mbg Senior Commerce Editor
Could 20, 2026
Have you ever ever seen that two runs with the very same tempo can really feel fully completely different?
After 5 World Marathon Majors, a dozen half marathons, two Boston Marathon qualifying instances, and years of constant coaching, I’ve realized that health is just one piece of what makes a tough run really feel manageable. Components like fueling, restoration, pacing, mindset, and race technique can all have a serious affect on perceived effort.
Whereas troublesome runs are an vital a part of the method, I’ve discovered that a couple of small changes could make a surprisingly massive distinction in how sturdy I really feel throughout them.
Listed here are the methods which have helped me most over time.
Do not make it any tougher than it must be
1. Prioritizing straightforward runs simply as a lot as arduous runs
That is one thing I’ve leaned into rather more over the previous yr. Whether or not you’re coaching on your quickest 5K or hoping to interrupt three hours within the marathon, the vast majority of your runs must be straightforward. And once I say straightforward, I imply actually straightforward.
Numerous runners unintentionally make troublesome runs really feel even tougher by operating their straightforward runs too quick. However these simpler efforts are what mean you can get better correctly, construct endurance, and present up stronger for tougher exercises.
Working at a better effort (typically referred to as Zone 2 coaching) may help enhance cardio health with out inserting the identical degree of stress on the physique as velocity work or lengthy runs. It additionally helps cut back cumulative fatigue, which may have a serious affect on perceived effort throughout harder classes.
Now, I deal with restoration runs with the identical degree of intention as tougher exercises, and it’s made a noticeable distinction in how sturdy I really feel total. In truth, after a couple of months of prioritizing Zone 2 coaching, my straightforward tempo turned greater than 30 seconds quicker per mile.
2. Fueling correctly earlier than, throughout, & in between runs
In case you’re feeling depleted throughout or after a run, there’s a great likelihood it’s a fueling problem. It took me years to understand I used to be underfueling my runs. As a newbie runner, I underestimated the affect correct vitamin and hydration have on efficiency and perceived effort. Now, I pay shut consideration to how I gasoline earlier than arduous exercises and lengthy runs, particularly when marathon coaching.
Consuming sufficient carbohydrates beforehand may help keep vitality ranges and make harder efforts really feel extra sustainable. Throughout longer runs, fueling constantly (relatively than ready till you already really feel depleted) also can assist stop that sudden drop in vitality that makes the whole lot really feel considerably tougher. Everybody has distinctive wants on this division, so I strongly suggest working with an athlete-focused nutritionist to determine what works finest for you.
Hydration and electrolytes matter too, particularly throughout hotter climate or higher-mileage weeks. Even small changes in fueling can have a noticeable affect on how a run feels.
3. Warming up & cooling down correctly
Earlier than every run, taking a couple of minutes to steadily elevate your coronary heart charge and loosen up your muscular tissues may help your physique put together. Issues like a straightforward jog, dynamic stretching, mobility work, or strides all assist troublesome paces really feel extra manageable from the beginning.
Cooling down issues, too. Strolling after a run, slowing down steadily, stretching, and foam rolling can all assist help restoration and cut back soreness afterward.
The longer I’ve been operating, the extra I’ve realized that treating warm-ups and cool-downs as a part of the exercise itself (not one thing additional or non-compulsory!) has an actual affect on each efficiency, restoration, and harm prevention.
4. Having a pacing technique
It’s very straightforward to exit too quick, particularly throughout exercises, races, or runs the place you’re feeling notably motivated. However in my expertise, one of many quickest methods to make a tough run really feel considerably tougher isn’t leaving something within the tank for the later miles.
Having a pacing technique helps create a extra managed effort from the beginning. Generally which means deliberately holding again in the course of the first few miles, even when your tempo feels too straightforward initially.
Over time, I’ve discovered that beginning barely conservatively virtually at all times results in a stronger total run. It’s additionally helped me keep extra constant mentally as a result of I’m not spending the second half of a exercise attempting to get better from going out too arduous firstly.
5. Breaking the run into smaller segments
I prefer to name this “runner math,” and it’s one of many easiest psychological methods I exploit throughout troublesome runs. It makes an enormous distinction.
As a substitute of interested by your complete distance or the complete exercise unexpectedly, I break the run into smaller items mentally. Lengthy runs and arduous exercises can really feel overwhelming when you concentrate on the whole lot forward of you directly. Breaking them into smaller segments makes the hassle really feel extra manageable and helps me keep current relatively than getting mentally fatigued too early.
Generally which means focusing solely on the following mile, the following interval, the following water cease, and even the following music (suppose: simply two extra songs till the midway level).
I exploit this technique continually throughout marathon coaching and in the course of the race itself, particularly within the later miles when the gap can begin to really feel intimidating.
6. Power coaching & cross-training constantly
In fact that you must focus quite a lot of your effort on operating to enhance as a runner, however energy coaching and cross-training must be part of each runner’s routine. Each have made a serious distinction in how sturdy I really feel throughout tougher efforts.
Power coaching may help enhance operating effectivity, stability, posture, and total sturdiness. Personally, I discover the largest distinction later in lengthy runs or exercises, when fatigue begins to set in and kind can naturally begin to break down.
