{"id":1165822,"date":"2026-08-24T01:42:39","date_gmt":"2026-08-24T01:42:39","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1165822\/"},"modified":"2026-08-24T01:42:39","modified_gmt":"2026-08-24T01:42:39","slug":"easy-runs-nike-coach-explains-why-effort-matters-more-than-pace","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1165822\/","title":{"rendered":"Easy Runs: Nike Coach Explains Why Effort Matters More Than Pace"},"content":{"rendered":"

Coaches will tell you to run your easy runs<\/a> at a pace that feels truly easy, but for most runners, that\u2019s easier advised than executed. Many runners push the pace during these efforts, focusing too much on the numbers on their watch, rather than how they actually feel.<\/p>\n

And while a benefit of improved fitness is increased pace, the goal of easy runs isn\u2019t necessarily to watch your pace<\/a> progress. It\u2019s to stay engaged in the sport and keep you running regularly, says Nike Running Global Head Coach Chris Bennett<\/a>. \u201cThe most important thing is you\u2019re going to want to run again, and that\u2019s the key,\u201d he says. \u201cIf you run an easy run the right way, you\u2019re going to get better at running.\u201d<\/p>\n

Whether you realize it or not, you probably treat each easy run like another metric<\/a> or challenge to take on\u2014and that\u2019s the issue, says Bennett, author of the forthcoming book, This Is About Running. This Is Not About Running<\/a>. Instead, he wants you to approach easy runs with less focus on metrics and more on honesty.<\/p>\n

How do you really do that? Below, Bennett offers specific tips on how to reframe easy runs in a way that supports your run goals, helping you perform better in training and on race day.<\/p>\n

1. Base Your Easy Runs on Effort, Not Pace<\/p>\n

Imagine you\u2019re in peak marathon<\/a> shape: You have a good sense of your easy run pace, but you just went through a huge breakup. You\u2019ve probably had a few bad nights of sleep and tons of stress. Then, you go out for your easy run. Your typical easy pace is probably harder to maintain, says Bennett.<\/p>\n

\u201cMetrics don\u2019t tell you whether or not you were running easy,\u201d he explains. \u201cThey just don\u2019t tell the whole story, which is why it\u2019s essential for every runner to understand that easy is an effort<\/a>, not a pace.\u201d<\/p>\n

\"This<\/a><\/p>\n

An easy run isn\u2019t designed for holding the same pace by default every time you go out for a run, Bennett argues, because that pace will often fluctuate. He even strays from using a specific rate of perceived exertion (RPE) to gauge easy pace because it overcomplicates your run. \u201cUnless you\u2019re very, very new, all you have to ask yourself is, \u2018am I running too hard<\/a>? Does this feel like I\u2019m running too hard?\u2019 and do not look at your watch,\u201d he says. \u201cYou know the answer.\u201d<\/p>\n

Runners often view easy runs as if they\u2019re supposed to struggle, Bennett explains, but in reality, your easy runs should not feel like you\u2019ve used all your energy, and you should feel better<\/a> at the end of it\u2014not burned out, he says.<\/p>\n

The key to adjusting each run based on effort is having confidence<\/a> that you can take initiative in your own training, Bennett says. Making decisions about your training, including assessing your bandwidth and figuring out when to slow down<\/a> or when to cut down on mileage, builds up your confidence, and that leads to smarter training and racing.<\/p>\n

2. Practice Checking In With Yourself<\/p>\n

Most of the time, runners lie to themselves about their effort levels because of two things: cruel self-talk<\/a> or believing you can\u2019t do something when it\u2019s not based on any facts, Bennett explains.<\/p>\n

\u201cMost people would save themselves from injuries<\/a> if before every single run they simply asked themselves, \u2018how are you doing?\u2019\u201d Bennett says. If you can answer honestly about how stressed and anxious you might be feeling, for example, you\u2019re more likely to actually honor your current state on your run and take it easier.<\/p>\n

It\u2019s easy to tell yourself you ran at an easy pace, when in reality, maybe you ignored extra heavy breathing and\/or pushed through tough hills, and now you\u2019re feeling a little too sore<\/a> the next day. \u201cYou\u2019re the only person who knows whether or not you\u2019re lying every single time,\u201d Bennett says.<\/p>\n

Every time you practice tapping into effort, you\u2019ll likely have fewer issues during training cycles and more success in your races. \u201cWhat you want to do is look at your training behind you and really pay attention to what you\u2019re doing and see, \u2018am I biting off more than I can chew, or am I holding back a little bit too much?\u2019\u201d says Bennett. \u201cThat\u2019s just a really consistent and honest conversation with yourself because we are often not honest with ourselves.\u201d<\/p>\n

3. Let Go of the Terms \u201cSlow\u201d or \u201cFast\u201d<\/p>\n

Bennett explains that the terms \u201cslow\u201d and \u201cfast\u201d are all relative to what you can do at an individual level, so comparing yourself to other people doesn\u2019t make sense and takes away from the whole purpose of the sport. \u201cI hate the term \u2018slower,\u2019 because it confuses things,\u201d he says. \u201cYou\u2019re just trying to run smart.\u201d<\/p>\n

Also, calling yourself \u201cslow\u201d by comparison to others often leads to pushing your pace<\/a>, Bennett explains, which is exactly what you\u2019re trying to avoid.<\/p>\n

The best thing to do when you have the mindset that you\u2019re \u201cslow,\u201d is to imagine you met someone who ran at a slower pace than you do, Bennett suggests. You likely wouldn\u2019t throw around the term \u201cslow\u201d in front of them, because that can be diminishing. So there\u2019s no point in talking to yourself that way either. \u201cThe sport is so much more fun if we\u2019re not jerks to ourselves,\u201d Bennett adds. \u201cStop diminishing yourself before anyone else does because there\u2019s a good chance no one wants to diminish you.\u201d<\/p>\n

Taking the weight off words like \u201cslow\u201d also starts with understanding that easy runs are meant to feel like you went \u201cslow\u201d on purpose, and like you could\u2019ve gone much farther<\/a>. Then, when it\u2019s time to show up to a hard workout, you\u2019re actually able to go \u201cfast.\u201d<\/p>\n

\"Lettermark\"<\/p>\n

Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n