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“Are there ways on how to make running easier?”
This is the question you’re probably asking yourself as a beginner level runner.
The short answer is yes.
But there’s only one small caveat: you have to be consistent with your running in order for it to get easier. Most all runners find it difficult in the beginning.
I can’t think of a runner off the top of my head that didn’t start off with their share of struggles.
Just remember that it takes time for your body to build up the endurance needed to handle the cardiovascular demands of running.
But with time and consistency, you will get stronger.
Before you know it, you’ll be able to run 3 or four miles without dreading it.
This will give you confidence because you’ll be able to see and feel your progress.
Follow these steps on how to make running easier to ensure that you get the best running experience possible, even if you are a flat-out absolute beginner:
Step 1:
Slow and steady is the pace:
When you first start running, don’t run too fast or you’ll be quickly out of breathe and feel exhausted.
Your pace throughout the entire run should be slow and steady.
This means you should be able to hold a conversation if you had to.
Step 2:
Breathe Easy: Your breathing and your pace go hand in hand.
If you’re running at a pace that makes you out of breathe, then you need to slow down. Continue to do this until you can breathe easily.
It’s important that you are breathing deep from your diaphragm (belly breathing) instead of shallow from your chest.
Step 3:
Start Easy: If you think it’s best to run a mile course in a hilly area of your neighborhood, you’d be making an unwise decision.
That’s why when you start, find a place with a flat surface like a running track or bike paths.
Even if you have to drive clear across town, you’d be better off instead of tackling the challenging terrain.
Step 4:
Maintain good posture: Your running form is something to keep in mind as you’re starting out.
You don’t want to “slouch and run”.
Slouching or leaning forward can hinder your breathing as you run, and in turn will leave you out of breath. Be sure to keep your shoulders back and practice good posture. Having stronger abs can help keep your shoulder back. If you need to strengthen your abs a bit then something as simple as sitting on one of balance chairs can do wonders.
Step 5:
Don’t forget your arms: You should incorporate arm movements as you run. You do this by relaxing them at a 90 degree angle. Rotate your arms at your shoulders. Pull one arm back, the other forward and alternate repeatedly. Your arms will help your legs lighten the workload and keep you going.
Step 6:
Start out small:
If you’re goal is to cover as much ground as possible or increase your overall run time, set a goal.
Then break it down into smaller goals so you can work towards it in small bites (or smaller intervals). This will prevent you from having running related injuries. So if you want to start out at 30 minutes, you can walk for a 7 minute interval, run for 3 minutes, do another 7 minute walk, etc. (until you reach the 30 minute mark, which should end with your third and final 3 minute run). As you go farther along, you can shorten the walk intervals and lengthen the runs. In this way, you are almost complete in learning the ways on how to make running easier.
Steps 7:
The “Mind” Game: The old adage of “90% mental and 10% physical” is no lie. Most beginner level runners are physically able to withstand running short or medium distances. Yet, when it comes to the mental aspect of running, their confidence and mental toughness falls short. Your physical and mental capabilities must work together in order for you to enjoy and incorporate running into your everyday life.
Bear in mind that in the beginning, you might get a little sore. This is common as it is your body’s way of telling you that it is getting accustomed to the physical changes you’re putting it through by ways on how to make running easier. If you continue to experience pain that is more severe, you may want to notify your physician as it may be a sign of an aggravating injury.
