The Easy Day

Maybe…
Maybe you’re new to running after 50.
Maybe you’re back after years away.
Maybe you’re like me—too stubborn not to run every day.
And maybe… you want to keep doing it for decades.
That’s where the easy day comes in.

WHAT’S AN EASY DAY?

It’s not about speed.
It’s about recovery.
It’s about keeping your engine running without wearing it out.
It can be:
  • Jogging slow enough to talk without gasping
  • Shorter miles
  • Lower heart rate
  • Or even walking instead of running

Why it matters more after 50

We don’t bounce back like we used to.
Injuries hang around.
Recovery takes longer.
Easy days:
  • Protect joints, tendons, muscles
  • Keep inflammation down
  • Build endurance without burnout
  • Make you want to come back tomorrow

USE THEM RIGHT

If you run 3–4 days a week, make at least two easy.
Don’t ask “How fast?”
Ask:
“How did I feel?”
“Did I enjoy it?”
“Can I do it again tomorrow?”
Easy days aren’t about slowing down.
They’re about staying in the game.

let’s run forever.

THE PERSONAL MILE

For years, I thought every run had to feel like a test.
Push the pace. Prove something.
Then the injuries came.
Not one big one—just little ones that kept stacking up.
A stress fracture. A sore knee. A run cut short because something “didn’t feel right.”
One day, I slowed down. On purpose.
It felt too easy. Almost wrong.
But I woke up the next day ready to run again. And the day after that.
That’s when I learned the truth:
The miles you run easy are the ones that let you keep running.

TOOLBOX

  • Keep it conversational: If you can’t talk in full sentences, you’re going too hard.
  • Watch the heart rate: Aim for 60–70% of your max on easy days.
  • Shorten the route: Distance is less important than feeling refreshed when you’re done.
  • Mix in walking: There’s no penalty for walking breaks—they still count.
  • Schedule them: Put easy days on the calendar like any other workout.