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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.
Then use a 2:2 ratio for breathing, meaning breathe in for two breaths and exhale for two.
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 cause you to get fatigued too soon.
Also, make sure your shoulders don't creep up to your ears and keep your back upright.
Having stronger abs can help lessen the strain on your upper body..
If you need to strengthen your abs, then something as simple as sitting on a balance chairs can do wonders.
Step 5:
Don’t forget your arms:
Your arms should be at a 90 degree angle and relaxed.
Also make sure your hands are loose with palms facing down, like you would if you're going to shake someone's hand.
By keeping the tension out of your upper body, you'll conserve energy and be able to run easier.
Step 6:
Start out small:
If you’re goal is to increase your distance or your pace, then set a goal.
Then make small incremental changes. Don't increase your mileage more that 10% per week.
Or you can try doing a run/walk approach if you want to increase your pace.
Run at a pace 30-60 seconds faster than normal until you get winded, then walk until you recover and can start running again.
As you progress, then you can shorten the amount of time you walk.
By doing this slowly, you'll reduce your risk for common running injuries.
Just another one of the ways to learn 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 going to be sore and tired.
So you have to be mentally stronger then your body feels.
Use positive mantras and tell yourself you feel great and you're light on your feet.
Another trick is to do some long division in your head.
This will definitely keep you distracted when you start to feel weary.
Running is a great sport with lots of physical and mental benefits that's definitely worth trying.
However, it can be difficult in the beginning.
So use these 7 ways on how to make running easier and to ensure you stay safe.