Cross-training also can assist construct cardiovascular health whereas giving your physique a break from the repetitive affect of operating. Actions like biking, strolling, energy coaching, and low-impact cardio can all help operating efficiency with out including further operating mileage.
One other main bonus? Power coaching and cross-training correctly may help cut back the potential for harm as nicely. Earlier than I included heavier weights into my routine, I used to be continually coping with issues like shin splints, IT band points, and different minor aches and pains.
7. Prioritizing sleep & restoration
Restoration is among the most underrated components of operating nicely.
Sleep, relaxation days, mobility work, hydration, and total restoration habits all affect how ready your physique feels for tougher coaching classes. And whereas it may be tempting to focus solely on mileage or tempo, I’ve discovered that restoration typically has simply as a lot affect on perceived effort.
A few of my hardest-feeling runs have occurred in periods the place I wasn’t sleeping sufficient or wasn’t absolutely recovering between exercises. Then again, runs are likely to really feel noticeably smoother once I’m constantly prioritizing restoration.
The longer I’ve been operating, the extra I’ve realized that restoration is a core a part of it. I usually depend on trackers like my Oura Ring to assist information me on whether or not I ought to go arduous in a exercise or take an additional relaxation day—and I don’t suppose it’s any coincidence that my operating has improved since I obtained extra severe about monitoring my restoration metrics.
And sleep is just one a part of my restoration routine. I additionally prioritize issues like therapeutic massage, acupuncture, pink mild remedy, saunas, compression boots, and good old style foam rolling.
8. Working with different folks
Whereas operating is certainly one in all my solo self-care actions, operating with different folks can fully change the texture of a troublesome run. Whether or not it’s a good friend or a operating group, there’s one thing about shared effort that may make arduous runs really feel considerably extra manageable.
Working with others also can present distraction, accountability, pacing help, and a way of momentum throughout harder parts of a run. I’ve personally discovered that conversations or group vitality can naturally assist take my thoughts off of the psychological discomfort of a troublesome run.
Once I’m marathon coaching, I typically attempt to spherical up buddies to return for a couple of miles of every long term, which additionally helps break the run up (once more, runner math).
9. Sporting the correct footwear
Whereas no pair of footwear can absolutely substitute correct coaching, the correct trainers make an even bigger distinction than many runners understand.
Totally different footwear serve completely different functions, and discovering a pair that works nicely on your gait, coaching type, and objectives may help runs really feel noticeably extra comfy and environment friendly. Issues like flat toes, excessive arches, or bunions all have an effect on what sort of operating sneakers you’ll really feel finest in.
Some runners desire extra cushioning for lengthy runs and restoration days, and plenty of really feel higher in lighter or extra responsive footwear for exercises and races.
I’ve additionally discovered that rotating between completely different pairs of footwear all through the week may help cut back fatigue and preserve me feeling my finest throughout powerful runs.
10. Listening to your kind
The longer or tougher a run turns into, the simpler it’s for kind to steadily break down. Once I begin to really feel fatigued throughout a troublesome effort, I attempt to verify in with a couple of easy cues: enjoyable my shoulders, unclenching my palms, sustaining good posture, and holding my stride easy.
Even small kind changes may help enhance effectivity and forestall pointless stress from increase throughout a run. I’ve discovered that once I keep relaxed bodily, it’s that a lot simpler for me to remain relaxed mentally.
The objective isn’t excellent kind always; it’s merely staying conscious sufficient to keep away from making the run tougher in your physique than it must be.
11. Mantras & mindset methods
The psychological facet of operating has a serious affect on perceived effort, particularly throughout tougher exercises and longer distances.
Easy mantras and mindset cues assist me keep targeted and keep away from feeling overwhelmed throughout troublesome parts of a run. As a substitute of interested by how a lot farther I’ve left or how drained I really feel, I flip to mantras like “one mile at a time” or “run the mile you’re in” or “I educated for this.” Different instances, it’s merely reminding myself of all of the instances I’ve accomplished related efforts, and that discomfort throughout a tough effort is short-term.
One particular mindset hack I like is to think about that is the final time I get to run. If I knew I might by no means be capable of run once more after this, would I stop? Or would I take in each minute of it?
12. Visualizing the end
There’s a purpose why so {many professional} athletes use visualization! It’s one thing I exploit typically earlier than races and earlier than troublesome coaching runs.
To do that earlier than a run, I’ll mentally stroll by way of parts of the run forward of time: how I need to tempo it, how I need to reply when issues begin feeling troublesome, and the way I need to really feel ending sturdy.
In particularly powerful moments throughout a race or a coaching run, visualizing the end line or the sensation I’ll have afterward also can assist shift my focus away from short-term discomfort. I’ll image my family and friends cheering, and I’ll problem myself to actually really feel the emotion of accomplishment and happiness that I’ve felt at each end line.
I’ve discovered that visualization helps create a higher sense of confidence and management going into tougher runs, particularly once I’m nervous a few exercise or race beforehand.
The takeaway
Onerous runs will at all times be a part of changing into a stronger runner, however components like fueling, restoration, pacing, mindset, and coaching technique can all have a serious affect on perceived effort.
Studying the best way to help my physique each bodily and mentally has been one of many largest sport changers in how sturdy I really feel as a runner. Whereas none of those changes fully get rid of discomfort, they’ll make troublesome runs really feel considerably extra manageable over time.
