Some of us may be thinking, a guide on how to make running easier? Is that even possible?
As we train, we constantly improve, opening the door to push harder and harder during each workout. However, running shouldn’t be impossible every time you step onto the road or trail.
Some sessions in your training program, such as tempo runs and sprinting, may ask you to push yourself; however, a good portion of training, even for experienced runners, should be easy runs done at a comfortable, conversation pace.
When new runners start, each step may feel like an impossible feat as they try to get air into their lungs and breathe stride after stride.
Even more experienced runners can go through bouts where they just can’t catch a break and enjoy their favorite hobby without feeling like they are gasping for air or struggling with legs that feel as though they are tied to the ground.
In this guide I will give you my top ten expert coach tips on how to make running easier so you can get back to loving your training and feeling a sense of accomplishment after your workouts, not defeat.
How To Make Running Easier: The 10 Best Running Tips
#1: Warm Up Before Each Run
As a coach, I always stress the importance of a proper warm-up before a workout—it’s a game-changer.
Running on cold muscles is no way to start. You’ll feel heavy, stiff, and as though you’re already defeated before you’ve even started. Warming up properly will make running feel easier from the get-go.
Before each workout, warm up with 10-20 minutes of easy jogging, depending on your fitness level, and another five minutes of dynamic stretching.
Your jog should be at an easy, relaxed effort, just enough to get your blood flowing and your heart rate gently rising—no huffing and puffing here.
A solid warm-up preps your muscles, gets your heart rate up, and helps regulate your effort before the real work begins. If you’ve got a speed session on deck, this means you’ll be ready to hit your paces right from the start, rather than spending the first few reps struggling to find your rhythm.
And let’s not forget the mental side of it—warming up gives you a moment to focus, shake off distractions, and get in the zone for the workout ahead.
#2: Take Walk Breaks If You Need To
This tip is more geared toward beginner runners, as beginners often try to do too much too quickly and skip over crucial base training.
A beginner runner should start building an aerobic base and not worry about adding speedwork from the get-go. Therefore, most training should be done at an easy, conversation pace.
While running, if you feel like you are becoming out of breath, your heart rate is rising too quickly, and you are losing control, walk.
Walk until you can recuperate, bring your heart rate down, and get your breathing under control again.
Then, when you are back to feeling comfortable, begin to jog again. Remember, don’t take off too fast as you want to maintain your heart rate and your breathing under control.
Little by little, you’ll see that you’ll be able to run for longer and longer bouts as you improve. But be patient. This takes time.
You can follow our couch to 5K training plan for a gradual walk/run progression.
#3: Run In Comfortable Temperatures
Another great tip on how to make running easier is to look for comfortable temperatures and weather to run in.
The weather will vary greatly depending on the time of year and region in which you live, so run during the time of day when the conditions are most comfortable.
If you are in the hot summer months, try running early in the morning before the sun comes up to take advantage of the cooler weather.
If you have to run in the heat, cool down your body by bringing along a bottle of cold water and dousing the back of your neck and head every so often.
Keeping your body temperature down will also help control your heart rate,1Eijsvogels, T., Bongers, C., Veltmeijer, M., Moen, M., & Hopman, M. (2014). Cooling during Exercise in Temperate Conditions: Impact on Performance and Thermoregulation. International Journal of Sports Medicine, 35(10), 840–846. https://doi.org/10.1055/s-0034-1368723 breathing, and overall feeling of exhaustion.
An average range for optimal running conditions for world record holders and elite athletes is within the 50-60 degrees Fahrenheit.
During some seasons, this becomes an impossible ideal to find outdoors. With extremely oppressive heat and humidity or freezing cold temps with snow and ice, running indoors on a treadmill may help you feel more comfortable and help you have better runs.
#4: Choose Your Course Carefully
Choose a flat route where you won’t need to make many or any climbs at all.
Running uphill can instantly make you feel out of breath, so running on a flatter course can help ease your effort.
