Running is probably one of the easiest exercises anyone can get into. When you strip away the extra frills, bells, and whistles, the only thing you need to get started with running is yourself, a decent pair of running shoes, and an outdoor space.
Of course, this is how it feels on paper. But out there, when you’re running, you quickly realize that there’s much more to it than that.
Look, we’ve all been there. You’ve bought all our new running gear. You’re pumped up and ready to go. Then you get outside, you put your all into it from the start.
And before you know it, you’re already burnt out in the half-hour, maybe even less. And that disappointment you feel with yourself, that you didn’t meet your expectations you had, is a bitter pill to swallow
And that feeling of dismay, that you aren’t as good as you hoped you were, sits with you, even long after you’ve started.
For some people, it can be enough to quit running altogether, forgetting about going out there, until the next time they feel the urge to try and be a little more active. Then the whole process starts again.
Don’t let yourself get into that cycle of discouragement and disheartening.
We’ve brought together for you a whole range of ideas that are some helpful pointers and guidelines, for people who want to start running and not get tired quickly and feel like they’re missing something. Because sometimes, a few good ideas can make all the difference between starting strong, and giving up and going home.
Here’s all you need to know about how to not get tired when you are running!
The Physical Tips for Training
This might sound like an obvious piece of advice, but you’ll be surprised how many people can forget this simple step when starting. Which is fair, most people want to get started as soon as possible.
But they are missing out on one of the most important steps. To make sure that your muscles are properly prepped for a good run, they need to have been prepared right first.
Luckily for you, this doesn’t just have to be a series of stretches or star jumps, although you are more than welcome to start with those if that is your preferred warm-up method.
For the simplest warm-up for your running, all you have to do to get started is to begin a run with a very light jog or walk, if you aren’t feeling up to jogging just yet.
If you start your runs with this simple step, make sure you keep at that pace for about 10 minutes before you start properly running, or 15 if you want to make sure that your body is warmed up. You’ll be surprised how much easier it is to carry on running once your body is ready for it.
Check Your Pace
One of the biggest reasons your runs may end sooner than you realize is because you are running too fast. Either you feel the pressure that you have to give it your all for as long as you can, or you start to pick up your speed when you feel you have reached a comfortable level, and feel that you need to keep building that speed up.
Not only is this not necessary, but it is also probably affecting your overall performance. Try and avoid that temptation to go run faster, and stick to a level of running that you can comfortably maintain for a long time.
There are a few ways to check if you are running at a comfortable speed. If you can have an ordinary conversation with a person or people you are running with, you are probably running at a comfortable speed.
This might be a little trickier if you’re on your own, and you want to see if you are keeping a good, slow speed, try to sing the lyrics of ‘Happy Birthday’. If you can sing it without needing to breathe heavily afterward, you’re probably maintaining a good speed.
If either of these leaves you needing to breathe heavier, don’t try and power through that feeling. Slow your pace a little, going down to a slow jog or walk whilst you catch your breath. Once you’ve recovered a little, then you can start to pick up the pace a little.
Keep Track Of Your Effort Level
Another way of keeping track of your pace is monitoring your RPE, or ‘rating of perceived exertion. This is a tool most runners and other athletes measure to see how much effort they are putting into an activity, measuring their levels on a scale of some kind.
The great thing about this trick is that you are measuring your effort level, so it’s very easy for many people to check their effort level with this system.
If you’re measuring your effort on a scale from 1 to 10, a 2 to 4 would be a good level for a warm-up, 4 to 5 would be a decent level of effort, where you are breathing a lot, but can keep up your activity for a long period.
5 to 7 is a more intense workout, where you’re starting to do some very strenuous activity, and the scale goes on upwards to 10, where you are giving an exercise 100% of your effort, and may need to completely stop doing anything once it is completed.
Think about giving this scaling method a try next time you are out on your run.
Make Sure To Stop And Stretch Occasionally
If you can feel your muscles starting to feel a little tight whilst you are running, don’t ignore that. That soreness can build up and is one of the reasons a lot of people who start out running will often cut their longer runs short.
When you do start to feel a tightness or cramping in your body somewhere, make sure to stop and take a moment to stretch the part of your body that is affected. Do this for 30 to 60 seconds, depending on how intense the cramp feels. If or once it has gone, you can carry on your run.
The Mental Tips for Training
Don’t Run Alone
Sometimes, it can feel quite relaxing to have some time to yourself whilst you’re out on your run. But other times, it can often feel quite lonely doing a single exercise for a long time, even if it is something that we enjoy doing.
That loneliness can get old very quickly when it comes to running, and we can feel our motivation levels start to slip very quickly, and the temptation to stop the run and see other people quickly starts to build.
The easiest solution to this is to start running with other people. Not only is it a good way to spend some quality time with them, but you’ll also be able to keep each other motivated, especially if there are points when one or some of you feel like giving up. You’ll also
Have Smaller Realistic Goals
This might sound a little obvious, or even disappointing, but you should try and set yourself goals that you know you can achieve in the short to midterm future.
You aren’t going to be able to run a 10 km marathon as soon as you start. That can certainly be an end goal, but to expect that from yourself whilst you are still learning what strategies work best for you will do more damage to your self-confidence and long-term motivation for running, than anything else on this list.
Instead, try to aim to run just 1 km, to see how long that might take you to reach. Once you have gotten to that point, you can start to build your expectation up, increasing it to 2 km, then 3 km, and so on.
Your goal can be reached. Just don’t forget all the little steps it takes to get there.
Beat the Boredom
Doing the same activity every time you run, whether that’s on a treadmill, or outdoors, is one of the biggest reasons people will get tired of running, and potentially drop it. For this reason, keeping yourself occupied and engaged is one of the best things you can do to keep up your motivation and to run further.
If you are on a treadmill, if you have been running for 15 to 20 minutes, try changing the incline you are running on or changing the intensity of your running for a brief period, before changing back to a more reasonable level.
If you are outside, try and change the route that usually runs in some way. Maybe you can go down a path you haven’t before, or try and run with other people, or add another person if you already do. These simple tricks can do a lot for keeping you motivated, as well as potentially encourage other people to give running a try.
Frequently Asked Questions
For many people, running a 10k marathon is the ultimate end goal for why they have chosen to start running in the first place.
How long it takes a person to finish a marathon of this length will depend on a runner’s skill and experience level. If you are a new runner and aren’t in the best health, you’ll probably struggle to complete a 10k run, if at all. Make sure that you aren’t overtaxing your body, as that can lead to some pretty serious health conditions.
A runner with a bit of experience and skill, and is in decent shape, may manage to complete a 10k run in anywhere between 70 minutes, down to maybe 50 minutes on a good day.
A professional or advanced runner might be able to finish a 10k race in as little as 45 minutes!
The important thing, however, if you are starting to run, is to not hold yourself to the standard of a person who has been training for more than 5 years. With enough patience and miles under your running shoes, you will surely cut your times down to a very impressive level. It will just take a little time to reach that.
As you can see, there are plenty of ways to help you run for longer. Try out as many of these methods as you can to see what works best for your body. Hopefully, you’ll see the benefits of these strategies start to pay off eventually, even if it takes a little time to reach that point.
Just remember to stay hydrated, and you’re good to go!