brand’s line ups, but Hoka One One started the trend. Proponents believe that the extra cushioning disperses impact forces, delaying fatigue and preventing injury.

Minimal – We saw the rise and fall of the minimalist movement after the best seller “Born To Run” touted the benefits of barefoot running. Proponents believed that running “naturally” in barefoot type shoes prevents injury and reduces impact forces. When the pendulum swung back towards maximal cushion, we were left with some really great options in the middle-of-the-road shoes that can be attributed to the minimal movement such as extremely lightweight shoes with seamless uppers, low heel to toe drops or Zero drop and many shoe companies offering “natural movement” in their line ups.

Guidance – This terminology has seemingly replaced some of the motion control/support verbiage in the footwear industry, but claims added support and structure to help guide foot, albeit gentler than theclassic rigidity of support or motion control shoes.

I checked in with Phil Kochick, Owner of Seven Hills Run Shop in Seattle, to get his thoughts on footwear and the fit process. This is what he had to say :

“I believe today’s fitting process should be steered more by the customer and less by the shop employee.  Five years ago it was standard for running shops to tell you what the “right shoe” would be.  Now it is apparent that whatever shoe feels most natural to someone has the best chance of success.  

It’s not about pronation and supination anymore; it’s about comfort.  Where 5-10 years ago most consumers thought “stability” or “control” couldn’t possibly be a bad thing, the industry has shied away from those terms in favor of “guidance” and “natural motion.” There was a lot of marketing behind the need to correct pronation; and not much science.”

I’m on board with Phil. There doesn’t seem to be much legitimate scientific backing behind the industry standards for different foot types and subsequent footwear recommendations made by retail sales associates – it seems to be a sales gimmick.

Our advice ? Go to a local store where knowledgeable and experienced runners work. Have them take a look at the shape of your foot to match you with lasts that might work for you and try on as many shoes as you can. Pick the pair that feels good to you. You should have a little room between your longest toe and the end of the shoe and it should feel like an extension of your own foot without any points of pressure or discomfort.  You should think “Wow! I could wear these all day!”

You’ll know when you slip the perfect pair on.

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Adam Lint helping fit a customer at Seven Hills Running in Seattle

Thanks for reading! If you have any questions abut this blog post or anything else or if you’re looking for a personal running coach, shoot me message.

Don’t Dread the Treadmill

You’re probably reading this title thinking “pfff… treadmill… more like DREADmill!” My wife even looked at me as if I’d just eaten a slug when I told her that the weekly ULDT post would be about treadmills. But the treadmill can be a beneficial and useful tool for your training, especially in extremely adverse weather conditions, less than ideal training locations, and at times when you want to specifically control every aspect of your workout. So let’s talk about when the treadmill comes in handy, how to make the best use of it, and some of our favorite workouts.

When

Traveling – I always choose exploration over a gym when it’s possible, but that’s not always the best idea. If you find yourself in an area that offers no safe place to run, then the treadmill can be your friend. I would much rather spend an hour on a treadmill at the gym than risk running on a high traffic road with no shoulder or running through South Park after the sun sets.

Constraints – If you’ve got a total of 1.5 hours to get up, get a run in, make breakfast, make the kids lunch, shower and look presentable for work, then the treadmill can be a great option, especially if it’s in your home; it eliminates a commute and gives you the ability to stop the workout when you need to without being far from home.

Flatland – Is your goal race a hilly half, but you have no hills in your town? No problem! You can get some great hill work in on the treadmill with up to 12% grade at whatever length and speed you want.

Pacing – If you have trouble pacing yourself for interval workouts, then the treadmill is a great option. You can control the pace with the push of button and keep an eye on the distance simultaneously. One word of caution is to be careful not to overreach; it can be difficult to focus on pushing the button to slow the pace down when you’ve exhausted yourself.

Heat Training – The ambient room temperature in most US homes range from 68 to 74 degrees, which is pretty warm when you’re running. The higher temperature coupled with the lack of headwind are the perfect cocktail to raise your core temperature and studies have shown it only takes about 10 days for your body to acclimate to exercise in warmer climates. Some of those positive adaptations include more efficient sweating (cooling), better cardiovascular function and increased endurance in both warm and cool conditions. So next time you’re training for a warm race in a cool climate, give the treadmill some thought.

How

The 1% Rule – When you run outside you create headwind, but when you’re on the treadmill you’re not moving forward, so this doesn’t happen. In order to make up for the lack of wind resistance, you need to always set your treadmill to an incline of 1%

Get headphones – Music or a podcast are key to me when using the treadmill. If I’m not doing a specific workout, I find it mind numbing and I really need something to keep me engaged. You can find free podcasts all over the web and free music through services like Pandora or Spotify and you can get a pair of earbuds for as little as $5. 

