If you imagine an elite runner training session in Iten or Eldoret, Kenya, you probably envision a group of runners tearing through red gravel roads at a pace most of us can't even sprint to. And yes, that happens. But there's another side to the coin, one that amateurs often forget: the true "easy" runs.
In Kenya, the term "easy run" is treated with almost religious seriousness. It has a completely different meaning than what we know from our European or American routes.
A beginning that resembles a walk
Most Kenyan champions' morning workouts begin with something that can barely be called a run. It's practically a shuffle. The pace can be 6:00, 7:00, or even 8:00 min/km. For someone who can run a sub-2:10 marathon, that's practically a stroll.
Why do they do this? Because their bodies need time to wake up. Kenyans listen to their bodies' signals, not just the clock. If muscles are stiff from yesterday's stress, the start of training must be extremely slow.
The ego stays at home
The biggest mistake amateur runners make is trying to "win" every workout. We look at Strava, afraid that a slow pace will look bad in front of our friends, and as a result, our recovery runs are too fast for the body to truly rest and too slow for fitness.
Kenyans don't have this problem. Their confidence doesn't come from the pace recorded on their watch on Monday morning, but from their performance at the finish line. True discipline isn't just about the ability to run fast—it's about having the courage to run slowly enough when your body needs it.
Why is it worth running "Kenyan Easy"?
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True recovery : You allow your muscles and nervous system to rest, which is essential to perform your next hard workout at 100%.
-
Building an aerobic base : A very low heart rate teaches the body to efficiently use fats for fuel.
-
Injury prevention : Less mechanical stress means less chance of overuse injuries.
How to implement it in your own home?
Next time you go for a run, try to forget about your pace. Start as slowly as you can. Don't worry if you feel like you're almost standing still at first. Listen to your breathing and enjoy your surroundings.
At Santa Madre, we believe that being an athlete is about awareness. Knowing when to step on the gas and when to indulge in a coffee and a jog is what separates a professional from someone simply chasing numbers.
Remember: to run fast, you must learn to run slow.
Santa Madre Team
IN KENYA "EASY" MEANS SOMETHING DIFFERENT
If you imagine an elite runner training session in Iten or Eldoret, Kenya, you probably envision a group of runners tearing through red gravel roads at a pace most of us can't even sprint to. And yes, that happens. But there's another side to the coin, one that amateurs often forget: the true "easy" runs.
In Kenya, the term "easy run" is treated with almost religious seriousness. It has a completely different meaning than what we know from our European or American routes.
A beginning that resembles a walk
Most Kenyan champions' morning workouts begin with something that can barely be called a run. It's practically a shuffle. The pace can be 6:00, 7:00, or even 8:00 min/km. For someone who can run a sub-2:10 marathon, that's practically a stroll.
Why do they do this? Because their bodies need time to wake up. Kenyans listen to their bodies' signals, not just the clock. If muscles are stiff from yesterday's stress, the start of training must be extremely slow.
The ego stays at home
The biggest mistake amateur runners make is trying to "win" every workout. We look at Strava, afraid that a slow pace will look bad in front of our friends, and as a result, our recovery runs are too fast for the body to truly rest and too slow for fitness.
Kenyans don't have this problem. Their confidence doesn't come from the pace recorded on their watch on Monday morning, but from their performance at the finish line. True discipline isn't just about the ability to run fast—it's about having the courage to run slowly enough when your body needs it.
Why is it worth running "Kenyan Easy"?
True recovery : You allow your muscles and nervous system to rest, which is essential to perform your next hard workout at 100%.
Building an aerobic base : A very low heart rate teaches the body to efficiently use fats for fuel.
Injury prevention : Less mechanical stress means less chance of overuse injuries.
How to implement it in your own home?
Next time you go for a run, try to forget about your pace. Start as slowly as you can. Don't worry if you feel like you're almost standing still at first. Listen to your breathing and enjoy your surroundings.
At Santa Madre, we believe that being an athlete is about awareness. Knowing when to step on the gas and when to indulge in a coffee and a jog is what separates a professional from someone simply chasing numbers.
Remember: to run fast, you must learn to run slow.
Santa Madre Team