Starting your running journey can feel like an uphill battle. Almost every beginner faces that nagging question: “When will running feel less like a struggle?”
he truth is, there’s no single answer, but many find that once they can sustain a continuous 30-minute run, things start to feel a bit more manageable.
Hitting that 30-minute mark could take anywhere from a couple of weeks to a couple of months, depending on your fitness background.
So, if even five minutes on your feet feels tough right now, take heart, it gets better!
In the meantime, here are 6 tips to make the journey to ease a little smoother.
A great way to pace yourself as a beginner is to run at what we call a “conversational pace”—a speed where you can comfortably chat with a friend in full sentences.
Running solo? Try singing a short song (yes, really!), like “Happy Birthday.”
If you’re gasping for breath, that’s your cue to slow it down or take a walk break.
Breathing can make or break your run. If you’re puffing through your chest, you might be working harder than necessary.
Try to breathe from your diaphragm those deep belly breaths can help keep you calm and in control.
It’s tempting to jump up in distance or time when you feel a burst of motivation, but give your body time to adapt.
Keep your increases gradual, not more than 10% per week. And take recovery days between runs to keep from burning out or risking injury.
If you’re running on a whim, you might not be pushing yourself enough, or you might be overdoing it.
Following a structured plan, like a 30-day beginner schedule or an 8-week walk to run plan, can provide balance, build your confidence, and safely increase your endurance.
Physical fitness aside, running often has a mental component that’s just as challenging.
Many runners hit a wall of boredom or negative self-talk.
Change it up by exploring new routes, listening to upbeat playlists, or joining a running group. Throw on a podcast, your favorite show, or some audiobooks to keep you entertained.
Sometimes, your mind can be your toughest opponent.
Try positive mantras like “I can do this!” to push through moments of doubt.
Taking your mental game seriously can turn a challenging run into one where you push through stronger than ever.
Some runners describe an almost euphoric “runner’s high”—that light, joyful feeling during or after a run.
Not everyone experiences it, and there’s no set formula to trigger it. Some hit it after a 30-minute jog, while others may chase it for years.
Trying new things, like interval training or a local race, might help you feel those endorphins a bit more.
And remember, even if you don’t hit that elusive high, running offers tons of benefits, from stress relief to cardiovascular strength.
Even experienced runners face days when running feels like trudging through mud.
Fatigue, hydration, nutrition, weather, or just a lack of good sleep can all impact your run.
Often, though, it boils down to not being fully recovered from a previous workout.
Remember, it can take up to 48 hours to fully bounce back from a tough run, so if you’re feeling wiped, a rest day could be just what you need.
Remember, running is a journey.
Each run you take, whether it’s easy or challenging, adds to your progress and teaches you more about yourself. Stick with it, trust the process, and you’ll see yourself go from struggling to soaring.
And remember: even if some days are tough, the long-term benefits make it all worth it.
Keep those laces tight and your spirits high, you're unstoppable!
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