It feels counterintuitive to slow down when you want to get faster. Many runners link improvement to harder efforts, faster paces, or total exhaustion after workouts. When a training plan prescribes easy runs, you might wonder: Does this really help, or do I just waste time?
The short answer: yes, slow miles make you faster! But the "Why" matters.
The Purpose of Easy Running
Easy runs serve as the foundation of endurance training, not filler. When we run at a truly easy effort, our bodies adapt in ways impossible when every run feels hard. We teach our bodies efficiency, improve oxygen use in muscles, and build durability. These adaptations allow us to handle harder workouts later and sustain faster paces on race day! We may not feel the work, but important changes occur beneath the surface.
Why Hard All the Time Doesn't Work
A common mistake involves too much time in the middle ground. Not truly easy, but not a quality workout either. This "gray zone" effort feels productive but often leads to fatigue or injury. When every run feels moderately hard, your body never fully recovers. Without recovery, adaptation stops. We end up tired and frustrated that your pace stalls despite the effort. Slow down on easy days to unlock speed on hard days.
Easy Pace is Personal
Runners often resist a slower pace because it feels uncomfortably slow, especially when we focus on pace alone. But easy effort requires ignoring the watch number. Focus on how your body feels.
To ensure you stay in the right zone, target these metrics:
A true easy run allows for conversation. We finish with energy to spare, not a need to lie down. On days with stress, fatigue, or bad weather, the pace might drop more than expected. This signals that we respect our bodies’ needs, not a loss of fitness. As fitness improves, our easy pace speeds up naturally. Don't force it; let it happen.
Trust the Process
Trust remains the hardest part when progress seems invisible. Fitness builds gradually. The payoff often arrives weeks or months later. A pace that once felt difficult becomes manageable, or we finish a race stronger than ever before.
When we feel stuck, constantly fatigued, or frustrated by a lack of progress, a slower pace might provide the exact solution needed.
Moral of the Story
Slow runs are not a step backward. They represent a strategic choice for long-term improvement, consistency, and health. Give your body space to adapt, recover, and grow stronger to set yourself up for speed when it counts. If your training plan calls for an easy day, embrace it. Those slow miles likely do more for your performance than you realize. Sometimes, the fastest way forward is to slow down! :)
Need help calculating your HR zones?
If you aren't sure what your Max Heart Rate is, please reach out to your coach and we’ll help establish some targets.
What is the secret to your success?
Staying consistent and preparing early. Knowing I had plenty of time in training leading up to the race gave me confidence in having wiggle room for weeks off for vacation. And having a coach to help me along the way.
What is the biggest obstacle to reaching your goals and how do you get over it?
Managing including workouts into my life with work and travel. I simply told myself it had to be done, made accommodations where I needed to and made sure it was a priority. Those sacrifices were the key to staying consistent.
What is the most rewarding part of training?
Confidentiality finishing the races and collecting my beautiful medals! But also just knowing the fact that my body was able to carry me through those miles.
What advice would you give to other members of the Runcoach community?
You can do hard things - it seems silly but with hard work and determination you can do anything. I would have never thought I would complete a Dopey Challenge and it was extremely satisfying knowing I did.
Anything else you would like to share?
Coach Alice was amazing to work with. She was so knowledgeable, supportive and helpful whenever I had questions. When life got busy it was great having someone else to figure out my mileage for me. Especially when navigating fueling and recovery for races she was critical to not only helping me make it through the races but also helping me bounce back quickly.
What feedback would you offer on the Runcoach experience?
I thoroughly enjoyed using Runcoach. The app is nice and working with a coach was super helpful!
Last year was full of early alarms, hard workouts, missed comfort zones, and moments of doubt, but also personal bests, comeback stories, first-time finishes, and goals that once felt out of reach. This blog is about the athletes who showed up for themselves again and again, even when life made it hard. From breakthrough races to quiet consistency, these stories celebrate what’s possible when commitment meets patience. Here’s to the runners who made last year count, and to the inspiration they give us heading into what’s next.
