Stop running junk miles

One of the biggest mistakes made by both new and seasoned runners is running what we call "Junk Miles". They're called this because the intended training benefits when running at this intensity are dramatically reduced, especially if repeated on a regular basis.

So let's dig in this week, and make sure you're workouts are not getting kicked to the curb.

Here we go.......
When we refer to junk miles, we're talking about easy paced runs that are being completed at a faster pace than what they should be. In doing this you are putting your training at risk and potentially getting yourself to the starting line in less than prime condition. So it would help to start with understanding the purpose of an "Easy Run", and why you need to have a bunch of miles under your belt at this intensity.

The purpose of an easy run is to build your Aerobic System, which is the primary energy system you will rely on when doing anything more than a sprint. The Aerobic System is what provides energy to the muscles to enable physical output over extended periods of time. When running in an aerobic zone, oxygen is delivered to the muscles and utilizes stored glycogen to generate energy. By staying in your aerobic zone, there is sufficient oxygen present to run for long periods of time.

It's by spending extended periods of time running at this intensity that you improve your body's ability to transport oxygen to the working muscles, which ultimately enables you to run longer and faster. Anytime we stress a system of the body we cause adaptation to occur, and it's these adaptations that transfer into improved running performance.

So how fast should your easy runs be? Generally, the intensity of an easy run would be somewhere in the range of 60 - 75% effort. Running at a "conversational pace" is a good gauge as well. If you can hold a brief conversation with a running partner, you're probably in the right zone. To really dial this in, work with a running coach who can map out your specific paces or heart rate to be even more precise.

When running easy, here is what is happening over time in your Aerobic system:

- You develop more capillaries in the muscle fibers, which increases the speed at which you can transfer oxygen to the muscles

- You develop more mitochondria in the muscle cells. Their role is to aid in energy production, so with more mitochondria present, more energy is produced and you can then run faster.


So why does this matter?......Because your Aerobic system contributes the majority of the energy needed in distance running, so making it as efficient as possible is a huge priority. For example in a marathon, over 90% of the energy produced to complete the distance is generated from your aerobic system. Even in a 5K run, approximately 85% of the energy burned is aerobic.

The problem that occurs in training for many runners is not fully developing this system. Spending the majority of your training in this zone is the only way to build this key aerobic fitness base. The trap for many people is that they push too hard on easy runs and start to cross over into no man's land, or as I like to call it "Junk Miles". They flip between aerobic and anaerobic systems (where no oxygen is present) and don't really get much benefit on either side. These "in between" miles can often take up a good chunk of a runners weekly mileage and that's where the problem lies.

Getting faster definitely needs intentional speed work and interval training where your threshold and anaerobic system is trained, but going slower in easy runs and staying "aerobic" is perhaps even more critical if you want to start improving your race times.

So the lesson here........SLOW DOWN TO SPEED UP. At least when it comes to easy miles. Get the right training plan and know the paces and intensity that you need to train at to get the maximum benefit from each and every run. Yes, you have to work hard, but as the saying goes, some times you don't need to train harder, you need to train smarter.

Need some help or have a question? Comment below.....we love helping runners go to the next level!

[jeristowell]

I trained with just 3 days a week and ran my fastest marathon. Tempo run, speed work and long run. Then cross train with low weights and spinning. I use to run 70 miles a week no more of that. My body being over 50 years was getting beat up.

[ba]

Probably the best explanation of junk miles on YouTube. Thank you.

[guysmith]

Wow, this video feels like it was made for me! It breaks my heart. I love running fast every time. I'll take your advice, but it won't be easy.

[osiriswills]

What you are saying actually makes sense. I stop running for a while and gained alot of weight. I just finished 4 miles at a comfortable pace 43 min. If I had tryed to do lets say 35 min my run wouldn't have been as effective. I will gradually reach this pace eventually but I do understand that its a process and that it does take time

[jameshaney]

The late George Sheehan once said, " I never ran a mile I never did like. My miles have either been at an easy slow relaxing pace for the body and the last half hour of running for my mind". Basically speaking, George Sheehan is telling us that the concept of junk miles doesn't exist, it is a myth, and that every mile run serves a purpose for either body and soul.

[boratalksakabrandon_bora]

Thanks so much! definitely going to adjust my runs to build my aerobic base, based on this video

[mattoniy]

I've finally stopped doing this by running for time not distance, so for example I go for 40 min run, psychologically it seems to work rather than rushing through to hit the distance.

