Why Elite Runners Prioritize Easy Runs for Long-Term Performance

Discover why going easy on your body could be the key to running faster, longer, and injury-free.

Photo by leah hetteberg on Unsplash

“If the workout wasn’t exhausting, was it even worth it?”

That’s a question I’ve routinely fielded over the past decade, treating runners across a wide spectrum—from weekend warriors to serious competitors. It echoes a deeply ingrained yet problematic mindset: “no pain, no gain.”

This belief leads many to equate intensity with effectiveness and ease with wasted effort. But the truth is far more nuanced—and much more encouraging.

You don’t need to push your body to the edge during every session to improve. In fact, if every run is a grind, your progress may stall, and your risk of injury will skyrocket. The key to becoming a better runner isn’t always running harder—it’s running smarter.

Still skeptical? Let’s examine how elite and world-class athletes actually train.

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How the Best Distance Runners Train: The Role of Easy Runs