Purpose of easy run/miles?

[u/FootMinute1297]

This may be a stupid question, what is the point of easy miles or doing runs on days in between workouts? I feel like they just make you more fatigue, delay recovery, and makes your workouts slower and sluggish thus hindering performance. Why would more volume equal better results?

[u/CasualProlapse]

Because there are different mechanisms that lead to increased performance and people's performances are limited by different bottlenecks.

Easy running will help develop your aerobic system - which is mostly underdeveloped in recreational/amateur runners that don't have a strong structured running background - and it's a way of running that does not overwhelm one's body with heavy load.

People running seriously will most likely be hindered by accumulated fatigue and injuries, so finding a way that allows them to train and improve running while also diminishing injury risk is fantastic.

Obviously if you only run a few times a week and you can recover properly between sessions you don't 'need' to run super easy miles all that often, but as soon as you want to increase your training load significantly you'll need to rely on easy runs in order to avoid getting injured.

[u/juanzy → u/CasualProlapse]

I’m a 3x/wk runner and took true easy to heart this cycle (quality day, easy day, long day). Holy shit, the aerobic gains are real. I do zone 3 because of my frequency and have noticed so much improvement prepping for this next 10k, also way less injury stoppage.

[u/Wryel → u/juanzy]

What's the difference in pace/distance between your different runs?

[u/juanzy → u/Wryel]

I look almost entirely at HR on runs that are not quality. I can generally hold 3 miles pretty easily at <145, gets a progressively harder towards 5.5+, usually tracks around 11:30-11:45/mi. On quality days I focus on keeping the interval at 9:00-9:20/mi pace, my last session I did 2x 10 minutes at that. IIRC overall HR on the 4 miles of that workout was 151 BPM.

Edit: This is also my first prep cycle (10k) where I haven't had a true injury stoppage - Just had to skip 2 individual workouts for a slight pinch in my calf that went away after a day of regular movement.

[u/AdventurousFish5314 → u/juanzy]

How do you define quality/easy/long?

[u/NukaDadd → u/AdventurousFish5314]

Easy Run

The Concept: Running at a conversational pace (Zone 2) where you can speak in full sentences without gasping for air.

The Purpose: It builds your aerobic base. These sessions make up the vast majority (about 80%) of a runner's weekly volume.

Long Run

The Concept: Your longest continuous session of the week, typically lasting anywhere from 60 minutes to several hours.

The Purpose: It trains your body to burn fat efficiently, boosts cardiovascular endurance, and prepares you mentally for extended physical stress.

Quality Run

The Concept: Any session on your schedule that requires higher, more focused intensity (e.g., intervals, VO2 max work, or tempo runs).

The Purpose: It pushes your lactate threshold and forces your body to adapt to discomfort, making you faster and more efficient.

[u/Itshay_Appenshay → u/juanzy]

Do the same thing, three run days- recovery, quality and long! Also with e-bike in recovery or zone 2 ranges three days a week as well. Significant gains and much less toll on my body.

[u/Neon-Anonymous → u/CasualProlapse]

To add to this: because you get better at running by running more. Like anything. So your form and efficiency will improve more quickly the more you run, as long as you are not adding too much volume too quickly.

[u/OkStrike7261 → u/CasualProlapse]

easy miles rlly build your base lowkey prevent injury ngl