Mario Villanueva: Mario had an incredible 2025, placing 3rd in the Gold Wave of the Marathon Project in Chandler, AZ with a 
2:22:36 finish. He also ran under 2:20:21 at Houston earlier in the year, improving on his previous 2:27 PR. Robert Sawchuck: A Runcoach client for over a decade, aimed to improve his times at the 4th of July 5-mile and the Thanksgiving Turkey Trot. With a tailored training plan, he shaved 1:20 off his July race and ran Thanksgiving nearly 30 seconds per mile faster than his goal. Kelli Konop: Kelli ran a 5:04:16 marathon, shaving over 30 minutes off her previous personal best. Coelle Merdler: Coelle ran a fantastic impromptu race at the Space Force T-Minus 10-Miler, fresh off her 5:00 PR at the Marine Corps Marathon - an incredible performance! Christan Thomas: Christan crushed the Indianapolis Monumental Marathon in 3:42:47, a 12-minute PR and 30 minutes faster than when she started with Runcoach. These are the runs we live for. Hannah Fryer: Despite setbacks early in the year, Hannah rebuilt strength, trusted training, and delivered an incredible performance - running a 3:28:34 marathon, a 20-minute personal record and breaking the sub-3:30 barrier. Judi Hayashi: Judi dominated the Masters Competition at the Say Grace 5K on Thanksgiving! Her focus and determination were unstoppable on race day - what a performance! Chloe & E. Julainne Mills: This mother-daughter duo ran together at the Texas 5K Series until Chloe pulled away to win the race. Mom finished strong as well, taking 3rd overall - a truly inspiring performance! Guuleed Nuur Hassen: Guuleed ran a blazing 17:35 5K at the Pyramids 5K in Egypt, finishing 4th overall and taking first in his age group! Bella Racette: Bella ran a blazing 19:32 to take 2nd place at the Hot Chocolate 5K in Phoenix - such a sweet performance! Kate Evanko: Kate turned in a speedy 5K at the NYRR Frosty Bite race, winning her age group and getting back under 20 minutes where she belongs! Robert Grabel: Hats off to Robert for an incredible Dallas Marathon! He ran 5:50 on a cold, windy Texas course, and powered through a nosebleed after the first mile. True grit and determination! Rebecca Hamid: Rebecca ran a 4:08:53 at CIM, smashing her marathon PB by 13 minutes! Incredible progress and a huge achievement. Yon Chang: Yon broke the tape at the Glen Cove 
Turkey Trot with a speedy 22:59 5K on a tough course! First place and a fantastic finish to a tremendous year of training. Ted Blankenship: Ted conquered the Coldwater Trail 50K, winning his age group. From high school XC coach to successful ultra marathoner, an impressive achievement! Antony Boyd: Antony ran 3:24:05 at the Dublin Marathon, shaving 30 minutes off his time in just two years! Kristi Chiles: Kristi ran a 5K and half marathon in one weekend while pushing her son. “When I'm out there I'm not running with any goals in mind. I'm running for him, and that's all that matters.” Incredible! Melinda Ichite: Melinda set a PR at the Disney Wine & Dine 10K, finishing in 1:10:13! Chelsea Ankeny: Chelsea ran a 10K PR and followed it immediately with the 5K at the Stingray Double Play, an impressive back-to-back performance. Amy Hood: Amy ran her first marathon in under 6:00 - conquering her goal and marking an incredible milestone! Tanya Ardoin: Tanya set PRs across the board at the Cajun Cup 10K - fastest mile, 5K, and 10K - finishing in 38:41, 4th female overall, and first Master Female. Rebecca Paquette: Rebecca ran a 10-minute PR at the Marine Corps Marathon, finishing in 3:50!! Edith Harter: Edith ran a 30+ minute PR at the Columbus Marathon, finishing in 5:53:52 - down from 6:30:58 at the WDW Marathon earlier in 2025! Beric Farmer: Beric ran a PR of 1:36:09 and earned an age group bronze medal at the Muskoka Half Marathon! Floyd Whitehurst: Back from a knee injury, Floyd ran 37:11 in the 10K at the Neptune Festival Run - great to see him rolling again! Nancy Kelley: Nancy completed her first half marathon and finished 2nd in her age group - what an impressive debut! Jeff Brune: Jeff set the standard for the 60+ age group, finishing the Omaha Half Marathon in 1:25:03 and earning AG Gold plus the RRCA Grand Masters (50+) Championship! He also set the National Sr. Games 10K Record! Fantastic year. Renga Sreenivasan: Renga ran his first 5K just 10 months after a heart attack - proving, as LL says, “don’t call it a comeback!”
