Runner's World reported on how to identify the best training plan for you featuring insight from Pamela Geisel, MS, MBA, CSCS, PCES, RRCA Run Coach, exercise physiologist and Director of Performance & Wellness Services at HSS.

Training often feels like a constant dance of decision-making: how to fuel, when to recover, and what paces to run. Trying to determine the types of workouts you need based on your current fitness level and actually knowing how to adjust your training accordingly is just another part of that dance, and easily adds to the overwhelm.

One of the biggest signs you need more easy miles in training is if you struggle with endurance, said Geisel. For example, if you struggle to complete your long runs—or finish them feeling good—then you likely need more easy miles to build stamina.

“If a runner needs more speed, intensity, or strength, it is best to start with small doses,” to complement the plan, not compete with it, said Geisel. This could look like adding strides after an easy run, short hill repeats, or tempo sessions, she added. “We want to be mindful that we aren’t creating fatigue that takes away from the quality of the rest of training,” she expained.

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