When Does Running Get Easier? Insights from a Run Coach
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
If you’re a new runner wondering when does running get easier, the good news is that if you stick with it, things will get better. Even though I’ve been running for many years now, when I started out, I remember feeling that my first cross country race was complete torture for 5 kilometers. It seemed to drag on and on, over fields and through woods, and I had so much time to think about the pain of running. I wondered why anyone would sign up for such torture and vowed never to do it again. Yet here I am, years later, after running many more races and the New York City Marathon, coaching other runners to endure this “torture.” So, yes, running does get easier. And you may even find yourself enjoying it, meeting new people, experiencing new sights and places you wouldn’t normally see. Be careful because if you stick with it, you may even start to love running.
Related Post: Guide to Running for Beginners
Does Running Get Easier? Insights from a Run Coach
If you’re just getting started with running, or have been running on and off for a while, you are not alone in wondering when does running get easier. In my experience, and for runners I coach, you will start to see improvements in your running and feel more comfortable once you can run for 30 minutes at a time or have been running regularly for a few weeks. Many people experience this at the two or three week mark, but no two runners are exactly the same.
This guide will help beginner runners learn ways to make running easier and more fun. First, we’ll go over the physical changes in your body that happen with training and explore how long it takes to build your endurance and adapt to running.
The amount of time you need to adjust to running depends on your fitness level and mindset as well as your training program. Developing a running routine, as with any habit, takes time and consistency. You'll have great steps forward and some steps backward along the way, but the health rewards are well-worth the effort.
As a kid who was not very athletic that started running cross country five days a week, my body took a while to adapt, evident in my first race experience. Luckily, I kept running for social reasons, since I had made friends on my team and had not made the cut for other team sports. The more I ran and also mentally adjusted to the challenge of running, the more I began to enjoy it.
Running is not always easy but you will be better able to handle the ups and downs with training.
The Science of Adaptive Training
When you perform any sport, your body takes time to adjust to training and adapt. According to the National Academy of Sports Medicine, adaptation in training usually takes 4 to 6 weeks. During this time period, your cardiovascular system, muscles, and bones become stronger from running. Your oxygen efficiency will also improve. Some factors that can influence your rate of adapting to training include:
Fitness level
Age
Training program
In general, younger people and people who already lead active lives will adapt to training more quickly than older people. Also, I have coached runners who run only two times a week and it takes much longer to make progress with a low training frequency like this. If you run regularly - at least three to four times a week, then your body will be able to adjust to running more quickly.
Why Is Running Hard? The Mental Side
The truth about running that many beginners do not know is that running is challenging. Even for experienced runners, there will be hard days where they feel like a sloth. Besides physically adjusting to running, learning to mentally adapt is the other half of the equation. In my case, I experienced a new kind of pain and my mind panicked during my first 5K race. With practice, I realized the challenge was not as painful as I first had thought.
Now I am not saying that it’s all in your head and you should learn to love the pain. All I’m saying is that there are levels of discomfort, and if you feel sharp or acute pain, you should stop as you may be injured. But for general fatigue and an anxious mind, there are ways to cope.
If you want to know does running get easier, the answer is yes, both physically and mentally. But that doesn’t mean that every day will feel easy once you have trained enough. Also, keep in mind that your brain needs training just as your body does, and it will take some time to become mentally stronger, so be patient. Stick with the first six weeks of running before you make a decision on your future.
Here are some tips to help you as you embark on a new running program:
Tips to Make Running Feel Less Hard
Set a goal. If you have a goal - a 5K race, a distance you’d like to run, or an event you’d like to run, this will help you stay motivated as you train.
Follow a training plan. A training plan should build your mileage gradually so you don’t get injured or overwhelmed. Check out the Runstreet Training Center if you need a training plan.
Do strength training at least twice per week. This will reduce your risk of injury, improve your running form, and help you become a better runner.
Track your progress. Use a running app or running watch to track your miles each week.
Celebrate your milestones. Every mile you run is an accomplishment.
Aim for consistency. If you miss a workout, just pick back up with your training plan the next day. Erratic running will make it harder for your body and mind to adapt to training so aim for consistency (at least 3 to 4 runs a week).
Don’t worry about your pace. Many new runners think they have to go fast every run. This is a recipe for injury and burnout. Stick to a comfortable pace at which you would be able to keep up a conversation and do not worry about your speed. You should do at least 6 weeks of running before thinking about speed workouts.
Make sure you have good running shoes. I coach a lot of new runners who have old, worn shoes and this is a common cause of injury. Get fitted for running shoes at a running store if you need a new pair and make sure to change your shoes every 300 to 400 miles (including walking miles).
Do cross-training. Lower intensity workouts such as walking, yoga, and pilates can give your body a rest from your running workload while still improving your overall fitness level.
Run with someone - your dog, a friend, or partner. This helps you stay accountable and can make running more fun.
Work on your mindset. Try to think of each run as a journey and appreciate small things along the way - a flower, a smile from a passing stranger, or the sunshine on your back.
Aim for progress not perfection. No one is perfect and even experienced runners miss workouts or have days where their legs feel stuck in molasses. It’s ok, just keep going.
I hope these tips help you stick to a new running program and answer the question of when does running get easier. If you follow a training program and run consistently, it will help running feel easier overall. You'll also learn to deal with mental fatigue and physical tiredness, and recognize when you can continue running and when you need to stop.
I hope these tips help you stick to a new running program and answer the question of when does running get easier. Keep on running consistently, and it will get easier. Who knows, you may even end up coaching other runners someday. 😉
Related Posts: 10 Tips for a Beginning Runner, How to Find the Best Running Shoes
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