Nearly 100 athletes were featured across our social channels in 2025! Check out the reels to celebrate our members’ achievements, and maybe even spot yourself!
Every January starts the same way - fresh calendars, big goals, new gear, and a wave of motivation that makes anything feel possible. This is the year. This is the reset. This is when everything finally clicks. 
And then February shows up.
Life gets busy. Work gets heavy. Weather gets ugly. Motivation fades. Not because you failed, but because motivation was never meant to carry you all year.
That’s what routines are for. Motivation gets you started. Routine keeps you going.
Why Motivation Is Not Enough
Motivation is emotional. It depends on how you feel, how you slept, what your day looked like, and whether it’s cold, dark, or raining outside. Some days you wake up ready to conquer the world. Other days, tying your shoes feels like a negotiation.
Routines remove the daily debate.
When something is part of your normal schedule, like brushing your teeth or making coffee, you don’t wait to feel inspired. You just do it. Training works the same way. When it becomes “what you do,” not “what you try to do,” consistency follows.
Start Smaller Than You Think You Should
One of the biggest mistakes people make in January is going too big, too fast. Big goals are exciting, but big changes all at once are hard to sustain.
Instead of asking, “What would be impressive?” ask, “What is realistic even on my hardest weeks?”
Consistency beats intensity. A small habit done every week will always outperform a big plan done once.
Build Around Your Real Life
The best routine is one that fits your actual life, not your ideal one.
Look at your week honestly:
Then build your routine around those answers. If you only truly have 30 minutes on weekdays, that’s not a limitation - that’s your structure. Train within it.
A routine that works in your life will always beat a perfect plan that doesn’t.
Attach Habits to What You Already Do
One of the easiest ways to build consistency is to attach your new habit to something that already happens.
You’re not creating a whole new schedule, you’re adding one small piece to the one you already live.
Expect Imperfect Weeks
Real consistency doesn’t look perfect.
You’ll miss workouts. You’ll have low-energy days. You’ll have weeks where life completely takes over. None of that means you failed.
Routines aren’t fragile. They bend, they pause, and then they restart.
Make It Easier To StartMost of the battle is just beginning.
Lay your clothes out the night before. Keep your shoes by the door. Save your workout on your watch. Reduce the number of decisions you have to make when it’s time to go.
When starting is easy, consistency gets easier too.
Track What Actually Matters
You don’t need perfection. You need patterns.
Notice:
Progress is built from repetition, not heroic days.
Let Routine Do the Heavy Lifting
Motivation is exciting. Routine is powerful. Motivation fades. Routine stays. Motivation feels good. Routine gets results.
Your job this year isn’t to stay inspired every day. It’s to build habits that carry you when inspiration is gone.
Start small. Stay realistic. Be patient.
Turn your resolutions into routines, and let those routines change your year.
Lean On Your Coach
While routines carry us when motivation fades, having a coach can make building those routines easier and more effective. Runcoach coaches structure your training, help you set realistic goals, and provide the encouragement that keeps you moving forward, even on days when it’s hard to lace up your shoes. Having Coaches Alice, Cally, Rosie, Alex, and Tom watching your progress, offering feedback, and cheering you on adds an extra layer of commitment.
Join the team!
The good news is that regular exercise can be a strong ally against the common cold and flu, as moderate exercise can stimulate the immune system.
