mbg Senior Commerce Editor
Might 20, 2026
Have you ever ever observed that two runs with the very same tempo can really feel utterly totally 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. Elements like fueling, restoration, pacing, mindset, and race technique can all have a serious impression on perceived effort.
Whereas tough runs are an necessary a part of the method, I’ve discovered that a number of small changes could make a surprisingly large distinction in how robust I really feel throughout them.
Listed here are the methods which have helped me most through the years.
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 far more over the previous yr. Whether or not you’re coaching on your quickest 5K or hoping to interrupt three hours within the marathon, nearly all of your runs ought to be straightforward. And after I say straightforward, I imply actually straightforward.
A whole lot of runners unintentionally make tough runs really feel even more durable by operating their straightforward runs too quick. However these simpler efforts are what permit you to get better correctly, construct endurance, and present up stronger for more difficult exercises.
Working at a neater effort (typically referred to as Zone 2 coaching) can assist enhance cardio health with out putting the identical degree of stress on the physique as pace work or lengthy runs. It additionally helps cut back cumulative fatigue, which might have a serious impression on perceived effort throughout more durable 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 total. Actually, after a number of months of prioritizing Zone 2 coaching, my straightforward tempo grew to become greater than 30 seconds sooner per mile.
2. Fueling correctly earlier than, throughout, & in between runs
For those who’re feeling depleted throughout or after a run, there’s a superb probability it’s a fueling concern. It took me years to appreciate I used to be underfueling my runs. As a newbie runner, I underestimated the impression correct vitamin and hydration have on efficiency and perceived effort. Now, I pay shut consideration to how I gas earlier than arduous exercises and lengthy runs, particularly when marathon coaching.
Consuming sufficient carbohydrates beforehand can assist preserve power ranges and make more durable efforts really feel extra sustainable. Throughout longer runs, fueling persistently (somewhat than ready till you already really feel depleted) also can assist stop that sudden drop in power that makes all the pieces really feel considerably more durable. Everybody has distinctive wants on this division, so I strongly suggest 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 impression on how a run feels.
3. Warming up & cooling down correctly
Earlier than every run, taking a couple of minutes to step by step elevate your coronary heart fee and loosen up your muscle mass can assist 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 step by step, stretching, and foam rolling can all assist assist 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-obligatory!) has an actual impression on each efficiency, restoration, and damage 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 more durable shouldn’t be 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 nearly all the time 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 at 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 a giant distinction.
As an alternative of eager about all the 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 all the pieces forward of you directly. Breaking them into smaller segments makes the hassle really feel extra manageable and helps me keep current somewhat 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 consistently throughout marathon coaching and in the course of the race itself, particularly within the later miles when the space can begin to really feel intimidating.
6. Energy coaching & cross-training persistently
In fact you might want to focus a variety of your effort on operating to enhance as a runner, however energy coaching and cross-training ought to be part of each runner’s routine. Each have made a serious distinction in how robust I really feel throughout more durable efforts.
Energy coaching can assist enhance operating effectivity, stability, posture, and total sturdiness. Personally, I discover the most important 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 impression of operating. Actions like biking, strolling, energy coaching, and low-impact cardio can all assist operating efficiency with out including further operating mileage.
One other main bonus? Energy coaching and cross-training correctly can assist cut back the potential for damage as effectively. 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 among the most underrated components of operating effectively.
Sleep, relaxation days, mobility work, hydration, and total 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 impression on perceived effort.
A few of my hardest-feeling runs have occurred in periods the place I wasn’t sleeping sufficient or wasn’t totally recovering between exercises. Alternatively, runs are likely to really feel noticeably smoother after I’m persistently 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 gentle remedy, saunas, compression boots, and good old school foam rolling.
8. Working with different folks
Whereas operating is unquestionably certainly one of my solo self-care actions, operating with different folks can utterly change the texture of a tough run. Whether or not it’s a pal 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 assist, and a way of momentum throughout more durable parts of a run. I’ve personally discovered that conversations or group power can naturally assist take my thoughts off of the psychological discomfort of a tricky run.
Once I’m marathon coaching, I typically attempt to spherical up buddies to come back for a number of miles of every future, which additionally helps break the run up (once more, runner math).
9. Sporting the fitting footwear
Whereas no pair of footwear can totally substitute correct coaching, the proper trainers make a much bigger distinction than many runners notice.
Completely different footwear serve totally different functions, and discovering a pair that works effectively on your gait, coaching fashion, and objectives can assist runs really feel noticeably extra comfy and environment friendly. Issues like flat ft, excessive arches, or bunions all have an effect on what kind of operating sneakers you’ll really feel greatest 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 totally different pairs of footwear all through the week can assist cut back fatigue and maintain me feeling my greatest throughout robust runs.
10. Listening to your kind
The longer or more durable a run turns into, the simpler it’s for kind to step by step break down. Once 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 fingers, sustaining good posture, and retaining my stride clean.
Even small kind changes can assist enhance effectivity and stop pointless rigidity from build up throughout a run. I’ve discovered that after 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 facet of operating has a serious impression on perceived effort, particularly throughout more durable exercises and longer distances.
Easy mantras and mindset cues assist me keep targeted and keep away from feeling overwhelmed throughout tough parts of a run. As an alternative of eager 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 skilled 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 really like is to think about that is the final time I get to run. If I knew I’d by no means be capable of run once more after this, would I give up? Or would I take in 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 parts of the run forward of time: how I need to tempo it, how I need to reply when issues begin feeling tough, and the way I need 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 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 better sense of confidence and management going into more durable runs, particularly after I’m nervous a couple of exercise or race beforehand.
The takeaway
Laborious runs will all the time be a part of changing into a stronger runner, however components like fueling, restoration, pacing, mindset, and coaching technique can all have a serious impression on perceived effort.
Studying how you can assist my physique each bodily and mentally has been one of many largest recreation changers in how robust I really feel as a runner. Whereas none of those changes utterly get rid of discomfort, they’ll make tough runs really feel considerably extra manageable over time.