Cover the screen – My wife loves this trick. After you’ve set the speed to a comfortable pace, cover the screen with a jacket or towel so that you can’t see the distance you’ve travelled or the time you’ve been there. Put on some tunes, space out, and before you know you’ll have knocked out that 6 mile run.

Practice the bail – Whether you’re doing speed intervals or hill reps on the treadmill, you need to know how to dismount safely in the event that you can’t sustain your pace. Practice this by gradually increasing the speed until you’re at your Tempo or Steady State pace and work on dismounting. The last thing you need is a face plant at the end of 12 800’s.

Workouts

Hills – A fartlek style hill workout is one of my favorites on the treadmill. You can play around with the speed and incline and make it is challenging and as long as you want. Warm up 15 to 20 minutes and then start playing with the speed and incline. Do hard bouts of 1 to 10 minutes (depending on the intensity, goal of the workout, your fitness level and training volume) with rests in between followed by a 10 to 15 minute cool down.

Intervals – Warm up 15 to 20 minutes at an easy pace. Then do 6 to 12 X 800M repeats at your 5K race pace (depending on your current fitness and training volume) with 2 minute jogs in between followed by a 10 to 15 minute cool down.

Tempo Intervals –  Warm up 15 to 20 minutes and then do 3 to 6 X  5 to 10 minutes (depending on your current fitness and training volume) at your tempo pace with 1 to 2 minute jogs in between followed by a 10 to 15 minute cool down.

You don’t have to dread the treadmill! It’s a useful tool that can be an integral part of your training. The next time you’re traveling, training for a warm race or caught in adverse weather conditions when you need to nail a specific workout; keep your friend, the treadmill, in mind.

If you have any questions about training or if you’re looking for a qualified coach, shoot me a message. And don’t forget to follow us on Twitter and Instagram @upperleftDT Thanks for reading!

Taking A Wrong Turn During A Trail Race

You’ve spent months preparing for this race. Early morning runs in the pouring rain, dimly lit by dying headlamps and yellow street lights. Uncomfortable evening runs with your sloppy joes still sloshing around in your stomach. Speed workouts you were sure would induce asthma or, at the very least, make a mess of your shorts.

You’re fit. You’re healthy. You’re fast! You’re cruising! And now you’ve taken a wrong turn …

This recently happened to me at Defiance 50K. I came to a confusing intersection and made a wrong turn, adding 1-2 miles to my run when I was on pace for a PR. Talk about frustrating! This particular course has a reputation for being poorly marked, but admittedly, I’m horrible at following course directions and maps, so this isn’t the first time I’ve done this. The most memorable of my wrong turn fiascos was at the McDowell Mountain Frenzy 50 miler in 2013. I had run the course the previous year and thought I knew the intersections, however, I got caught up in good conversation with a friend of mine and we somehow got 4+ miles off course, not knowing until we saw a suspicious cow staring blankly at us in the middle of the Sonoran desert with no signs of an organized event anywhere to be seen. By the time we got back to the finish we had added 9 miles. We would’ve gone 1 and 2 had we not made that error, but instead we got a DNF.

So, what do you do when this happens? How do you stay happy and enjoy your day instead of cursing the Gods and burning the forest down ? Here are a few tips:

  • Stay calm. If you’re in the mountains it’s easy to think “what if ?” and subsequently let that grow into an imaginary nightmare where you’re lost in the mountains for days, chasing chipmunks, and surviving off of tree bark (I do this occasionally with normal life events, it’s called catastrophizing). This won’t do you any good, so check yourself! You’re most likely not going to die.
  • Try to get on track. If you’re on a mountainous course it can feel daunting, and yes, staying safe should be your number one concern, which entails getting back on course. When was the last time you saw a course marker? How many turns have you made? Backtrack. Retrace your steps. At most organized events, this should be fairly easy to do, so don’t panic.
  • Assess the situation. 99% of the time you will eventually get back on course. If you’re so lost that you don’t know where you are and can’t find your way back, then that’s a whole different can of worms possibly involving Search and Rescue and back country survival skills that we may address in a later post. If you’ve only added a mile or two on a non-remote course, like I did at Defiance 50K, then maybe you’ll find value in getting back on track and finishing, but if you’ve gone so far off course that you’re risking turning your 50 Miler into a 100K that you’re not ready for, it may be best to pull the plug; that’s ultimately up to you. Just be sure to let the volunteers know you’re dropping if you decide to do so.
  • Be kind. I’ve seen a number of runners become seriously angry at the RD, the volunteers, the tax rates, the air… don’t get me wrong – I’ve been there, but these things happen and you shouldn’t be snappy with people or look for someone to blame. Just accept the fact that your day didn’t go as planned and enjoy the ride! 
  • Be mindful. If you’re having trouble cooling down, try to bring your thoughts to center. Focus on the sound of each foot step against the ground or the color of the leaves around you or how the wind feels against your face; you’ll never see or feel these things exactly this way again and the light will never hit the forest this way again. You’re seeing all of this for the first and last time. Isn’t that amazing? This technique may sounds airy fairy, but it can be instrumental in high stress situations.
  • Focus on what’s next. Remember that it’s just running; missing a turn sucks, but it’s not the end of the world! There are hundreds of races out there and you can usually turn this unfortunate turn of events into a beneficial training run to build fitness and confidence for your next adventure.

