Stop running hard every day: Why slowing down can make you faster
If every run feels like a battle, there’s a better way forward. Many runners believe that they only make progress when they push themselves hard every time they go out running. But: This approach is the fastest way to plateau or, worse, end up sidelined by injury.
Here’s the paradox: running slower more often can actually make you faster. Elite athletes know this, and it’s why the majority of their training consists of easy runs. If you want to achieve your goals, whether that's achieving a personal best in a 10K race, a stronger half marathon, or finishing your first marathon, it's time to stop giving your all to every run.
Why runners feel the need to push themselves hard in every run
If you feel guilty when a run doesn’t feel “hard”, you’re not alone. Recreational runners often fall into this trap:
The Strava effect: Chasing kudos or faster splits.
Ego: Believing that slower runs don’t “count”.
Misconception: Thinking that if you’re not breathless, you’re not improving.
Data obsession: Watching your pace too closely instead of trusting your effort.
But pushing yourself too hard every day doesn't build the foundation you need. It weakens it.
The science of building endurance
The real magic happens at an easy pace. Here’s why:
Aerobic base: Easy runs teach your body to use oxygen more efficiently, allowing you to run for longer while feeling less tired.
Recovery: Easy runs help you recover from harder sessions without adding extra stress.
Injury prevention: Lower intensity reduces stress on your joints, muscles and tendons.
Think of easy running like growing roots. The deeper and wider the roots, the taller and stronger the tree can grow. Without roots, the tree cannot weather storms or reach for the sky.
The 80/20 principle: How elite athletes train
If you watch how the world’s best athletes train, you’ll notice a pattern: around 80-90% of their running is at an easy pace, with just 10-20% reserved for high-intensity training.
Eliud Kipchoge, for example, takes it very easy on his easy days, running 4-2 minutes slower per kilometre than his marathon pace. The key is contrast: easy days are truly easy so that hard workouts can be truly hard.
Recreational runners often flip this balance, going too hard on easy days and too easy on workout days. The right mix of easy and hard keeps you moving forward, supports recovery, and makes running more rewarding.
Signs that you’re running too hard too often
If you recognise any of these, chances are you’re pushing yourself too hard:
You feel tired and lack energy most days.
Despite consistent training, you’re stuck at the same pace.
You can’t achieve your target splits in workouts.
Your body feels exhausted, or you keep getting injured.
Running is supposed to make you stronger, not bring you down.
How to run easy?
It's easier said than done, right? Here’s how to master it:
The talk test: If you can’t hold a conversation, you’re going too fast.
Ignore the watch: Effort is more important than pace, especially on hills, in the heat or when you're tired.
Heart rate zones: Use them as a guideline. Zone 2 is your friend.
Change your mindset: Easy doesn't mean "wasting a run". It's about building fitness.
Yes, it might feel painfully slow at first. That's normal. Over time, your easy pace will naturally speed up as your aerobic system adapts.
Where does intensity fit in?
This doesn’t mean that you should never run hard. Intensity has its place.
Intervals improve your speed.
Tempo runs build strength at threshold.
Long runs prepare you for the demands of race day.
But these sessions only work if they’re supported by plenty of easy running. Workouts are the blossoms, but easy running is the soil and water. Without the right base, nothing can grow strong.
Mindset shift: Progress beyond pace
One of the most challenging aspects for runners is learning to measure success differently. Progress isn’t just about achieving faster splits today; it's about building consistent, sustainable training over weeks and months.
Celebrate the easy runs. Track how your body feels, how fresh you are for workouts and how consistently you train. That’s where long-term improvement comes from.
Slow down to speed up
If you want to run faster and more efficiently, it’s time to stop pushing yourself too hard during every run. Follow the example of elite athletes and build your training on a foundation of easy running, saving the intense training for when it really counts.
So here’s your challenge: run your next week with easy runs that are truly easy. Don’t chase the pace. Let your body adapt. You might be surprised at how much stronger and faster you’ll feel when it’s time to push yourself to the limit.
