Have a blast on your easy runs, just like olympian Molly Seidel

U.S. Olympic marathoner Molly Seidel can run a magnificently fast race, but she’s also an expert on running slowly. She completed the #slowestmilechallenge in 2020 and revived it this year, managing to run a mile in an impressively slow 36:56. Her enthusiasm, along with her sister Isabel Seidel‘s commentary, will motivate you to keep those easy runs sloth-like (OK, maybe not quite that slow).

The slowest mile challenge is funny, but you can also use it as inspiration to inject some zest into your own easy runs.

Easy runs can get boring. Most of us know we should maintain a slow (for us) pace most days, but it can be ever-so-tempting to pick it up–you might even catch yourself speeding up accidentally. Many runners associate that completely wiped-out feeling you get after speedwork with a great workout, and it’s time to change that perspective.

Turn it into a challenge

It certainly doesn’t have to be as extreme as Molly’s slowest mile, but adding a personal challenge to your run can motivate you to get out the door. Set a (slow) goal pace, and see if you can maintain it throughout your run, catching yourself when you start speeding up. Not only will this keep you focused during your time out there, but you’ll reap the benefits of practicing discipline and patience on race day.

Try new, unique (and fun) routes

An easy run is a perfect opportunity to explore a new area or route. Use your easy runs as a chance to finesse your route-mapping skills on Strava, or aim for a specific destination.

Make your end (or mid-point) goal a coffee shop, ice cream stop, or local park, and for bonus points, invite some friends to meet you. The small reward will give you a boost to get going and to maintain your easy-pace goals.

Be open to suggestions

Runners can be notoriously stuck in their habits–I once listened to the same playlist for an entire year. We’re often reluctant to throw something new into the routine. To spice up those easy runs, be open to ideas from others.

If a friend recommends a fantastic audiobook and you generally only listen to music, a slow run is a perfect time to give the book a fighting chance. If you always run alone, but know of a local running group, join them on a slow day. It might feel initially uncomfortable to throw a small wrench into your routine, but you’ll have the opportunity to work through the discomfort, another integral skill to fine-tune for races.

Slow runs have a multitude of benefits: you’ll increase running efficiency, have the opportunity to work on better form, and build strength without needing a lot of recovery time. By upping the enjoyment of your easy run days, you’ll be less likely to skip them or to run too quickly.

posted Friday August 19th
by Running Magazine