When they first get started with running, many beginner runners have a hard time getting adjusted to their new form of exercise. Since new runners struggle for different reasons, there isn’t a “one-size-fits-all” answer to the question of “When does running get easier?”
However, a lot of new runners say that things feel a little easier and more comfortable once they were able to run continuously for 30 minutes. For most new runners, that milestone can take anywhere from two to eight weeks, depending on your starting point.
So, if running even for just five minutes at a time feels like a struggle for you, stick with it and try to be patient as you continue to build up your endurance and fitness. You’ll get there! In the meantime, here are six ways to help make running easier.
Run at a conversational pace.
As a beginner runner, you should do your runs at an easy, conversational pace, which means that you can talk comfortably (in full sentences) with someone as you’re running.
If you’re running by yourself, a good way to know you’re running at a conversational pace is if you’re able to comfortably sing a short song such as “Happy Birthday”. If you can’t do that and you feel yourself gasping for air, slow down or take a walk break.
Check your breathing.
Another way to make sure that you’re not running too fast is to make sure you’re not out of breath. If you feel yourself huffing and puffing during the run, slow down and make sure are breathing deeply — from your diaphragm, not your chest.
Don’t make big jumps in your mileage or running time.
Give your body time to adjust, both physically and mentally, to small increases in time or distance. Run every other day as you’re building up your endurance and don’t increase your overall weekly mileage by more than 10% from week to week.
Safely increasing your mileage will help you avoid injuries, prevent burnout, and give you some proper rest and recovery time.
Follow a schedule.
If you’re just running based on how you feel, you may not be challenging yourself as much as could. Following a beginner running schedule such as this 30-Day Beginner Running Schedule will help you safely build up your endurance, while also giving you a confidence boost as you progress through the workouts.
Although the first week or two might feel challenging, if you stick with the schedule, you’ll find yourself feeling stronger and more at ease with each run.
Beat boredom.
Some beginner runners are fit enough to run a certain distance, but they have a hard time pushing past boredom or other mental challenges during their runs. In many cases, it’s simply “mind over matter.”
Try to distract yourself by playing mind games, choosing new running routes, or running with a group. Treadmill running is perfect for listening to music or audiobooks, or catching up on your favorite shows.
Get over the mental hurdles.
As you’re building up your endurance, your mind may be an obstacle to your progress. You might have a difficult time convincing yourself that you can push your body a bit harder and farther. Something as simple as repeating a positive phrase such as, “You got this!” can help you overcome any negative thoughts or doubts you may have during a run.
Try some of these other mental tricks to help you keep pushing through. You can also try these tips to boost your mood during your runs. Enjoying yourself during your runs will make them feel easier and keep you looking forward to your next one.
When Will I Feel a Runner’s High?
Although some runners have yet to experience it, some research does show that the runner’s high, or that euphoric, calm state reached at the end of a run, does exist. Researchers in Germany used brain imaging to actually track the increased release of endorphins — those feel-good hormones — in runners’ brains during a two-hour running session.
But there isn’t necessarily a magic distance or length of time you need to be running to get a runner’s high. The answer is similar to the question of, When does running get easier?, in that it’s different for every runner.
Some runners may feel a runner’s high after their first 30-minute continuous run, while others may not have ever felt it during years of running. And, once you experience it, that doesn’t mean you’ll feel that way after every run — you could go a long time before it happens again.
So, is there a way to “force” a runner’s high? If you always run the same distance and pace, you may to switch things up and bump up your effort a little to start releasing those feel-good endorphins.
Try mixing it up by doing an interval run or increasing your distance to see if that makes a difference. Sign up for a local road race if you’ve never done one before. Sometimes it takes the thrill of crossing the finish line for runners to really experience that sense of euphoria.
And, remember that even if you don’t feel a runner’s high, you’re still getting plenty of benefits -– from stress relief to better self-esteem to improved cardiovascular health.
Why Is Running So Hard Some Days?
Even once you build up your running endurance and can comfortably run a few miles at a time, you’ll still have days when running feels hard. There could be a number of explanations for why running feels difficult, including bad weather conditions, poor nutrition, dehydration, or lack of sleep.
One of the most likely reasons that a run feels hard is that your body hasn’t fully recovered from your last workout. If you ran long or hard the day before, you may need a rest day before your body is ready to run again. It’s completely normal to feel tired after a run, especially a long one, and it may take your body 48 hours to recover from all the pounding and stress of running.
Also see: Exercises to Make Running Easier
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, youth fitness specialist, and a weight management specialist by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