However, this is tempered by the body’s reaction to the stress placed on that same immune system when the runs get long. According to researcher David Nieman at Appalachian State University (a marathoning and ultra marathoning veteran), there is a 3-72 hour window after our long, hard efforts (90 minutes +) where the body suffers a temporary impairment of the immune system, making marathoners and half marathoners sitting ducks for the post-long run or post-race cold.
What’s a runner with goals to do?
While it is impossible to control for everything, with a few precautions, hopefully the odds will skew a bit more favorably.
Stay hydrated
Although we normally associate the need for hydration with the other three seasons, dry winter weather, altitude if visiting a mountainous region, or the unfamiliar humidity of a warm vacation spot can catch us off guard. Even if just staying inside, the dry air in our well-heated homes can make a difference. Particularly if traveling by air or consuming more alcohol than usual (ahem), staying hydrated can be a key component to keeping your body working well and running well. An oft-quoted rule of thumb is to consume 64 ounces of water per day, or 8 regular sized glasses. Some even suggest dividing your weight in pounds by two and using that number for how many ounces you need, or even taking 2/3 of your weight in pounds if you exercise. If these numbers seem daunting, the point is – you probably could use some improvement in these areas, even if only incrementally!
Get Vaccinated
True, you could get some variant of the flu or another virus still, but your body ability to fight it off is that much more prepared with the vaccination's 'cheat sheet'. As recreational adult runners, we can’t always treat ourselves like professional athletes. In this case, however, we can. If you have a winter or spring goal race planned, and your brain fast forwards to a hypothetical, very inopportune illness the week of the race, then this becomes a slam dunk. Don’t let random viruses sabotage your training or racing!
Wash your hands like a doctor
No, this has nothing to do with running, except that recreational runners with big plans don’t like them going awry. Wash them well, for 30 seconds with warm water and soap, and avoid touching your face to spread what germs make it through the gauntlet! Carry hand santitizer, and use it when washing hands isn't possible.
Sleep
Although sleep is always important for performance, it takes on an even greater role during cold and flu season as several studies have shown the body’s immune system can be significantly impaired with repeated sleep deprivation. Six hours instead of eight may not seem like a big deal, but during the winter and while training hard, too many of those nights can end up having the reverse effect from what efficiency you hoped to accomplish during those extra hours of wakefulness – laying you out for a couple days or preventing training during a crucial period. Be a jealous guardian of your sleep time, and you’ll likely be more efficient and effective during your waking hours anyway!
Eat well
It is always a good idea to eat nutritiously, but during cold and flu season, good choices of immune system boosting foods with important nutrients can be particularly important. For example, try a bean chili – lots of veggies and beans with key vitamins and minerals, and some spiciness to clear the nasal passages for good measure makes this dish more than just a warm comfort food, according to researchers at Wake Forest. If you unfortunately do fall prey to the flu, try these foods as a part of your "return to health" arsenal.
No immune system is truly immune. This winter, let your running habit be the catalyst for healthy habits that will hopefully give you (and your family) a better chance of staying active and on your feet!
At runcoach, we work with thousands of new runners taking aim at their very first half marathon or marathon. Our goal is to provide you a training path toward success in all of your running endeavors, but as you get started, there are things to avoid, including the following …
Don’t change everything at once – make sustainable transitions
Many runners choose to start on the road to an ambitious goal because of a milestone, a health concern, or similar “wake-up call.” These motivations are strong, but making wholesale amounts of huge changes to your life all at once can result in commitments that don’t stand the test of time. Embrace the challenges and positive energy provided by the added training – we’ll make sure to give you a progressive plan. Piece by piece, examine the additional areas you want to take on with an incremental approach.
Take running advice with a grain of salt
Yes, this sounds strange to warn against taking a lot of advice by giving advice, but the truth is, the internet and magazine stand are chock full of tips on how to build speed, burn fat, eat well, shape your abs, shape your butt, stretch your pinky toe (or don’t stretch your pinky toe at all!) and everything else. With so much advice out there, it is easy to be overwhelmed about what you should trust. Many of these advice sources are good, but again, it is not a great idea to take one of absolutely every dish from the buffet. Keep a file of interesting articles and advice, and over time begin to get a more detailed picture of the types of dietary, ancillary, and other changes might be most helpful to you, leaving aside the more tangential advice for future goal race campaigns.
