women checking her heart rate while running

Training Tip: Heart Rate Training and Easy Running

Easy running is what builds up your endurance and aerobic capacity. It is the foundation to being a FITTER, STRONGER, FASTER runner! Today we have ZOOMA Run Club's own Coach Carola with some great advice on slowing down to speed up.

Find YOUR Easy

Your body only knows effort! If you try to run a certain pace for your easy runs, it may be hindering your progress. Training based on heart rate instead of pace keeps you from running too hard on your easy/recovery runs, reduces the risk of fatigue and overtraining, and helps you increase aerobic endurance.

New runners: almost all (if not all) of your runs should be at an easy pace.

Experienced runners: you should aim to run easy for the majority of your weekly runs. If you run "hard" every day, you're doing more damage than good and putting yourself at higher risk of injury, plateau, and burnout!

What Affects Heart Rate?

Take note: an easy run can change in pace from day to day depending on many factors. This is NORMAL! Why is your easy pace slower today than yesterday? It could be:

  • Heat and Humidity
  • Elevation
  • Stress
  • Dehydration
  • Lack of Sleep
  • Caffeine
  • Medications

Because of these factors you might find yourself running at very different paces from day to day. Keep your heart rate in the easy range for the majority of your runs, and you will see big improvements in your endurance, stamina, and aerobic conditioning. Remember that change doesn't happen overnight. Be patient, the results can be impressive!

I challenge you to try at least one run this week within your easy range. Come back and let us know how it went!

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