I hope some of these suggestions help you if you happen to miss a turn at some point in your running career. Please feel free share your advice and experience in the comments section, and as always, if you’re interested in a personal coach or custom training plan, contact me here.
Happy training !

Simple Core Routine For Runners

We all hear about the importance of core strength and trunk stability in runners: it prevents injury and can help to improve form and economy, but between family life, 40 hour work weeks, commuting, and barely squeezing a run in, who’s got time for core strength? Well, good news! Strengthening your core doesn’t have to be terribly time consuming. Here is a simple routine that only takes 10 minutes and is well worth the investment.

Start with 20 to 30 seconds in each position (front + side + side = 1 set) and do as many sets as you can in 10 minutes – take breaks as needed when you’re first starting out. Be sure to keep your body straight, like a plank of wood, and if 20 to 30 seconds starts to feel too easy, increase the time in each position by 15 seconds. I try to do this routine 3  to 5 days per week with some added hip and glute strengthening exercises (which we will cover later) to stay healthy.

I recommend my athletes do this routine up to 3 times per week depending on time constraints:

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Classic Plank
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Side Plank

If these get too easy, try adding a simple leg lift to increase the difficulty.

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There you have it! A simple and effective way to strengthen your core in 10 minutes. If you have any questions about training, racing or trails in the area, feel free to get in touch.

Cheers!

Top 7 Trail Races In Washington

This was going to be a top 5 list, but because our friends over at Seven Hills Run Shop are so awesome, we’ve changed it to a top 7 list. The following events are what we would consider the top 7 trail races in Washington State (currently). I’ve run 3 of them, while the others are included because of their deep fields, beautiful scenery and great reputations in the community.

1. First on our list we have Orcas Island 50K. This was the first organized race I ran and I will do my best to be on that island every year until I die regardless of if I’m racing, volunteering or just hanging out with friends. It’s the most “PNW” race I’ve ever experienced: winding your way from sea to the summit of Mt. Constitution through old growth forest on squishy single track, surrounded by bright green moss and near untouched flora with a staggering elevation gain of 8,500 feet – it’s just as breathtaking as it is challenging. It’s so popular that Rainshadow Running has to do a lottery now, but if you’re going to run an Ultra, this should be your first choice. There’s also a 25K the weekend prior for you short distance aficionados. This race feels like home.

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Photo by Glenn Tachiyama

2. Second we have the White River 50 Miler. This was once one of the most competitive 50 Milers in the country and is still the most competitive in Washington State; offering prize money to the top 3 finishers. The entire race features views of the ominous Mount Rainier as you make your way through dense forest, over ridge lines and up and down the perfect mix of technical terrain and buttery smooth singletrack. The 50 Mile course features 8,700 feet of climb and descent and will leave you sore for days (or even weeks) following the race.

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Photo by Glenn Tachiyama

3. The Guerilla Running Hillbilly Half Marathon in Capitol Forest is a local favorite and has been part of the La Sportiva Mountain Cup in the past. The start is located off of highway 101 just outside of Olympia. The RDs, who happen to be good friends of mine, call it “One of the most challenging half marathons in the State of Washington.” The weather is usually nasty, there are deep puddles, lots of mud and the forest is dense. It’s almost always guaranteed to be a mud bath, just watch out for stray bullets – the reason my workouts are always so fast out there.

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4. Chuckanut 50K is arguably one of the most competitive 50K’s in the country and always has a stacked field and sizable prize purse (for trail running, anyways). Going on it’s 25th running, it’s also got rich history. I’ve never run this race personally, but almost all of my friends have and say it’s a fantastic course and we sure do love those Fairhaven Runners! With 20k of the distance on Bellinghams’s  flat interurban trail and 5,000 feet of climb and descent on trail in the middle, this course will test your skills in every kind of running possible.

