How to Make Running Easier and More Pleasurable
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How to Make Running Easier and More Pleasurable
Running is one of the most effective cardio exercises for losing the extra pounds. But it is also one of the most dreaded forms of workout.
Between the high impact, the initial fatigue you have to push through to get to the “runner’s high”, and the time you have to dedicate to it to see results, running may feel like one of the hardest cardio workouts to incorporate into your weekly gym routine.
But there’s good news: a few minor tweaks can make running feel easier!
In this post, we’ll look at small but powerful ways to improve your running posture, gait, and performance. The changes are minor but they’re guaranteed to help you run harder, faster, and longer.
By the end of this page, you’ll be ready to take your running workouts to the next level.
Why Small Tweaks Matter to Your Running Workouts
Think about when you started running and how you had to practice controlling your breathing. At first, you didn’t notice any difference, but over time the changes became much more noticeable. Now that you’ve been running for a few months or years, you can’t think of life without this simple trick.
Such a small thing, but it made such a huge difference, right? The same is true of any tweak you make. Minor changes to your running form, posture, mindset, or preparation may seem like a big deal until you get accustomed to them. However, once your body adapts, you’ll find these tweaks make every run feel easier and far more fun.
10 Tips To Maximize Running Efficiency Starting Today
Over the next few weeks, pay attention to the way you run. Analyze every aspect—from your speed to your gait, your stride to your posture. Incorporate the tweaks below into your run, and you’re guaranteed to improve your performance, enhance your running experience, and reduce the strain on your body.
Improve Your Form from Bottom to Top
The first thing to correct is your pronation, stride, and the way you step.
When jogging, the idea is to focus all of your effort on pushing you forward, not bouncing with each step. Reduce upward motion and transfer everything into forward motion. Then work on the way you bend your knees, move your hips, tighten your core, move through the arm swing, and position your shoulders, neck, and head.
Work on your form from the bottom up, improving one element at a time. The more you work on holding and moving your body properly, the more you’ll notice significant improvements in your run performance.
Relax Your Face
Squinting, scowling, and clenching your teeth consumes more energy, meaning you’ll burn through your reserves more quickly. To reduce energy consumption, relax your face and soften your expression.
Wear sunglasses to prevent squinting, and force those facial muscles to unclench.
Lift Your Head
Your eyes should be fixed ahead, but lift your head slightly to improve your breathing.
Thrust your chin a little bit forward, and it will help to align your upper body form. Just don’t thrust it out too far or you’ll reduce knee movement. Pretend you’re taking a photograph and want to reduce the visibility of under-chin fat.
Head up and chin slightly forward will do the trick!
Pull Down Your Shoulders
It’s normal for you to tense up as you run, as the exertion increases the tension in your body. But this tension can use the energy you need for your run.
Pay attention to your body as you run. Any time you catch your shoulders rising, force them to relax, pulling them down and shaking out your arms to loosen them up.
Relaxing your shoulders can help to prevent tension in your neck, head, and upper back and save all your energy for your run.
Relax Your Fists
Clenching your fists when you run uses energy, meaning it will eat into your fuel reserves.
Just like you need to keep your face, shoulders, and neck muscles relaxed, so too your hands should be unclenched and hanging loose.
Imagine yourself cradling a golf ball and keep your hands in that loose position.
Tighten Your Core
Engaging your abdominal, oblique, and lower back muscles will reduce the sway of your upper body.
There is a certain amount of upper body movement involved in running, but most of the motion should be limited to your hips, legs, knees, calves, ankles, and feet. By tightening your core, you hold the upper body steady and reduce energy usage.
You can eliminate the side-to-side movement and focus everything on moving forward.
Note: If you feel your core fatiguing while running, it’s worth incorporating into your daily workouts strength training exercises that focus on building strong core muscles.
Break It Down: Smaller Goals for Motivation
It can feel overwhelming to think that you have to run a long distance. Trying to sustain effort for a full 5, 10, 25, or 100 miles can seem like “just too much”.
That’s why you should always break down the distance of your run into smaller, bite-sized lengths you can easily achieve. For example, find a point in the distance you can reach in 5 to 10 minutes, then another, and another.