If you are trail running, choose terrain that isn’t very demanding. Running on technical trails with a lot of loose rocks, mud or sand, can make running feel much harder. To feel more comfortable and expel less energy, choose gravel roads.
#5: Get The Right Gear
During a run, there are certain things you will need depending on the distance, terrain, and total time of your workout.
If you have a long-distance run on the schedule, be sure you have a hydration belt, pack, or bottle to hold the amount of water and electrolytes you will need for the duration of your run.
Dehydration can make running difficult and even become dangerous if not controlled.
If you are a trail runner working uphills, think about investing in a pair of running poles.
Poles help ease the load of bringing yourself up those steep inclines. Just be sure to learn the correct technique so you aren’t working counterproductively and that they are making your climb more efficient.
And, of course, comfortable running shoes are a must!
#6: Respect Your Rest Days
Runners often struggle with this. We feel invincible and need to exercise every day without breaks, but that is not the case.
Rest days and recovery days are just as important as training and can make running feel easier. Running on rested, recovered legs will make your workout experience much more enjoyable than running on exhausted, fatigued legs.
That soreness can really slow you down and affect your posture, running form, economy, and overall performance.
Respect the rest days that your running coach has worked into your plan, and you will feel much better when it comes time to train. I suggest at least one full day of rest to my athletes.
Also, if you feel like you need a break from the pounding and impact of running, you can always switch out one of your easy run days for a cross-training day. Biking, elliptical, rowing and pool running are some great options.
#7: Stay Consistent
Be consistent with your training.
If you are irregular with your training, skip days or weeks, and try to jump back in, you will most certainly feel that running is impossible.
With dedication and regularity in your training, you will continue to improve and feel stronger every week and month.
To help maintain consistency, try forms of motivation such as scheduling a race, running with others, making an inspirational playlist, or keeping a running log or journal.
Get inspired by watching the New York or Boston Marathon and aspire to participate in these races one day.
And most importantly, follow a training plan.
#8: Strength Train
To feel strong and help reduce your risk of injury, hitting the gym twice a week is a must.
Training sessions can be short and to the point and must be focused on running-specific exercises. Some great compound exercises to include in your sessions are squats, lunges, deadlifts, calf raises, step-ups, planks, and pull-ups.
Focus on your lower body, but include some upper body work as well.
A strong, fit body prepared specifically for running will make running easier. Your joints will be protected, you won’t tire as quickly, and your muscles will thank you for the work you’ve put into them to be able to run faster and longer runs.
#9: Eat Well & Hydrate
Trying to work out in a caloric deficit will feel like an uphill battle in and of itself. If you are not running for weight loss, you need to ensure you eat enough to maintain your body weight.
Be sure to fuel appropriately in all aspects of your life and training.
For day-to-day, eat a nutritious, balanced diet taking in sufficient calories for your weight and workload. For workouts and training sessions, eat a pre-run snack at least one hour before and fuel afterward with a recovery drink, snack, or protein shake.
If you run long runs, you must fuel during your training with carbohydrate sources such as energy gels, bars, gummies, sports drinks, or even solid food. This will help you avoid hitting the wall or bonking during a training session.
Lastly, hydrate thoroughly throughout the day. Carrying a water bottle around with you at all times is a great way to ensure you are constantly consuming fluids.
#10: Run With Others
Another fantastic way how to make running easier is to run with others.
Join a local running club or find buddies to join you on your workouts and long runs. Chatting while running is a great way to ensure you stick to a conversation pace while working your cardiovascular base. It also makes the time fly by.
If you have to do a speed workout, having others push along makes the training session even better. You know everyone around you is also giving it their all, and it truly helps to have others push you along, and you can push others along as well.
All of these distractions are great ways how to make running easier.
So, if running has made you feel down in the dumps lately, like you’re giving it your all but getting nowhere, try my ten tips on how to make running easier to see if they help you ease the load.
As I mentioned, strength training is key whether your training to run your first mile run, or first half marathon. Read our complete guide to strength training for runners to get started today; no personal trainer is necessary!
