Easy run or Base Run

What is an easy run? As the word itself says it is easy. But are they really easy? Can we skip them if it does not put much stress on our bodies? What is its significance? What are the precautions we should take during an easy run? Let’s dig some more at the depth of this content and find out.

Before moving further, please give a view to this post regarding different types of running, so that you can have a better understanding of this particular type.

What is Base Run?


Base runs or easy runs simply refer to low-intensity running for a short duration. So an easy run consists of running not only with low effort but also for a short or moderate duration. These runs should be done at an average natural pace and are not ought to be made very challenging. Running a 4k running with a pace of 6 to 7 minutes per kilometer is a good example of a base run. Sometimes recovery runs are also considered easy runs.

When Should We Perform a Base Run?

The base run should be performed once or twice a week on the day before a session of the long run to build endurance. However, the beginners of long-distance running are advised to perform more easy runs to develop endurance at a steady heart rate. Running a 4k run with a pace of 6 to 7 minutes per kilometer is a good example of a base run.

Importance or Significance of Easy Run?

As from the very childhood, we have heard it from our parents that if we don’t make our base strong in the study then we cannot do well in further higher studies. Similarly, in running too, if we focus on our base runs then it will enhance our further high-level runs as well as our performances in competitions. So if you want to be successful in running then, you ought not to skip the base runs.

Base runs increase the ability of your body for better adaptations to the tough conditions you are going to face while performing your higher runs. It also improves the capillary actions to increase the better oxygen transport to blood. So it makes the running more economic. One more great advantage of these is that you can improve your performance without any great risk of injuries. It continuously keeps on improving your cardiovascular system and also plays a great role in the optimization of aerobic metabolism.

Precautions During a Base Run

There are not any risks of injuries in easy runs. However, for better results from the base runs, there are certain principles and precautions you should take. Some of those are listed below-

  • Always introduce varieties in base runs. If you do not apply variety to your training, your body will adapt to your current training and it will not feel much stressed and hence won’t give you enough results. So always introduce some new to your body for better results.
  • Always do base runs before a long run or speed intervals.
  • As this is an easy run, so do not hesitate to keep it nice, easy, and slow. You might be slow in practice but you can be much faster in the race and it’s all that matters.
  • To understand better about running, you need to understand each and every type of running and do a comparison. So always try to understand the science behind each and every different type of running.

So keep going, keep growing and never quit because quitters never run and runners never quit.

Thanks a lot for reading our posts. Also, give a view to this training video of mine, and hope you will be back soon for reading our next post.

Add a Comment

Your email address will not be published. Required fields are marked *