Your five year-old fitness shoes may not be up for the task
Shoes degrade both by use and over time. While the many different styles of shoes can require some shopping, it is worth making sure that your feet are comfortable and prepared to handle the growing length of your runs. A pair of shoes that has served as your “running shoes” for many years of sporadic casual use is probably not going to be the best springboard for a healthy and successful goal race campaign. Invest in some well-fitting running shoes and hopefully in doing so, gird yourself against many potential injury problems.
Running can help regulate sleep, but it also requires sleep!
Many new runners or others embarking on their first sustained exercise regimen report the regulative effect running can have on sleep habits. However, the maintenance of a progressive training plan will require adequate rest. Your body will need to be stressed in order to be prepared to handle a long race. It will need to recover in order to adapt and be prepared to be stressed again. Prioritize sleep to get the most out of the work you are putting in.
Don’t pick a goal race more than a year or less than a couple months ahead
Picking a race to far into the future can decrease the level of your immediate commitment to the task, where as a goal too close can encourage going over the top and getting injured as you press on toward a goal you wish was a few weeks or months later. 3-6 months is a great sweet spot for a half marathon, with half a year to a year allowing a relaxed and thorough buildup for a goal marathon. Successful campaigns can most definitely be had with varying timelines, but choosing a horizon that matches your need for a particularly paced buildup can greatly increase your chances for finishing successfully!
What is the secret to your success?
Consistency and trust. I commit each day to every workout regardless of what it is and to trust that the hard work is going to pay off and trust that my coach and other trainers around me are providing me with the tools to hit my goals. 
What is the biggest obstacle to reaching your goals and how do you get over it?
I had an appendectomy in late January and coming out of that surgery was more difficult than I thought it was going to be. I am constantly working out/moving my body. Whether it’s pickleball, soccer, golf, power lifting, CrossFit, or running I am always doing something. I felt like that was such a major set back to the start of my year and was going to continue to impact me as I had to drop everything in order to let myself heal, but communicating this with my coach, she was able to set me up with a plan that eased me back into the motions. I gained the confidence to run comfortably and competitively again.
What is the most rewarding part of training?
Feeling good while running my race. I had a lot of ups and downs during my training and didn't know how race day would pan out. My A goal going into race day was not to worry about time and to let my body do the talking and in race day I had never felt better. It wasn’t until mile 21 where I entered a pain cave and I decided to do that by choice because I felt like I had gas in the tank so I sped up on the most elevated part of the course. At mile 24 I was able to recover when it flattened out and continue at a faster pace. This was what I was most proud of, I listened to my body and everything worked out.
What advice would you give to other members of the Runcoach community?
Trust your coach. I don’t know anything about running. I started long distance running 2-3 years ago, and there is still so much to learn. But, if you trust your coach and communicate your desires, goals, and problems, you will be able to get there with their knowledge and your hard work.
The holiday season brings joy, celebration, and for many runners, a serious test of motivation. Shorter days, colder weather, travel plans, and a full calendar of festive obligations can make it tempting to hang up your running shoes until the new year. But staying active through the holidays not only helps balance out indulgences, it can also boost your mood, reduce stress, and keep you feeling strong heading into January.
Here’s a few of Coach Rosie’s tips for how to keep your running motivation high during the busiest time of year:
You might not hit peak mileage or set a PR in December, and that’s okay. Shift your mindset from performance to consistency. Even 20-minute runs count and can keep your routine alive. The key is to keep showing up, not to be perfect.
With so many events and distractions, running can easily fall to the bottom of your list. Treat your runs like meetings, block them on your calendar, set reminders, and commit. Morning runs can be especially effective before the day fills up. Try meeting a friend. It’s way easier to bail on yourself.
Holidays can be emotionally overwhelming. Running is a powerful way to clear your head, release tension, and reconnect with yourself. Use it as your time to decompress and reset, not just burn calories.
