mbg Senior Commerce Editor
Might 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 discovered 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 significant influence on perceived effort.
Whereas tough runs are an vital a part of the method, I’ve discovered that a number of small changes could make a surprisingly huge distinction in how robust I really feel throughout them.
Listed below are the methods which have helped me most over time.
Do not make it any more durable than it must be
1. Prioritizing straightforward runs simply as a lot as arduous runs
That is one thing I’ve leaned into way more over the previous yr. Whether or not you’re coaching to your quickest 5K or hoping to interrupt three hours within the marathon, nearly all of your runs ought to be straightforward. And once I say straightforward, I imply actually straightforward.
Quite a lot of runners unintentionally make tough runs really feel even more durable by working their straightforward runs too quick. However these simpler efforts are what permit you to get well correctly, construct endurance, and present up stronger for more difficult exercises.
Working at a neater effort (typically referred to as Zone 2 coaching) may also help enhance cardio health with out putting the identical degree of stress on the physique as velocity work or lengthy runs. It additionally helps cut back cumulative fatigue, which might have a significant influence on perceived effort throughout harder periods.
Now, I deal with restoration runs with the identical degree of intention as more durable exercises, and it’s made a noticeable distinction in how robust I really feel general. In actual fact, after a number of months of prioritizing Zone 2 coaching, my straightforward tempo turned greater than 30 seconds sooner per mile.
2. Fueling correctly earlier than, throughout, & in between runs
When you’re feeling depleted throughout or after a run, there’s likelihood it’s a fueling subject. It took me years to comprehend I used to be underfueling my runs. As a newbie runner, I underestimated the influence 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 also help preserve vitality ranges and make harder efforts really feel extra sustainable. Throughout longer runs, fueling constantly (slightly than ready till you already really feel depleted) can even assist stop that sudden drop in vitality that makes every thing really feel considerably more durable. Everybody has distinctive wants on this division, so I strongly advocate working with an athlete-focused nutritionist to determine what works greatest for you.
Hydration and electrolytes matter too, particularly throughout hotter climate or higher-mileage weeks. Even small changes in fueling can have a noticeable influence on how a run feels.
3. Warming up & cooling down correctly
Earlier than every run, taking a couple of minutes to progressively elevate your coronary heart charge and loosen up your muscle mass may also help your physique put together. Issues like a straightforward jog, dynamic stretching, mobility work, or strides all assist tough paces really feel extra manageable from the beginning.
Cooling down issues, too. Strolling after a run, slowing down progressively, stretching, and foam rolling can all assist help restoration and cut back soreness afterward.
The longer I’ve been working, the extra I’ve realized that treating warm-ups and cool-downs as a part of the exercise itself (not one thing further or non-compulsory!) has an actual influence 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 significantly motivated. However in my expertise, one of many quickest methods to make a tough run really feel considerably more durable just isn’t leaving something within the tank for the later miles.
Having a pacing technique helps create a extra managed effort from the beginning. Typically meaning deliberately holding again through the first few miles, even when your tempo feels too straightforward initially.
Over time, I’ve discovered that beginning barely conservatively nearly at all times results in a stronger general run. It’s additionally helped me keep extra constant mentally as a result of I’m not spending the second half of a exercise making an attempt to get well from going out too arduous in the beginning.
5. Breaking the run into smaller segments
I wish to name this “runner math,” and it’s one of many easiest psychological methods I exploit throughout tough runs. It makes an enormous distinction.
As an alternative of excited about your entire distance or the complete exercise all of sudden, I break the run into smaller items mentally. Lengthy runs and arduous exercises can really feel overwhelming when you consider every thing forward of you without delay. Breaking them into smaller segments makes the hassle really feel extra manageable and helps me keep current slightly than getting mentally fatigued too early.
Typically meaning focusing solely on the following mile, the following interval, the following water cease, and even the following music (assume: simply two extra songs till the midway level).
I exploit this technique consistently throughout marathon coaching and through the race itself, particularly within the later miles when the gap can begin to really feel intimidating.
