Why is Running Not Getting Easier: How to get past the hard part

2022-10-01

Following misinformed guidance, too many beginning runners finish their runs exhausted and in pain. After a few more runs-if they manage to avoid injury-they give up because they think “running isn’t for them”.

The good news: running doesn’t have to feel tortuous. It can get better and become an enjoyable part of your routine. Each year, I help athletes build from zero to their first race as they find a new love for running.

The 5 most common mistakes (and quick fixes)

• Mistake #1: Doing too much too soon.
  Fix: If you’re just starting out, allow at least a day in between runs. Do less in each workout, ending it feeling like you could do more. Build mileage slowly week to week.

• Mistake #2: Doing the same workout every time.
  Fix: No two consecutive runs should be the same. A solid beginner week might include a long easy run, a shorter (slightly quicker) run, and a fartlek or short sprint workout.

• Mistake #3: Running without building the rest of your fitness.
  Fix: Include endurance, speed, strength, flexibility, and balance.

• Mistake #4: Inadequate recovery.
  Fix: Your body improves during rest, not during the workout. Space your workouts, sleep more, and take recovery seriously.

• Mistake #5: Improper nutrition.
  Fix: Eat before running for fuel and after to support recovery.

Mindset and benchmarks

Are you comparing yourself to the wrong benchmark?

It’s critical to start with workouts that match your current fitness level, then balance training with recovery. Building slowly yet consistently from a good base yields amazing results that compound over time.

We all start from different baseline fitness levels. What’s “easy” for one runner may be too hard for another.

How can you assess what’s appropriate?

If possible, have an individual consultation with a licensed healthcare practitioner to assess your needs and set appropriate goals. Your local running store can often provide referrals.

Running not getting easier? It may be TMTS (Too Much Too Soon)

When was the last time you ran before starting your current program-running to your car in the rain? As a kid? Even if you’ve taken time off for months, your body needs time to adapt to the demands of running.

Your body responds to workload (stress). If you aren’t already regularly exercising-especially running-you may not have a feel for what your body can handle. If you’re reading this post, there’s a good chance you’re doing too much too soon.

You can always increase workload tomorrow, but you can’t undo an injury if you push too hard.

What does it mean to “start slow” with a running program?

When I rekindled my running journey a few years back (before I became a coach), I talked to seasoned runners who said they did 35-40 miles per week. So that’s what I set out to do. Result: very sore feet, joints, and muscles…and a few minor injuries. I walked many of the miles and felt frustrated.

A coach suggested a simple, repeatable cadence:

• Week 1: Cut weekly workload by ~75% (for me, down to ~10 miles/week). Use extra time for running-strength exercises (see below).
• Week 2: Increase volume slightly (no more than 10-15%) while keeping pace the same.
• Week 3: Increase volume again (no more than 10-15%) and keep pace the same.
• Week 4: Go back to Week 1 volume, then increase either pace or volume slightly (not both).

Repeat the cycle: Up, Up, Up, Down. A down week each month can feel “lazy,” but it’s often what allows your body to recover and level up.

Side note: until you become attuned to how your body responds, keep it easy-end each workout feeling like you could do more. If it doesn’t feel easy, do less (slower, fewer minutes, fewer miles).

Not doing anything yet?

Physical activity guidelines suggest 75-150 minutes of intense aerobic exercise for adults, plus muscle-strengthening activities 2+ days per week (see Footnote 1).

For many beginners, that might be 25 minutes x 3 days/week. With a 5-minute warm-up and cool-down, that’s about 15 minutes of running/aerobic work.

A very common starting point:

• Alternate walk 30 seconds / jog 30 seconds for 10-20 minutes, every other day.

How to make running easier: vary your runs each week

What types of runs should I include each week?

Once you’re beyond the very first stage of “run/walk,” most runners do best when they vary:

1. Volume (miles or minutes)
2. Intensity (pace/speed, or heart rate as a proxy)

What not to do: Don’t run the exact same course/speed/mileage every day. You’ll either adapt and plateau quickly, or you’ll get inadequate recovery and risk overuse injury.