Every “accomplishment” will lift your spirits, providing the positive stimulation needed to keep you running. The achievement, though small, will also trigger the release of endorphins and dopamine, causing the pleasurable sensation our brains translate as “reward”. You’ll find yourself energized and motivated to run on just a little farther.
Keep doing that, and you’ll find that any run—be it at 5K, hill sprints, or marathon—will be much easier to reach if you break the distance down into multiple goals. It’s worth trying to run the same route every day to identify these small, manageable goals.
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Keep the Pace Steady
One of the biggest mistakes a runner can make is coming out of the starting gate too hot. When you’re fresh, it may feel easy to pick up the pace or run faster. Doing so will take a toll in the long run, especially near the end of the race or training session.
Resist the urge to pick up speed. Keep your pace steady from the beginning, and it will keep your energy expenditure consistent for a more effective run.
“How can I figure out my ideal running pace?” you might ask.
Simple: choose a short distance (200m, 500m, or 1K) and start slow at first to see what speed feels right for you to complete it without feeling winded. Extend your run longer (to 3 miles, 5K, 10K, a half-marathon, etc.) and try running at that comfortable pace you established in your initial run. With a bit of trial and error, you should have no trouble determining the ideal speed for your runs based on the target distance.
Take Your Mind Off It
If you focus entirely on your run or your body sensations, you’re more likely to run out of steam or feel the physical and mental fatigue more quickly. Instead, let your mind wander. Think about something else—anything else. Listen to music or an audiobook to distract yourself from your tiredness. Anything that takes your mind off your run will help to keep you running longer.
And when your mind comes back to the effort of what you’re doing? That’s when it’s time to practice positive self talk. Push out negative thoughts and fill your head with positive, encouraging, and uplifting thoughts. “I can do this!” and “This is easy!” will be far more energizing than “I want to quit.”
Or, why not join a running group? Train with other runners who will help to motivate, distract, and encourage you.
Get New Running Shoes
A good pair of running shoes is a must-have for new runners looking to hit the track or trail and experienced runners trying to take their runs to the next level.
Running shoes are built with extra cushioning, but also a specialized design that facilitates smooth forward motion and reduces impact. Running shoes tend to be more stable, feature more midfoot support, and weigh less. They’ll protect you against injuries while running and enhance your performance.
It’s worth spending a bit more (between $150 and $300) on a good pair of running shoes. The investment will absolutely pay off with repeated use.
Conclusion: Loving Your Runs with These Tricks
The ways to make running more enjoyable we shared above are simple—anyone from newbies to seasoned endurance athletes can put them into practice—but they can make a huge difference for your running performance. They’ll make you into a more effective runner, give you more endurance, and help you love your runs a lot more!
Running teaches us that consistency and small improvements add up to lasting results, but true performance and recovery also depend on how well our cells repair themselves. Supporting this inner “restoration system” is just as important as training your muscles, joints, and endurance — and that’s exactly where Restore Life can help.
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Frequently Asked Questions
How long does it take for your body to get used to running?
The human body is incredibly adaptable and will acclimate to whatever exercise or effort you subject it to as quickly as possible. Running should get easier within 2-3 weeks, but you’ll notice you typically begin to really hit your stride within 2-3 months after beginning your training program.
How often should I run as a beginner?
Beginner runners should aim for 2 to 4 runs per week. That way, you can encourage your body to adapt to the exertion while still giving it time to recover between workouts.
Is it better to run longer or harder?
Neither of the two options are inherently “better”. Running longer (at a slower pace) maximizes endurance and improves cardiovascular fitness overall. Running harder (for a shorter distance) maximizes stamina and speed and increases your heart’s maximum working capacity.
What is a good distance to run everyday for beginners?
Beginners should aim to start running for 1-2 miles (1.5 to 3 kilometers). You can try for longer runs, but listen to your body and give yourself the option of taking walking breaks as needed or stop altogether if you feel pain or discomfort. Gradually increase the duration, distance, and speed over time and with frequent training.
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