In running, steady/easy runs refer to a type of training where a runner maintains a comfortable, conversational pace for an extended period of time. The purpose of these runs is to build endurance and improve aerobic fitness.
Steady/easy runs are typically longer in duration than interval training sessions, ranging from 30 minutes to several hours, depending on the runner's goals and fitness level. The pace is slower than that of a tempo run or interval session, and the runner should be able to maintain a steady breathing rate and heart rate throughout the run.
The key to a successful steady/easy run is to find a pace that feels comfortable and sustainable. This might mean slowing down compared to other types of training, but the focus is on building endurance and aerobic fitness rather than speed. The goal is to maintain a steady effort level throughout the run, without pushing too hard or getting too fatigued.
Steady/easy runs can be done on a variety of surfaces, including roads, trails, and treadmills. They are often done as part of a runner's weekly training schedule, with 1-3 steady/easy runs included depending on the runner's goals and fitness level.
In addition to building endurance and improving aerobic fitness, steady/easy runs can also be a great way to mentally recharge and enjoy the process of running without the pressure of speed or intensity. Many runners find that steady/easy runs are a chance to explore new routes and scenery, or to simply clear their minds and enjoy the feeling of being outside.
It's important to remember that even though steady/easy runs are less intense than other types of training, they still require proper preparation and recovery. Runners should warm up before starting their run, and cool down afterwards with stretching and foam rolling to prevent injury and promote recovery.
Overall, steady/easy runs are an important part of a runner's training program, providing a foundation of endurance and aerobic fitness that can support faster and more intense workouts. By finding a comfortable pace and maintaining a steady effort level, runners can reap the benefits of this type of training while also enjoying the process of running.
