If you’ve ever wondered whether a workout was worthwhile unless it left you completely exhausted, you're not alone. This mindset, echoing the “no pain, no gain” philosophy, is common but flawed. You don’t need to push your body to its limits in every workout to see improvement. In fact, overdoing it can hurt your progress and increase your risk of injury.
The Real Deal with Elite Runners
Curious how top runners train? A 2021 study in the Journal of Strength and Conditioning Research examined the training regimens of elite and world-class long-distance runners. The study tracked 85 male runners over several years, analyzing the impact of different training activities on their performance.
Researchers divided the runners’ training into two categories: deliberate practice (DP) activities and non-DP activities. Deliberate practice included tempo runs and interval sessions, which are designed to push the limits and improve performance. Non-DP activities referred to easier runs that are less mentally demanding.
The findings were insightful. Both easy runs and deliberate practice activities significantly contributed to performance improvement, with easy runs showing strong correlations with better performance. Long-interval training, however, did not correlate as strongly with improved results.
Why Easy Runs Matter
The study highlights the importance of incorporating easy runs into your training. These runs are not just about logging miles; they also allow for physical and mental recovery from more intense workouts. Easy runs help build aerobic capacity without overly stressing the body, making them crucial for long-term progress.
The study found no specific guidelines on the exact distance or duration for easy runs—just that they should be done at a low effort level (5 or less on a scale of 10). Elite runners often train twice a day, balancing hard and easy sessions to build a strong aerobic base without overtaxing their bodies.
The Role of High-Intensity Training
While easy runs are important, high-intensity workouts also play a critical role. Deliberate practice activities, such as tempo runs and intervals, require significant effort and concentration. These high-intensity sessions are essential for boosting performance and improving cardiorespiratory fitness.
Research consistently shows the benefits of high-intensity interval training (HIIT) for enhancing VO2 max and overall performance. However, the issue arises when athletes focus solely on intense workouts, neglecting the need for recovery.
Finding the Right Balance
Training exclusively at high intensity can lead to burnout and increased injury risk. The key is balancing hard workouts with easier sessions. Overtraining without adequate recovery can hinder progress and lead to setbacks.
Exercise doesn’t have to be grueling to be effective. Both hard and easy days are essential for a well-rounded training program. By integrating easy runs with high-intensity sessions, you can achieve optimal results while reducing the risk of injury.
In conclusion, easy runs are a vital component of a successful running program. They allow for recovery, build aerobic capacity, and complement high-intensity efforts. So next time you question whether a workout was worth it, remember that both intense and easy runs are crucial for long-term success and overall performance improvement.
For a deeper dive, check out my Medium article on the topic (free article link)
References
Bittencourt NFN, Meeuwisse WH, Mendonça LD, Nettel-Aguirre A, Ocarino JM, Fonseca ST. Complex systems approach for sports injuries: moving from risk factor identification to injury pattern recognition-narrative review and new concept. Br J Sports Med. 2016 Nov;50(21):1309-1314. doi: 10.1136/bjsports-2015-095850. Epub 2016 Jul 21. PMID: 27445362.
Casado A, Hanley B, Santos-Concejero J, Ruiz-Pérez LM. World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs. J Strength Cond Res. 2021 Sep 1;35(9):2525-2531. doi: 10.1519/JSC.0000000000003176. PMID: 31045681.
Scribbans TD, Vecsey S, Hankinson PB, Foster WS, Gurd BJ. The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis. Int J Exerc Sci. 2016 Apr 1;9(2):230-247. PMID: 27182424; PMCID: PMC4836566.
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