Who doesn’t love Turkey Trots? You may even be able to talk your family members into joining you. Santa Dashes, and New Year’s Day 5Ks are also everywhere this time of year. Signing up for one adds structure to your training and gives you something festive to look forward to. Bonus: You’ll likely earn a fun medal or themed swag.
Running with a friend or group can make a world of difference. This links back to accountability and scheduling. If you're visiting family, invite someone to jog with you. Or check out local running clubs or holiday group runs—many host seasonal events with lights, costumes, or treats.
The right gear can turn a dreaded winter run into a cozy adventure. Invest in thermal layers, reflective vests, gloves, and a good headlamp. Being warm and visible removes one of the biggest mental barriers to cold-weather running.
Flexibility isn’t only on the days we stretch. If you miss a run, don’t spiral. Flexibility is a strength during the holidays. Shift your run to a different time or opt for an indoor treadmill session. The important part is staying connected to your routine, not following it rigidly.
8. Reflect, Don’t Compare
The holidays are a great time to reflect on how far you’ve come rather than comparing your training to others or your past self. Look at your progress, celebrate your wins, and set your sights on how running will support you in the new year.
Running during the holidays isn’t about discipline, it’s about self-care. Your runs can be your calm in the chaos, your energy boost between parties, and your steady anchor when everything else feels like it’s in motion. Keep showing up for yourself, even if it’s just for one mile.
Happy Holidays, and happy running from the Runcoach team!
At runcoach, we love celebrating the great race results that roll in after each weekend. Although sensible training and belief can ensure that many race days proceed well, occasionally an off day or an unexpected turn of events affects us all.
One of the best ways to recover from a tough race is to have a short memory. In every race, there are many things a runner can control: clothing choices, food choices, pacing choices, fueling choices, and more. Likewise, there are several factors that are beyond the control of the athlete: the weather that may prove those clothing choices to be wise, the digestive system that may repudiate those food choices, the topography or wind that may prove those pacing choices to be miscalculated and events like an unexpected bathroom need or unseasonably humid weather which may show the fueling choices to be inadequate. Because we really do not control quite as much on race day as we believe we do, it is unproductive to dwell on a disappointing result when it was significantly affected by one of these factors.
Certainly, we also know there are times when we weren’t quite as tough as we had envisioned, when the effort given seemed monumental at the time, but retrospect asks the question, “Was there more in the tank?” In these times just as well, we need to avoid miring ourselves in what could have been and focus on what we plan to do next time out.
Because running is a singular pursuit, requires such strong task commitment both over the long training cycle as well as during a race effort, and the sense of accomplishment is so great when done well, runners often have a hard time divorcing our overall confidence from one or two tough days out of many. But, we should. Difficult things by definition would be easy if everyone could do them, and running long distance is most definitely a difficult thing. Without minimizing the value of finishing a large goal or glamorizing the somewhat sanitized notion that the victory is only in attempting to begin, if you have trained well for a goal race, you have should have satisfaction for what you have learned about yourself along that journey. A race completed, but not as fast as expected, is a race where the spirit of perseverance yielded a finishing result, which on a better day would be the type of commitment that will indeed lead to a PR. If Murphy’s Law prevailed on a particular day, you have a great story and a lesson of resilience in the face of a gauntlet of unexpected difficulties.
Sometimes, the tough day has definite antecedents in choices we have made or training that trended less positively than we would have hoped leading in. This is where the running log enters into the conversation. When the dust is settled, an examination of any correctable factors is well in order, but always in the context of fact versus feelings. Beating oneself up over situations that can neither be redone nor controlled next time is not productive. Preparing to do battle with more training, a mellowed sense of humor, and a renewed sense of hope is crucial. Carrying the burdens of a previous tough race is a heavy load. If you are able to leave that load and focus on the opportunity ahead rather than the unrealized promise of a previous race, you have the opportunity for a much more positive experience. Running toward a goal is always more productive than running away from a fear. Daily, practice focusing on the run at hand, the potential of the present day, and the joy or challenge of the experience presently underway. Have a short memory, and in doing so, you’ll leave more room for new ones!
