Tips for keeping your easy runs easy

The biggest training mistake I make is running my easy runs too fast. On the surface this may not seem to be a major error, but it is.
It takes our bodies a few days to recover from grueling training runs, such as 800m repeats and long runs. When we run easy in the days between intense runs, we recover more quickly. But if we run too hard, we hinder the recovery process. Over time, this can derail our training goals and even lead to an injury.
However, even though I know this, it’s challenging to run slow some days. When I feel strong, I naturally want to push the pace even when my plan calls for slower miles. So, I’ve been trying different methods to keep my pace in check, including:

• Reevaluating my speedwork paces. One of the reasons runners may want to push it on easy days may be because their tempo, fartlek, or repeat paces are too conservative. If you’ve been hitting your speedwork targets fairly easily and you’re naturally running your easy runs too quickly, set faster pace goals for your speed workouts and see how you fair.
• Running blind. Sometimes knowledge can be a bad thing. I glance at my watch or running app after every mile – even during easy runs. I have a habit of always wanting to negative split on a run. So, if it naturally happens after a few miles, I’ll keep picking up the pace to see if I can keep it up for the entire run. But I don’t play this game when I don’t know what my exact time is after each mile. The solution: run without technology so I don’t know my pace.
• Running at a different time of day.As a morning runner, I loathe running in the afternoon. I always feel sluggish and unmotivated at that time of day. But this can be a blessing in disguise when it comes to keeping the pace slow.
• Running with a buddy. The trick here is to enlist a friend who is either slower or wiser than you. You won’t be able to run fast when you run with a slower runner. When you run with a wiser runner, he or she will help you hold yourself back you when you fall off your goal pace.
• Adding strides to the end of my run.If you’re really feeling the need for speed on an easy day, reel it in until you finish your planned workout. Then do a handful of 50 meter strides afterwards. A couple of short bursts of speed is better than going hard for an entire workout.
• Focusing on the bigger picture. I remind myself that easy runs are necessary if I want to meet my marathon goal. I also repeat “slow now, fast later” – mantras have a powerful effect on running performance. Sometimes just reminding myself why I need to keep it slow is enough to hold me back.

Who has successfully reeled in their easy run pace? Share your tips with the rest of us!

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7 simple ways to make your summer runs more enjoyable

Hot and humid days can make running a lot more challenging. Here are some simple tips to help keep your outdoor workout routine fun and safe throughout the summer months

Do it early

Studies show a direct relation between higher temperatures and lower performance for elite runners. For a 5K or 10K run, temperatures above 17 degrees Celsius can begin to hinder performance in female runners. In order to minimize the effects of hot summer days on your workout, schedule your run early in the morning or late in the afternoon when the temperatures aren’t as high.

Wear the correct gear

Try clothing made from technical fabrics designed to perform in the heat. Choose lightweight pieces that have vents or mesh to allow for maximum breathability,  fabrics that wick moisture in order to keep you dry, and itms that also have sun protection.

 

Don’t forget about your feet

It’s equally (if not more) important to wear socks that wick, cushion and keep you cool. Look for styles that feature padding around the ankle, in the heel and the ball of the foot, as well as some arch support, for added comfort. Toe socks are a great option to help prevent blisters from developing between your toes. For an extra oomph, dab a bit of peppermint oil to the soles of your feet before putting your socks on. Not only will this help keep your feet cool, but the oil’s antibacterial properties can help fight bacteria from developing during your run.

 

Kick hydration up a notch

It goes without saying that you need to pay extra attention to stay hydrated in hot weather. Although the amount of water you need varies depending on your body mass, the day’s temperature and the intensity of your workout, as a general guideline you should drink about half a litre of water before you start, and half a litre for every hour you run in order to maintain proper hydration. Make sure to not drink too much water as over-hydration can dilute your body’s blood sodium levels causing hyponatremia. The best way to know how much water you need to be drinking is to follow your thirst as your body is built with an amazing water-balancing mechanism.
A study has shown that adding a few drops of peppermint oil can also boost your performance by improving your blood pressure, heart rate and breathing.

Slow it down

As temperatures rise, the heart works harder to deliver blood to your muscles while also attempting to regulate body temperature, which can result in a higher heart rate at the same running pace. You’ll notice your pace automatically slows down as the days get hotter. Don’t fight it. You can safely run the same distance in the summer if you do so at a slower pace. Pay close attention to how you feel and add more walk breaks as needed.

 

Mind the chafing

Chafing can be worse in the summertime as sweat creates added friction between skin-to-skin and skin-to-clothing rubbing. Prevent this by wearing shorts that cover your upper thighs and a bra with flat or covered seams. Be sure the bra you’re wearing isn’t too tight as it can dig into the skin and chafe. You’ll also want to avoid clothing that’s too baggy since the added material can cause irritation. For other vulnerable areas, such as your underarms, apply sports lubricant or Vaseline.

Change your route

Temperatures in the city centre tend to be higher as concrete and asphalt retain more heat. Areas in shade and close to water, on the other hand, are typically cooler and breezier. Try taking your workout inside or outside of the city close to a wooded area with lots of shade, a lake, a river or the coastline. Not only will your environment feel cooler, it’ll likely be more picturesque, too.
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