A simple weekly cycle (e.g., Sunday / Tuesday / Thursday) might look like:

• Long easy run (Sunday): slow enough to hold a conversation.
• Interval run (Tuesday): alternate running hard (out of breath) with rest (walk or easy jog).
• Tempo run (Thursday): “comfortably hard” - you can speak a sentence, but not tell a whole story.

Always begin with a warm-up + dynamic stretching.

Build a well-rounded fitness routine (it makes running easier)

Runners benefit from varying runs and including flexibility, strength, and balance work. Without these elements, you waste energy and increase injury risk. Research indicates strength training can improve running economy (Footnote 3)-meaning you can run the same speed while using less energy.

What about the days between runs?

Here’s one example structure:

• Monday: core work (e.g., hollow holds) + jump rope (start with a few seconds per set and build slowly).
• Wednesday: leg strength. Medicine ball squats can combine balance, power, and strength-but beginners should start without load and focus on form.
• Friday: a bridge/back routine + light hopping drills (build from 2-foot hops to 1-foot hops; forward/back, side-to-side, and 90-degree turns).
• Saturday: rest (active or passive). Bike, yoga, or simply take it easy.

Recovery: the part most runners underestimate

Your body adapts between workouts. Training stresses the body; recovery allows it to rebuild and overcompensate. That requires:

• enough time between harder efforts
• sleep
• nutrition

Most adults need at least 7 hours of sleep (Footnote 1), and athletes often need more (Footnote 4). Think of sleep as part of your training plan.

Massage has also been shown to help recovery (Footnote 5). If regular massage isn’t realistic, consider:

• a foam roller (myofascial release)
• a massage gun

Fueling: energy in, recovery out

The amount, timing, and types of food you eat can impact performance and how you feel during runs.

Are you getting enough calories?

If you’re starting with 30-40 minutes a few days per week, normal intake is often enough. Kerksick et al suggest general fitness exercisers need about 25-35 kcals/kg/day (Footnote 6) - roughly 1,900 calories/day for a 140 lb individual (give or take).

More intense training requires more energy.

Are you timing your food intake appropriately?

The right carbs at the right time can improve performance by providing fuel.

My personal routine:

• Night before a race: complex carbs (whole grains/starches like pasta or sweet potato)
• Race morning: similar complex carbs several hours before
• Close to start / during long runs: simpler carbs (gels, sports drinks)

Some athletes don’t tolerate food near exercise well, so experimentation matters.

Are you getting an appropriate mix of macronutrients?

Kerksick et al note runners may be susceptible to inadequate protein intake. Research suggests ingesting high-quality protein containing essential amino acids (including leucine) in the 24 hours post-exercise (Footnote 6).

After a workout, I often eat a potato + protein to replenish glycogen and support muscle repair. Examples I like:

• eggs
• salmon or sardines
• cashews

Extra tips for making running easier

• Keep expectations realistic - building a running foundation takes weeks and months, not days.
• Run with others. Many local running stores host weekly group runs.
• For more ideas, check out: What to Do While Running.

Footnotes

The authors of these sources are not associated, affiliated with, nor do they endorse Sun Bear Running, LLC. Sun Bear Running, LLC does not endorse, guarantee, warrant, or recommend third-party websites or services. See full Terms and Conditions.

1. Source: MedlinePlus, National Library of Medicine.
2. Stoeggl TL, Sperlich B. The training intensity distribution among well-trained and elite endurance athletes. Front Physiol. 2015.
3. Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018.
4. Doherty R, Madigan SM, Nevill A, Warrington G, Ellis JG. The Sleep and Recovery Practices of Athletes. Nutrients. 2021.
5. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugue B. Choosing Post-exercise Recovery Techniques: A Systematic Review With Meta-Analysis. Front Physiol. 2018.
6. Kerksick CM, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018.

Start with the key idea: running should feel mostly easy when you’re building consistency.