Hello runner! How many times have you told yourself, “Today I’ll do an easy run”? And how many times, at the end of that run, have you felt more fatigued than expected, with a heaviness in your legs that just won’t go away? Probably more often than you’d like to admit. The truth is that in running, “easy” is a much more subjective—and often misleading—concept. Let’s dig deeper into the idea of aerobic running, focusing in particular on the anaerobic threshold (LT1), to understand how to find a truly regenerative running pace and optimize your training.
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What We Need to Change: The Distorted Perception of Easy Pace
Running culture and fitness culture in general has often led us to interpret fatigue as a sign of progress. The more tired you feel, the more you think you’re working hard. But in the context of aerobic running, this can be a mistake. Many of us, even experienced runners, confuse a steady but manageable pace with what should actually be a true recovery run. Excessive intensity in these “easy” runs prevents the body from rebuilding its energy reserves, repairing micro-damage in the muscles, and adapting to previous training stress. The result? You end up undermining your own performance, increasing the risk of injury and extending recovery times.
LT1: Your Internal Compass for the Perfect Pace
The anaerobic threshold specifically the first threshold (LT1) represents a crucial point in running physiology. Imagine your body as a machine. At slower running paces, your metabolism is mainly aerobic, meaning you use oxygen to produce energy. As intensity increases, the body begins to rely more on anaerobic processes, which are less efficient and produce metabolic by-products. LT1 is the point at which these anaerobic processes begin to become significant.
Here’s the key point: the position of LT1 relative to your maximum heart rate (HRmax) varies greatly from person to person and also depends on training level. For a recreational athlete, it may fall between 45% and 60% of HRmax, while for a more experienced runner it can reach as high as 70%. This means your “easy pace” might actually be too fast.
How to Identify Your Anaerobic Threshold and Recalibrate Your Pace
The good news is that you can estimate your anaerobic threshold in several ways:
Field tests:
A simple test is to run for an extended period (about 20–30 minutes) at a steady and manageable pace. Pay attention to your breathing: when it begins to feel deeper and more labored, and when you start to perceive a slight buildup of lactate in your muscles, you are probably approaching LT1.
Heart rate monitoring:
Using a heart rate monitor, you can track your heart rate during runs. LT1 generally corresponds to the heart rate below which you can maintain a steady pace for a long period. Start experimenting with slower paces and observe how your heart rate responds.
Laboratory testing:
For a more precise evaluation, you can undergo a laboratory test that measures blood lactate levels during exercise.
Once you identify your threshold, begin scheduling your “easy” runs at a slower pace that stays below this threshold. Don’t be afraid to slow down. At first it might feel strange, but your body will thank you.
The Unexpected Benefits of Optimized Aerobic Running
Slowing down your “easy” runs brings several unexpected benefits:
- Better recovery: Your body has more energy available to repair muscle micro-damage and rebuild energy stores.
- Reduced injury risk: More balanced training lowers stress on joints and muscles.
- Increased endurance: An optimized aerobic pace improves your body’s ability to use oxygen efficiently.
- Greater overall well-being: Feeling less fatigued and more energetic improves overall quality of life.
- Improved performance: It may sound paradoxical, but slowing down your easy runs can help you run faster in the long term.
Remember, runner: listening to your body is the key to effective and sustainable training over time. Don’t be fooled by appearances, and don’t be afraid to experiment. Rediscovering your true easy pace is a journey of self-discovery and of unlocking your full potential.
Happy running!