How To Make Running Feel Easier

I love to run.
I hate to run.
I want to love to run.
I hate to run.
It hurts to run.
I love to run.
I hate to run.

SOUND FAMILIAR?

Running is hard. Running seems so simple. And people paint running out to be the least expensive, simplest form of exercise. And if you’re seeing the same ads we are, you’re almost gaslit into thinking running is always smiles, giggles and strong, effortless strides. (Sort of like those tampon commercials. Why is everyone so happy in tampon commercials?) Running is HARD. Running is CHALLENGING. Running is HUMBLING. And running is anything but easy.

Running never gets easier. But your relationship with the struggle and challenge shifts as you build strength. So though it’s always hard, the stronger you get, the easier it is to make the decision not to suffer.

But there are ways you can make running feel easier. With the right approach, mindset, and strategies, you can transform your running experience from riding to suffering to ease. Here are some practical tips and psychological strategies to help make running feel easier.

1. Start Slow and Build Gradually

A common mistake runners make after getting started or returning from a break is doing too much, and too soon. Focus on building a strong aerobic foundation by gradually increasing your mileage and intensity. (Looking for a base building plan? CLICK HERE for more info on our base building running plans.) Here's how:

• Start Where You Are: Running is all about delayed gratification, patience, and mental fortitude. When you bite off more than you can chew, not only do you put yourself at risk of injury, but you don’t have the physiological benefits that enable you to run. By starting from where you are, you allow yourself to gradually get used to being alone with your thoughts while giving your body the ability to adapt to your training.

• Listen to Your Body: Pay attention to any signs of fatigue or discomfort and adjust your pace or distance accordingly. Rest days are just as important as running days for allowing your body to recover and adapt. Feeling like you’re gasping for breath? Let your heart rate come down by taking a walking break. RUNNERS WALK, especially in the early days of building your aerobic capacity. The best thing you can do is to start listening to what your body is telling you.

• Celebrate Progress: Celebrate small victories along the way, whether it's running your first mile or completing your longest run to date. Recognize and appreciate the progress you're making, no matter how small it may seem. And remember, progress isn’t always outcome based. Progress can be trusting yourself on a really challenging run or trusting that you can run strong even if you feel like crap.

2. Focus on Proper Form and Technique

Efficient running form can make a world of difference in how enjoyable your runs feel. Here are some tips to improve your running technique:

• Maintain Good Posture: When we get tired, form tends to deteriorate so build a habit of doing a form check whenever you feel tired. Focus on keeping your head up with your gaze forward, shoulders relaxed, shake out your hands, take quick, strong steps, and smile.

• Land Lightly: Do you heel strike? Or overstride? Try to focus on taking short, strong steps. One of my favorite ways to cue into strong running form is called the “stroller push”. Focus on leaning forward from your ankles, pushing up and forward, driving your knee through, landing softly and quietly with each step.

• Activate Your Glutes: Activate your glutes BEFORE you run so that you’re recruiting your largest muscle group on the run to prevent overuse injuries.

3. Cultivate a Positive Mindset

Your mindset plays a significant role in how easy or challenging running feels. Cultivating a neutral mindset can help you overcome obstacles, stay motivated, and enjoy the process. Here's a few tips:

• Practice Self-Compassion: Be kind to yourself, especially on challenging days or when you experience setbacks. Define what success and failure look like on any given day and try to focus on what’s inside of your control: Your attitude and effort level. Every day is a new opportunity to learn. Try to focus on what you've learned and how you can grow from the experience.

• Set Realistic Expectations: If you find yourself comparing yourself to others, a past version of yourself, or setting unrealistic goals and expectations, try to ask yourself what feelings and experiences you’re pining for. Then, ask yourself what you can do to work towards them (and more importantly, if that goal is realistic for you). Try to focus on the process and growing from where you are now.

• Visualize Success: Spend a few minutes before each run visualizing yourself running strong, confident, and relaxed. See yourself in moments of hardship reaching for tools and making the decision to fight. This mental rehearsal can help boost your confidence and more importantly, help how you perceive discomfort.

