Running can be one of the most rewarding forms of exercise, but it doesn’t always feel easy. Whether you’re a beginner struggling to get through your first mile or a seasoned runner hitting a plateau, there are simple strategies you can use to make each run feel smoother and more enjoyable. Here are 10 expert-backed tips on how to make running feel easier and more sustainable.
1. Warm Up Properly
Jumping into a run without warming up is like trying to drive a car on a cold engine. A 5-10 minute brisk walk or some dynamic stretches (like leg swings and high knees) can prepare your muscles and prevent early fatigue.
2. Start Slow and Build Gradually
One of the biggest mistakes runners make is starting out too fast. Ease into your run with a slower pace and let your body warm up. Trying to run at your top speed from the beginning can quickly lead to issues such as side stitches and muscle fatigue.
Use the “talk test”: if you can hold a conversation, your pace is likely appropriate.
3. Focus on Your Breathing
Controlled breathing helps reduce fatigue. Try inhaling for three steps and exhaling for two (or whatever rhythm feels natural). Nose and mouth breathing combined can deliver more oxygen efficiently.
Practicing deep belly breathing when you’re not running can also train your body to breathe better during runs.
4. Use Good Running Form
For good running form, keep your shoulders relaxed, arms at a 90-degree angle, and avoid overstriding. You’ll run more efficiently and avoid improper form mistakes.
Your foot should land under your body—not far out in front of you. Imagine a string pulling you up from the top of your head to maintain a tall, light posture.
5. Incorporate Walk Breaks
Using the run/walk method isn’t just for beginners. Scheduled walk breaks can actually help you run longer distances and reduce overall fatigue. Try running for 5 minutes and walking for 1 minute, then gradually increase the run intervals over time.
6. Stay Hydrated and Fuel Properly
Dehydration and low energy levels can make any run feel like a struggle. Drink water regularly, and for runs over an hour, consider a small snack beforehand or bring an energy gel. Avoid heavy meals within 1-2 hours of running.
7. Listen to Music, Podcasts, or Audiobooks
Distraction can make the time pass faster. Uplifting music, engaging podcasts, or riveting audiobooks can help you zone out of discomfort and stay mentally engaged.
Just be sure to keep the volume low enough to stay aware of your surroundings, especially if you’re running outside.
8. Vary Your Routes and Workouts
Monotony can kill motivation. Switch up your running routes or try trail running to your routine. Alternate between short runs, long slow runs, hill repeats, and interval training.
Variety challenges different muscles and keeps things mentally fresh. It also reduces boredom and builds strength and endurance more effectively.
9. Wear the Right Shoes
Wearing the right running shoes that match your gait and provide proper support can drastically reduce discomfort. Visit a specialty running store for a gait analysis if you’re unsure about what type of shoe is best for you.
10. Set Small, Achievable Goals
Don’t obsess over distance or pace. Instead, focus on milestones that feel attainable—running to the next lamppost, or for just 10 more minutes. Achieving mini-goals builds confidence and keeps you motivated.
11. Be Patient With Yourself
Improvement takes time. Not every run will feel great, and that’s okay. Celebrate the fact that you showed up and laced up.
12. Be Consistent
Consistency is the key to making running feel easier over time. Running gets easier the more you do it.
The first few weeks may be tough, but your body adapts quickly. Stick with it, and over time, your stamina, strength, and confidence will grow.
More Advice on How to Make Running Easier
- How to Breathe When Running
- Exercises to Make Running Easier
- How to Feel Confident When Running Hills
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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