6. Energy coaching & cross-training constantly
In fact it’s essential to focus loads of your effort on working to enhance as a runner, however energy coaching and cross-training ought to be part of each runner’s routine. Each have made a significant distinction in how robust I really feel throughout more durable efforts.
Energy coaching may also help enhance working effectivity, stability, posture, and general 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 can even assist construct cardiovascular health whereas giving your physique a break from the repetitive influence of working. Actions like biking, strolling, energy coaching, and low-impact cardio can all help working efficiency with out including extra working mileage.
One other main bonus? Energy coaching and cross-training correctly may also help cut back the potential for harm as properly. Earlier than I included heavier weights into my routine, I used to be consistently coping with issues like shin splints, IT band points, and different minor aches and pains.
7. Prioritizing sleep & restoration
Restoration is without doubt one of the most underrated elements of working properly.
Sleep, relaxation days, mobility work, hydration, and general restoration habits all affect how ready your physique feels for more durable coaching periods. And whereas it may be tempting to focus solely on mileage or tempo, I’ve discovered that restoration typically has simply as a lot influence 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. Alternatively, runs are inclined to really feel noticeably smoother once I’m constantly prioritizing restoration.
The longer I’ve been working, 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 assume it’s any coincidence that my working has improved since I received extra critical about monitoring my restoration metrics.
And sleep is just one a part of my restoration routine. I additionally prioritize issues like therapeutic massage, acupuncture, crimson gentle remedy, saunas, compression boots, and good old school foam rolling.
8. Working with different folks
Whereas working is unquestionably considered one of my solo self-care actions, working with different folks can fully change the texture of a tough run. Whether or not it’s a pal or a working group, there’s one thing about shared effort that may make arduous runs really feel considerably extra manageable.
Working with others can even 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.
After I’m marathon coaching, I typically attempt to spherical up mates to return for a number of miles of every long term, which additionally helps break the run up (once more, runner math).
9. Carrying the appropriate sneakers
Whereas no pair of sneakers can absolutely exchange correct coaching, the proper trainers make an even bigger distinction than many runners understand.
Totally different sneakers serve completely different functions, and discovering a pair that works properly to your gait, coaching model, and objectives may also help runs really feel noticeably extra comfy and environment friendly. Issues like flat ft, excessive arches, or bunions all have an effect on what sort of working sneakers you’ll really feel greatest in.
Some runners favor extra cushioning for lengthy runs and restoration days, and lots of really feel higher in lighter or extra responsive sneakers for exercises and races.
I’ve additionally discovered that rotating between completely different pairs of sneakers all through the week may also help cut back fatigue and hold me feeling my greatest throughout robust runs.
10. Listening to your kind
The longer or more durable a run turns into, the better it’s for kind to progressively break down. After I begin to really feel fatigued throughout a tough effort, I attempt to test in with a number of easy cues: stress-free my shoulders, unclenching my arms, sustaining good posture, and maintaining my stride clean.
Even small kind changes may also help enhance effectivity and stop pointless pressure 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 aim isn’t good kind always; it’s merely staying conscious sufficient to keep away from making the run more durable in your physique than it must be.
11. Mantras & mindset methods
The psychological aspect of working has a significant influence on perceived effort, particularly throughout more durable exercises and longer distances.
Easy mantras and mindset cues assist me keep centered and keep away from feeling overwhelmed throughout tough parts of a run. As an alternative of excited about 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 carried out comparable 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 to run once more after this, would I give up? Or would I absorb each minute of it?
12. Visualizing the end
There’s a cause why so {many professional} athletes use visualization! It’s one thing I exploit typically earlier than races and earlier than tough 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 wish to tempo it, how I wish to reply when issues begin feeling tough, and the way I wish to really feel ending robust.
In particularly robust moments throughout a race or a coaching run, visualizing the end line or the sensation I’ll have afterward can even assist shift my focus away from short-term discomfort. I’ll image my family and friends cheering, and I’ll problem myself to essentially 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 more durable 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 significant influence on perceived effort.
Studying learn how to help my physique each bodily and mentally has been one of many greatest recreation changers in how robust I really feel as a runner. Whereas none of those changes fully get rid of discomfort, they’ll make tough runs really feel considerably extra manageable over time.