[kimrichmond]

If I'm out on an easy long run, I just keep reminding myself that it's not about speed, it's about time on my feet. That helps me to focus on keeping the pace easy, even if I feel I could crank it up a bit because I'm feeling good.

[snakey]

Great video!
Not what I thought you were going to say, and I was prepared to argue lol

[simonwatson]

That's me all over: running to hard and not making any progress. Thanks. I can see a way out of this hole now.

[Gwing]

I’m a 4:08 miler / 14:20’s 5k guy and I got there by taking my easy runs easy (7:40-8:20 pace). I used to run 6:40’s in high school and I thought I knew it all. Enjoying the sport so much more too that 4-5 days a week are just easy aerobic miles for 75-120 minutes that I’m not suffering for anymore lol

[matthewsullivan]

Straight to the point and well presented.... top notch info!!!

[thegreatrudra]

Keep your Video as simple as this one. Straight to the point. No bullshit intro bla bla bla.

[michaeltranchina]

Excellent explanation...But struggling with how practical this is...My max HR is around 180 (56 years old)...So my aerobic range at 70-80% is between 124-144. Although I am in excellent shape, I have a difficult time running at that low HR range...Particularly if I am trying to maintain a cadence of around 180.

I guess I really just need to slow down and work up the mileage to build my aerobic base...

Thanks for the tip!

[AdamPreset]

Good advice. I’m running to support my weight loss and fitness goals. I find that if my plan is to keep the pace at an aerobic level, but I feel good, and then push too hard, it taxes me or tweaks something and then I need to take the next day off to recover. If I stick to my plan, I can run every day, without getting hurt, and improve my conditioning gradually and consistently.

[jimmason]

I spent an entire fall and winter training at a fast aerobic pace (i.e. just slower than marathon pace) on all my easy days and by the time spring came around my track mile and 1500m race times had slowed down by a whopping 33 seconds! And I was dying in the middle of a 5km! So I ditched that coach and went back to running my long runs easy and my easy days easier and my track work a little less volume and my tempo runs a little slower and 6 months later I had improved to where I was at the beginning.
Yeah, those med-hard days can be fun but you can't do them all the time. But there's nothing better than finding yourself wanting to really rip your easy days cause you're feeling fit and strong and frisky...I say go for it but bear in mind you need to adapt that week's training to fit those efforts

[lucu]

Many thanks for this ! Very similar to what i have seen a world renowned mma coach, firas zahabi, state whereby he relies on flow technique, working out at 60-70% training, not going all out each and every session so as not to make the adrenal too fatigued and so achieve recovery quicker and easier

[layndretti]

Thank you. I'm running first marathon this year and always feel I have to push it hard like marathon time. Slow my roll!

[curtbentley]

OK, so, a couple comments. What you say in this video -- easy days easy, hard days hard -- has been the gospel I've lived by over the last couple years with good results.

However, I've started to look at really working building a solid aerobic base with significantly higher mileage this winter, and I started really looking in depth at Lydiard training for the first time. He advocates a long base-building program of only aerobic work...but NOT made up primarily of slow easy running. That surprised me. I expected that I would be mainly running easy and doing some strides to keep turnover up.  

But Lydiard promoted lots of strong aerobic running at different effort levels, including a significant amount of time spent running at sub-threshold, which probably is close to marathon pace. It's hard to know exactly what the effort level should be. Lydiard was notoriously vague about a lot of things, using gauges like 3/4, 7/8, or just "my runners run as fast as they can every day, without getting out of breath." You can probably take that to mean everything from 5K pace to easy day pace, hah. But what is obvious is that these guys are not just jogging along, even on the easy days. So, I've put away the watch and concentrated on doing "strong aerobic running, " only backing down to easy pace when I feel overtired. And, honestly, I feel like, in following this program, I'm spending a fair amount of time in what I would have called previously the "junk mile" zone. Not speed workout pace, and not easy pace.

My thought is that, when I get through this base period (the "training to train, " as Lydiard referred to it), I'll jump into a more tradition workout/easy day cycle and revert to what you've outlined here.

Any thoughts?

[hadd]

Quoting: "They flip between aerobic and anaerobic systems (where no oxygen is present) and don't really get much benefit on either side." There is always oxygen present or cells would die. One is never, at any point, without sufficient oxygen. The problem is that the body cannot get rid of carbon dioxide fast enough, so there is "perceived" breathlessness, where it is actually the body trying to dispel the carbon dioxide waste product.