WHy is running so hard?

You ever see a guy running on the track and ask yourself, "Why would anyone want to do that?" To most people, running may feel like a no go because of how difficult it is. That excruciating pain in your chest or burn in your legs. There's a reason why it's often used as a punishment in other sports. If your wondering why some people look like they're able to run with ease, your in the right place. It's not because a select group of people are just meant for running: anyone can do it. Trust me, it gets easier if you have a proper training plan, goal, and mindset. Today, we're going to talk about why running feels so hard when your first start, why other people run even though it's hard, and what you can do to make running so much easier.

Why it's HARD

If you ever hear someone say, "Running never gets easier. You just get faster" you'd probably be deterred from running, but the truth is, that claim is only half true. Running does technically get easier because your able to run at the same pace as before with less effort. If you ran at a 12 minute per mile pace when you first began - and that felt very difficult - then after a couple months of consistent training, that same 12 minute per mile would feel easier and that same previous level of difficulty would be what you feel when running, lets say, 10 minutes per mile. So regarding all the advanced runners out there, it's not that it is easier for them, it's just that they can run faster at a lower effort. Their running pace might feel like what a brisk walk feels like to you. Through training though, you can definitely make it so that a running pace feels comfortable.

Why does it hurt so much in the first place though? Well, before your body adapts to the training, your heart is much less strong and the alveoli in your lungs are less dense. When you first begin running, you take in more oxygen. That oxygen, travels into your lungs, where the alveoli are. Those alveoli are like little sacks that transport that oxygen into your bloodstream toward the heart. The heart will begin pumping faster to transport all that oxygen to your muscles which allows you to run. The reason why your breathing super heavy, have pain in your chest, and easily get muscle cramps or stitches when you first run is because your lungs don't have enough alveoli to send enough oxygen into your bloodstream. Inadequate oxygen in your bloodstream means that the heart can't send enough oxygen in your muscles to make them contract. Because of this, your muscles accumulate carbon dioxide instead and that causes a burning sensation due to the hydrogen build up. Additionally, an unadapted heart may feel pain because it's not used to the high levels of exertion and power. This lack of oxygen in your body is what causes the muscle pain, headache, and fatigue.

Don't worry though, it may seem like running sucks, but as you train, your body will adapt by increasing alveoli density in your lungs, growing stronger heart muscles, and it will increase mitochondria in your muscles cells, which allows more energy to be used.

Why People do it

Turns out, after a couple weeks of running through the painful stuff, it gets easier. When I first started running, I would run around the block one time. Everyday, I would run around it and try to do it faster than my previous time. It was only a couple hundred meters long, maybe a five minute walk, but I kept doing it. The first time I did it, I ran for about 1 minute, then ended up getting tired, so I took a break. It ended up taking me like seven minutes, which is longer than it would have been if I had just walked it normally, but after a couple weeks, I ended up bringing my time all the way down to two and a half minutes. From there, I started running two laps, then three, then I began running around the neighborhood, and finally, after a couple of months, I was able to run five kilometers (3 Miles) without stopping.

Honestly, the first couple weeks or about 10 sessions that you do are going to be the hardest. That's when your body is still brand new, adjusting to the new stimulus. You just have to stay consistent, push through those first couple of weeks, and it will definitely get so much easier.

Runner's High: a euphoric sense of peace, happiness, calmness, and content felt during and after your run. Ever heard of runners high? Some people say it's real. Some people say its not. Science says it is though. An article from Johns Hopkins Medicine states "Exercise increases the levels of endocannabinoids in the bloodstream...endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm." From personal experience, runner's high is real. It feels like the world around you quites down. The stresses of life fade away. All you pay attention to in the nice scenery around you. Your body is in a laminier like motion where you legs fall into position, body's relaxed, and everything feels very nice. I can explain it all I want, but you really won't get the full sense till you experience it yourself. It may be tough to experience it for a while when you first begin, but once you do, it makes the whole journey worth it.

