Are your easy runs actually easy?

There’s no need to always be bragging about pace on Strava. Easy running is a skill, too–an important one that’s still wildly underappreciated. Easy days exist to build the aerobic system, but they also help to shake out the legs, support recovery and build long-term consistency. It’s recommended for 80% of all training to be completed at an easy, conversational pace.

If you find yourself regularly hurtling through runs that are supposed to feel relaxed, here are a few simple ways to keep things truly easy.

1. Ditch the pump-up tunes

Music has been shown to boost endurance, improve mood and make you run faster. It’s great for workouts, but not ideal on recovery days. On easy runs, opt for slower, low-tempo music, or skip the music altogether and choose a podcast, audiobook or nothing at all.

2. Start too slow

If you know you speed up as your legs loosen up, begin at a pace that feels too slow. This buffer gives you room to warm up and naturally build into the run, without accidentally overdoing it.

3. Hold a conversation

Unless you plan on talking aloud to yourself, find a running buddy with whom you actually need to catch up. An easy effort should allow you to speak in full sentences without gasping for air, and a flowing conversation will help you keep that intensity in check.

If you find yourself struggling to catch your breath, that’s a clear sign to pump the brakes.

4. Focus on breathing and form

Nasal breathing forces you to take slow, controlled inhales, which helps you keep the effort relaxed. Think about breathing in through your nose and filling up your belly; if it feels too difficult, slow down.

Prioritize strong form, running tall with your chest up and arms relaxed.

5. Ditch the pace

Pace isn’t a reliable measure for effort because it depends heavily on terrain, weather or what you did for training the day before. Try running based on heart rate instead, aiming to stay in Zone 2; alternatively, cover the watch screen or leave your watch at home, and run purely by feel.

6. Take Strava out of the equation

If you feel pressure to upload only speedy runs, Strava may be sabotaging your recovery. Turning activities private–or re-evaluating your Strava followers–can be freeing; easy days are healthy, necessary and a good indicator of a dedicated runner.