The Joy of Middle-Effort Runs

Alternating hard and easy days builds a better runner, but sometimes moderate efforts are in order. [View this email in your browser]( Finding Middle Ground Psychological studies show that people's happiness and productivity related to time pressure follow an inverted U-curve: The highest levels come with moderate pressure. Too much causes stress, too little results in boredom. In his book, A Geography of Time, psychologist Robert Levine calls this sweet spot "middle time" — a pace at which we are in control and in the present, neither wishing time away nor begging for more. "There is, of course, no single formula for middle time," writes Levine. "The difficult task — one of the fine arts of living, really — is to discover the optimal degree of pressure for each person and activity." Time pressure isn't the only place we see such an inverted U-curve. The[immune-boosting effects of exercise]( follow a similar shape: rising as the level of exercise increases from sedentary to moderate, and falling when the exercise becomes intense. Or, consider cushioning in running shoes — those that fall at either extreme of too firm or too squishy don't work. Somewhere in the middle we each find our "Goldilocks" level of cushioning and support that provides a [comfortable ride](. When it comes to training, however, we often tend to only have two modes: Hard and easy. For good reason, as this is how the body improves, by being stressed and recovering. And, top runners tend to have a [wider range of intensity]( in their training patterns than amateurs, which most of us would do well to adopt. But those top runners also do moderate runs, runs that serve to provide some, but not a lot of stress, which is useful in several training contexts, as [Matt Fitzgerald explains](. Moderate runs also are often the most pleasurable. As with other aspects of life, they fall in the sweet spot of the inverted U, fast enough that we feel competent and athletic, not so hard that they become difficult and painful. Today, when we're not peaking for anything, adding a few enjoyable, affirming, and effective moderate runs to our training mix every week seems particularly appropriate. What pace and distance works to create your optimal "middle-effort run" will be unique to you, and discovering it for each day is one of the fine arts and continual fascinations of running. Run Tall. — Jonathan Beverly, Editor [Learn more about RevenueStripe...]( [The Case for Moderately Challenging Runs]( Sometimes the best run is somewhere between hard and easy. Here are three uses for moderate runs, and three examples to try. Matt Fitzgerald [Workout of the Week: 4-3-2-1 Lap Step-Down]( Try this 10-lap descent into calibrated fitness. Kevin Beck [Why Runners Should Train In The Heat]( It's time to embrace summer heat as a training tool. Here's how. Allie Burdick [Learn more about RevenueStripe...]( [The Power of Sleep (And How to Improve Yours)]( Sleep is a powerful tool in improving your running and overall health. Molly Hanson [Ask Pete: Is Using Gravity to “Fall Forward” an Effective Running Strategy?]( Active Pass Member Exclusive A deconstruction of the myth of "falling forward," and the physics behind how to actually create a fast, efficient stride. Pete Magill [5 of the Best Trail Running Sunglasses]( These picks will be your go-tos for those sunny summer trails. Lisa Jhung [Learn more about RevenueStripe...]( [GET THE BOOK]( [Contact Us]( [Advertise]( [Privacy Policy]( Copyright © 2020 Pocket Outdoor Media, Inc. All rights reserved. This email was sent to {EMAIL} [why did I get this?]( [unsubscribe from this list]( [update subscription preferences]( Pocket Outdoor Media · 4745 Walnut St. · Unit A · Boulder, CO 80301-2587 · USA