Many people also run because it allows then to get fitter, healthier; stronger, not just physically but mentally too; and it gives people a goal to chase.

How you can make it easier

Running doesn't need to be as difficult as it seems. I'm going to list a few things that make running hard and a few things to make it easier, then i'll dig deeper into each one.

1) Training too hard, often, or fast

2) Overthinking your pace, heart rate, data, metrics, etc.

3) Improving your form and running economy

4) Having patience and consistency to enjoy running

5) Warming up, cooling down, recovery

6) Trying a different type of cardio

Training too Hard, Often, or Fast

When you first begin, it is super easy to overtrain. Why? Well, the combination of your body not being used to the movement and an initial spike of motivation can cause you to do too much too soon. If your just starting out with running, I recommend to run for 20 minutes two or three times a week and then increase your mileage by no more than 10% each week.

Overthinking

If you just got into running and you bought yourself one of the running watches with all that HRV, HRM, Vo2 Max, RHR, Training Load, etc, etc, etc, then it can be really easy to just go by the numbers and only look at that when your running. I'm not saying that that is a bad thing to do, in fact, it is a great tool to use, but don't get too caught up in the numbers and heart rate zones. When you first start running, it will likely be difficult to adhere to your zones, so just go off of feel.

Running Form

When you first start out running, you'll most likely have pretty bad running form whether you know it or not. Some people don't have this issue and they're actually pretty good, but it's not the case for most. If you want to improve this there are many videos online that you can check out. Here are some general tips though:

1) Keep your head up and looking about 20 meters in front of you

2) Relax your face. Tense face means, tense shoulders, tense back, and tense hips. Having a relaxed body position starts from your face

3) Tighten core and don't bend your lower back. This is to prevent injury in the lower back

4) Land your foot underneath you and on the middle of your foot. Don't overstride and don't drag your feet.

5) Again, remember to relax. Having a tight body position leads to exhaustion.

6) Stride from your knee, not your foot. This helps keep your body stable, strong, and helps with tip #4

Consistency

It takes time. Some people will improve very quickly. Some will improve slowly. Make sure you stay consistent. There might be some days where it's harder than normal and thats ok. Just keep showing up, and in the long term, you will get better. If running begins to become boring or stagnant, try something new. There are other options like swimming, cycling, rowing, yoga, lifting, and more. Find what works for you - something you enjoy and can improve in - and stick to it!

Proper Recovery

This is similar to the point #1 but not exactly. This is more specific. Whenever you start your run, make sure you do some dynamic stretches, easy running, and ease into it. Never just begin your workout. This can lead to injury, poor recovery, bad form, and early exhuastion. It may be boring, but it is worth it. Also, don't neglect a cool down with some easy running and static stretching to improve recovery. It may seem small, but it makes such a massive difference in your workouts and recovery.

Finding what works

If your having a hard time with running, or maybe you have been doing for a while and want to try something new, then that is ok. You want to do something that you enjoy and works for you. Feel free to checkout some of the free gym, hybrid, and running progams on this blog. If that doesn't work for you, you can also try cross training like cycling, swimming, or another sport.

Yea, running can be very difficult, but it gets easier. Stay consistent, do your best, and find something that you enjoy doing. I hope this knowledge and advice can motivate you to begin your running journey or to try something new.

Linden, David. “The Truth behind ‘Runner’s High’ and Other Mental Benefits of Running.” Www.hopkinsmedicine.org, John Hopkins Medicine, 2022, www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running.‌“5 Mental Strategies to Make Running Feel Easier.” Nonetorun.com, 2024, www.nonetorun.com/blog/mental-strategies-make-running- easier#:~:text=Our%20research%20has%20shown%20that,pleasant%2C%20easier%2C%20and%20enjoyable.‌ “Ways to Make Running Feel Easier - Harvard Health.” Harvard Health, 8 May 2021, www.health.harvard.edu/staying-healthy/ways-to-make-running-feel-easier.

Words: 1,696Aug 5, 2025

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