3 Simple Tips to Make Running Feel Easier (Even If You're Just Starting)

Starting a running routine can feel like climbing a moutnain when you've barely taken a step. But every runner - no matter how experienced - begins at the same place: the starting line.

Thoughts like “I’m too slow,” “It’s so hard,” or “Will this ever get easier?” are incredibly common—but here’s the good news: running does get easier with time, and a few simple tricks can make that process much more enjoyable. In this post, I’ll share three beginner-friendly strategies that will help you ease into running and stick with it for the long term.

Trick 1: Slow Down Your Pace

One of the most common mistakes new runners make is starting out too fast. It’s tempting to push yourself to run as quickly as possible, but running at a pace that’s too fast can leave you feeling exhausted and frustrated. The key to making running easier—and more sustainable—is to slow down.

Why It Works

Running at a slower pace allows your body to adjust to the movement and build endurance over time. When you slow down, you give your heart and muscles a chance to work more efficiently without burning out too quickly.

How to Do It

• The Talk Test: A good rule of thumb is that you should be able to carry on a conversation while running. If you can’t get a full sentence out without gasping for air, slow down.
• Focus on Time, Not Speed: Instead of aiming to cover a certain distance, focus on running for a specific amount of time at a comfortable pace. For beginners, starting with 5–10 minutes is a great goal. Or instead of trying to run 1km, aim to jog for 5 minutes at conversational pace.

Even after years of running, I still struggle with this. I can have a tendency to be overly competitive with myself and go too fast. I have to remind myself that if I want to run further and longer, I have to take it slow.

Trick 2: Mix in Walking Breaks

Running doesn’t have to mean running the entire time. Incorporating walking breaks into your workouts is not only okay but encouraged for beginners! Run/walk intervals are an excellent way to build endurance and make running feel easier.

Why It Works

Taking walking breaks gives your body a chance to recover while still keeping you moving. This method can help you avoid burnout and make running more approachable, especially if you’re starting from scratch.

How to Do It

• Try Run/Walk Intervals: Start with a simple ratio, such as running for 30 seconds and walking for 90 seconds. Repeat this pattern for 10–15 minutes.
• Gradually Increase Running Time: As you get more comfortable, you can increase the length of your running intervals and shorten the walking breaks.

Tip: Use a timer or a running app to make interval training easy to follow without constantly checking your watch.

When I started focusing on time spent running versus distance covered, I found myself enjoying running much more. It took off so much pressure. I trained for my first marathon at a slower pace, even using the run:walk method (read here some of my thoughts on incorporating walking breaks). In training for my marathon using this strategy helped me conserve energy but also gave me confidence during training because I knew I could finish long distances without burning out. I don't think I would have ever run a marathon if it wasn't for walk breaks.

Trick 3: Use Music or Podcasts for Distraction

Sometimes, the hardest part of running is getting out of your own head. If you find yourself counting down the seconds or focusing too much on the discomfort, try adding music or a podcast to your runs.

Why It Works

Engaging your mind with something other than running can make time fly by and take the focus off any physical challenges. Upbeat music can boost your energy, while an interesting podcast can distract you from the effort.

How to Do It

• Create a Running Playlist: Build a playlist with songs that motivate you. Look for songs with a tempo of around 120–140 beats per minute to match your running pace.
• Download a Podcast or Audiobook: Choose something you look forward to listening to. Podcasts about inspiring personal stories or your favorite hobbies are great options.

Over the years I found that certain music or podcasts work best for different types of runs. For my easy weekday runs I enjoying listening to different podcasts - I consider it a useful form of multi-tasking because I'm usually listening to informative podcasts. On my interval runs, I enjoy upbeat music that sets the pace for the run. On my long trail runs, silence. I don't listen to anything because I prefer being in the present moment, listening to the sounds of nature.

Experiment with music, podcasts, audiobook or even running in silence. What works best might change depending on your mood or run type.

Bonus Tip: Celebrate Your Progress

As you practice these tricks, remember that running is a journey. Every step you take—whether it’s a slow jog, a run/walk interval, or a personal best—brings you closer to your goals. Take a moment after each run to reflect on what you accomplished, no matter how small it might seem.

I still remember the first time I realized that I had run 10 minutes straight and actually found it easy. I hadn't struggled and I hadn't checked my watch every 2 minutes. I had been in the moment experiencing a slight state of flow. The realization of how far I'd come was a moment that I will always remember.

Share your run wins with a supportive family member or friend, or heck share them with me and I will ALWAYS encourage and celebrate with you.

In the End: It’s About Progress, Not Perfection

Running doesn’t have to feel overwhelming or unattainable. By slowing down your pace, incorporating walking breaks, and distracting yourself with music or podcasts, you’ll be amazed at how much easier and more enjoyable running becomes. Remember: the key is to start where you are, stay consistent, and celebrate every small victory along the way.

If you found these tips helpful, share this post with someone else who's ready to start running!