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Photo Courtesy of Elisa Laverty

5. Chuckanut Mountain Marathon Championships – For those of you wanting some of the same trails in the same area as the the Chuckanut 50K, this race is a little more low key, but just as beautiful and brutal. With 4,500 feet of climbing, it’s not your average marathon. It’s the championship race for the the Bellingham Trail Series and is run pretty much solely on single track through beautiful PNW forest on Chuckanut Mountain. Rock Trail is steep as all hell and Ridge Trail is super techy, while most of the rest of the course is buttery smooth. There is also a free kids race for those of you who love to involve the family in these events. 

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6. Cutthroat Classic. I’ll be honest, I had never heard of this race until I asked about top races on Twitter, but Maxwell Ferguson said “A list of best trail races has to include Cutthroat. It is literally: a classic.” So here it is. It is an 11 mile run in the North Cascades starting at at Rainy Pass and climbing over Cutthroat Pass to Cutthroat lake with over 2,000 feet of gain. From what I’ve heard, it’s gnarly and beautiful and it sells out every year.

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Photo courtesy of Justin Huff by Patricia Leigh

7. Finally we have the big guns: The Cascade Crest 100. I have yet to run a 100 miler, but all my friends tell me this is the place to start. This clockwise loop course, starting in Easton, WA was founded in 1999 and is one of the most well known 100 Milers in the country. It gains 22,250 feet over 100 miles and passes through both Wenatchee and Snoqualmie-Baker National Forests including 30 miles on the PCT.  It’s a hell of a course, just check out the runners manual! You must have completed a qualifying 50 Mile or any 100 Miler and you must do 8 hours of trail work to run. With classic PNW views, big climbs and the real possibility of hallucinations due to exhaustion and sleep deprivation, I’ve been told it’s a must do.

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Photo courtesy of Sean Olson by Glenn Tachiyama

So there you have it! I suggest you get out and experience some of the wonderful landscape, beautiful scenery, challenging courses and vibrant trail running community we are so fortunate to have here in Washington State.

And remember, we can help get you to any one of these start lines fit and healthy. Just drop us a line if you have any questions.

Cheers!

Adidas Adizero Boston 6 Review

I hadn’t tried Adidas until last year when I won a pair of Boston Boost 5 at a local 5K. Since then I put over 600 miles on them and they became my favorite shoe. I vacillated for months about buying another pair or the Adizero 6 and recently pulled trigger at backcountry.com.

The Adidas Adizero Boost 6 weighs 8.6 ounces for a Men’s size 9 with a 10mm drop (16/26).

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The biggest complaint I’ve heard about Adidas from runners is their out-of-date uppers. I was one of those people, at least talking about the previous iteration of this shoe, but that problem seems to be resolved in this update. The upper is mesh knit, seamless and breatheable, like most shoes on the market today. I wouldn’t say that the upper is anything special, but compared to the Boston Boost 5, it’s strides in the right direction and at least matches other shoes in it’s category. The fit is snug and narrow, but the stretch mesh lets your foot move just enough and doesn’t cause any pressure points. They run true to size, just expect a locked down, performance oriented fit.

 

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The midsole is what really shines here. I have never run in a road shoe that feels this good. When you’re running slow, it feels soft, when you pick of the speed, it feels responsive. It almost seems to adapt to the specific work you’re doing. I wanted to know why and I really geeked out when I was reading about the development of Boost Foam.

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Boost was developed by BASF, one of the largest chemical engineering companies out there, who has had a 30+ year relationship with Adidas. The idea for boost, actually called infinergy, came up during a coffee break. A chemist at BASF, Frank Prissok,  had the idea to “foam”  traditional TPU. He expanded it and increased its volume to make it lighter, softer and more resilient. What resulted was Infinergy, or “Boost” Foam. Each midsole is comprised of 2,500+ individual Infinergy beads which are then heated and steam molded together. This creates a bouncy, resilient and responsive ride. Immediately after impact the midsole springs back to it’s original shape; this rebound experience is noticeable underfoot and feels like it propels you forward. Here is a little video from BASF.

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In labs tests of resilience and elasticity, Boost Foam has a rebound of 55%, compared to traditional EVA with a rebound of 37%. And unlike EVA, Boost Foam has shown not to lose resiliency under continuous loading. Boost Foam has also shown not to be adversely effected by high (104 degrees F) or low (- 4 degrees F)  temperatures, so it won’t lose it’s elasticity and cushioning properties in adverse weather conditions. [Infinergy Profile].