4. Find Joy in the Journey

Ultimately, the key to making running easier is to find joy and fulfillment in the process. Here are some ways to infuse your runs with joy and excitement:

• Explore New Routes And How You Run: Break out of your routine and explore new trails, parks, or neighborhoods. The novelty of new surroundings can make each run feel like an adventure. Count dogs, listen to a new playlist, call a friend, or give yourself the chance to explore new parts of where you live.

• Listen to Your Body: Take some time to define what brings you joy during your runs, whether it's turning your phone on do not Disturb and taking a break, dancing at red lights, taking selfies, counting dogs, listening to the rhythm of your footsteps, or experiencing the sense of accomplishment after completing a challenging workout.

• Connect with Others: Join a running group or participate in virtual running communities like the Badass Lady Gang to connect with fellow runners who share your passion and enthusiasm. The support and camaraderie of like-minded individuals can make running feel less daunting and more enjoyable.

Mindfulness: Cultivating Awareness and Presence

Mindfulness is a powerful tool for runners of all levels, helping to enhance focus, reduce stress, and increase enjoyment during runs. Here are some tips to incorporate mindfulness into your running routine:

1. Build Pre-Run Mindful Moment Habits: Build the practice of every time you touch your front door to go for a run, close your eyes and ask yourself why do I want to do this. Remind yourself of why you’re making the choice to get after it.

2. Body Scan: During your run, periodically scan your body from head to toe, noting any areas of tension or discomfort. Consciously relax those muscles and maintain a relaxed posture to conserve energy and prevent injury. Use your breath to release energy that isn’t serving you or causing you anxiety. BREATHE.

3. Engage the Senses: Take in the sights, sounds, and smells of your surroundings as you run. Notice the sensation of your feet hitting the ground, the rhythm of your footsteps, and the natural beauty around you. This sensory awareness can help keep your mind engaged and distracted from any discomfort.

4. Pay Attention To Your Thoughts: Get into the practice of paying attention to what you say to yourself before, during and after runs. Write them down in your journal or notes app.

Unlocking Flow State: Finding Your Running Zen

Flow state, also known as "runner's high," is a state of optimal performance where you feel completely immersed in the activity and effortlessly in sync with your movements. Here's how to tap into this state of flow:

1. Set Clear Goals: Establish specific, achievable goals for each run, whether it's completing a certain distance, improving your pace, or simply enjoying the experience. Having clear objectives can help focus your attention and keep you motivated.

2. Create A Pre-Run Routine: The goal of every run is to become as present as humanly possible. That can be hard to do when your mind is derailing your run. Try to make getting out the door as seamless and simple as possible by creating pre-run routines. This way, your body will know what you’re doing and you’ll spend less time stalling and have an easier time unlocking that flow state.

3. Embrace the Process: Instead of fixating on the end goal, focus on the moment you’re in and enjoy the journey. The more you can do the work to trust yourself and your training and allow yourself to surrender to the rhythm of your run, letting go of any expectations or self-imposed pressure, the easier it is to have fun pushing your limits.

Finding Fun on the Run: Adding Variety and Joy

Making running fun is essential for long-term sustainability and enjoyment. Here are some ideas to inject excitement and variety into your runs:

1. Explore New Routes: Venture beyond your usual running routes and explore new neighborhoods, parks, or trails. The novelty of unfamiliar surroundings can make each run feel like an adventure.

2. Mix Up Your Workouts: Incorporate variety into your training regimen by alternating between different types of runs, such as intervals, tempo runs, hill repeats, and long, easy runs. This prevents boredom and keeps your body and mind stimulated. Check out our running plans!

3. Run with Others: Join a running group like your local Badass Lady Gang or online BALG or recruit a friend to run with you occasionally. Sharing the experience with others can provide motivation, accountability, and a sense of camaraderie that makes running more enjoyable.

4. Celebrate Milestones: Take time to celebrate your progress and accomplishments along the way, whether it's reaching a new distance PR, completing a challenging workout, or simply enjoying a beautiful sunrise during your morning run.

Finding ease on the run is not just about physical fitness—it's also about cultivating the right mindset, focusing on proper technique, and finding joy in the journey. By incorporating these tips and strategies into your running routine, you can transform your running experience and discover the true pleasure and fulfillment that running has to offer. So lace up your shoes, hit the pavement, and embrace the adventure that awaits you with open arms.

To streamline the process, join our training team and get the support you deserve as you chase down your personal best effort!