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:

• -Heart Rate: Stay in Zone 2, which is < 70% of your Max Heart Rate.
• -Rate of Perceived Effort: Aim for an RPE of 5-6 (out of 10).

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.

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?”

• Not five runs, maybe three.
• Not an hour, maybe 25 minutes.
• Not perfect eating, maybe one better choice per day.

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:

• When are you most likely to follow through?
• Mornings or evenings?
• Weekdays or weekends?
• Short sessions or long ones?

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.

• Run after you drop the kids off.
• Stretch right after you brush your teeth at night.
• Do strength work while dinner is in the oven.
• Walk during your lunch break.

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.

• The habit isn’t “never miss.”
• The habit is “always come back.”

Routines aren’t fragile. They bend, they pause, and then they restart.

Most 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:

• How many weeks in a row you showed up.
• How often you chose movement over skipping.
• How quickly you returned after a break.

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 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:

1. Adjust Your Expectations (Not Your Intentions)

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.

2. Schedule Runs Like Appointments

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.

3. Run for Mental Clarity, Not Just Fitness

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.

4. Sign Up for a Holiday Race or Virtual Challenge

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.

5. Make it Social

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.

6. Dress for Success (and the Weather)

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.

7. Be Flexible

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!

The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time