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All of this translates into an innovative midsole material with a phenomenal ride. Techno babble aside, the ride in the Boston Boost 6 is unmatched. It’s that blend of softness and responsiveness that every runner wishes they had in a shoe. The longevity of the material is also far superior to other shoes on the market. I got over 600 miles out of my Boston Boost 5 (I usually get 300 – 400 out of traditional EVA based midsoles) and the only reason I retired them is because the rubber had worn off in the right heel due to my heavy right heel strike.

 

This is a neutral shoe, but the midsole also features thermoplastic midfoot torsion system unit for added support at the midfoot while allowing the forefoot and rearfoot to move freely. I’m not sure if this adds anything to the ride or integrity of the shoe or if it’s beneficial for foot health; I’m one to think that these types of things are marketing gimmicks, but it’s there.

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The outsole contains the same award winning, performance rubber compound that keeps you safe when driving your sports car on slick roads: Continental Rubber. Continental has perfected the rubber compound for optimal braking in sports cars, so it only makes sense that the same company would make a comparable compound that would perform well in running shoes. And I have to say:  It’s pretty ridiculous (in a good way). You can feel the shoes sticking to the road underneath your feet. It really allows you to dig in and toe off without slipping, even in wet conditions. I never really took much notice of the outsole of a road shoe until I ran in these. You will immediately feel a noticeable improvement in grip on your runs. Here is a little video about the relationship between Coninental and Adidas.

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I think there should, and most likely will be, some improvements made to the uppers of Adidas shoes in general, but this package is pretty spot on, albeit a little snug. I can’t think of a road shoe that rides better than the Adidas Adizero Boston 6 right now and I encourage you to give them a try if you haven’t. I took them from box to 26.2 and found myself thinking about how great my feet felt at my 24 for the first time ever. That’s saying something.

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The price of these shoes, especially the Boost Ultra, are a little higher compared to other shoes in their category, but this is one of those instances where you get what you pay for. With an MSRP of $120, you’re paying for proven materials from reputable companies and a life expectancy of 600-1000 miles in a performance oriented design. I’ll pay a little extra for that.

Thanks for reading! Please follow us on Twitter and Instagram at @ upperleftDT and let us know what you think. As always, if we can be of any assistance with your running or racing goals, let us know via our contact page.

-Coach Korey

The Benefits of Easy Running

Sometimes I hear people refer to easy running as “junk mileage” but that couldn’t be further from the truth. Even with varying opinions on training theories, renowned coaches and exercise scientists can agree on one thing: easy running is beneficial. There is a reason that elite marathoners run upwards of 140 miles per week, with the majority of that mileage being at their respective “easy” pace. Since there are so many publications focusing on different types of speed work  I wanted to take a moment to talk about the type of running that should comprise more than half of your weekly mileage: easy running.

First off let’s talk about what easy running should be. Easy running should be done at a conversational pace, meaning you should be able to carry on a full conversation without gasping for air. If you wear a heart rate monitor, easy pace is roughly 65 to 75 % of your max HR, and if you’re using GPS, it’s  1 to 2 minutes slower than your Marathon pace. Easy pace can even be up to 3 minutes per mile slower than MP during recovery runs provided there’s no breakdown in form. I often run 4+ minutes slower than my current Marathon race pace when I’m running with my wife, but I can’t stress enough how important it is to pay attention to your form; if you can’t keep good form because you’re too tired or the pace is too slow, either speed up or abandon ship, because you’re doing more harm than good.

Now, let’s look at a few of the benefits associated with easy running.

Easy running  develops the heart muscle enabling it to pump more blood through the body to the working muscles. It increases hemoglobin content in the blood, which transports the oxygen we need for aerobic activities, while also developing your capillary beds enabling them to deliver more oxygen and fuel, more efficiently to your exercising muscles. It promotes the growth of mitochondria, the “energy factories” of your cells,  which oxidize carbohydrate and both fatty and amino acids so your body can produce more energy while exercising aerobically. Easy running also increases fatigue resistance by developing slow twitch muscle fibers while a number of physiological adaptations occur that lead to injury resistance, including the development of bone strength and density, tendon development and the development of running muscles.

Easy running is a good way to safely increase your overall training volume and subsequent performances. By simply adding a couple of extra easy miles to your warm ups, cool downs or easy days and running the bulk of your mileage at easy pace, you will reap the benefits of increased energy production, efficient oxygen and fuel use and stronger muscles and tendons, all of which will help you become a better runner.

Happy Trails!