How to Run Without Getting Tired

New runners often feel frustrated when they become breathless soon after starting their run. It's not necessarily their fitness level, but the speed and how they're running. If this sounds familiar, you can improve your running form and learn to run without getting tired.

How to Run Without Getting Tired

Running without getting tired requires stamina, endurance, and strength in your heart, lungs, and muscles—especially in your lower body. You'll also need mental fortitude and plenty of practice—a pair of lightweight running shoes will help, too. Building endurance takes time and there is no one-size-fits-all approach for running stamina.

You will get far more out of a run if you learn proper form and technique, paying attention to the foods you eat and the time you spend warming up.

Preparing for Your Run

Preparing with a proper warmup can keep you from getting tired while running.

Setting Your Run's RPE

Many runners get winded too quickly because they run too fast. To avoid this, use the RPE scale for your runs. RPE, or rate of perceived exertion, is a subjective scale from 1 to 10 representing how hard a person is working during physical activity. The number 1 represents light activity and 10 is extreme effort, like an all-out sprint.

Before you go running, set a target level of intensity for your run. Use the RPE scale to rank your perceived exertion during your running workouts.

Easy runs should rank at about a 3 to 4 on the RPE scale. Moderate-intensity runs should feel like a 4 to 7, and more challenging runs (such as speed workouts) rank higher.

Many factors affect the RPE scale, but most experts agree that it is the easiest way to know if you are working too hard—or not hard enough.

Warm Up

Warming up prepares your muscles for more strenuous activity, especially important if you are running in the cold.

Start your warmup with an easy jog or walk. Aim for about 10 to 15 minutes of light activity to get your blood pumping and increase your core temperature. If you choose, add a few running drills or dynamic stretches.

Fuel Properly

Running requires an ample supply of fuel in the form of glycogen. If you go for longer runs (more than an hour), be especially careful to eat well before you run. This is why people carb-load before a marathon. For shorter runs your usual diet will be sufficient.

When you start a strenuous activity such as running, your body converts glycogen into glucose for fuel. If your blood sugar is too low, you will burn out quickly. This is true even if you are in relatively good shape.

During Your Run

To run longer without getting tired, do what the pros do. Check your form, control your breathing, and pace yourself.

Monitor Intensity

Your RPE rating can help you monitor how hard you're running and determine your heart rate. For example, a rating of 2 to 4 on the RPE scale corresponds to a heart rate of about 50% to 60% of your maximum heart rate.

Your maximum heart rate (MHR) is the highest number of times a healthy heart can beat per minute during cardiovascular ability. The easiest way to estimate your MHR is to subtract your age from 220.

When you first start running, keep your heart rate around 65% of MHR, or lower. If you can run at this pace without getting tired, gradually increase until you reach 85% of your MHR. Use your heart rate monitor to indicate your intensity while running.

Run at a Conversational Pace

Another way to track your intensity is to keep your pace moderate enough so you can talk in complete sentences, not just one-word responses. If you aren't running with a buddy, test yourself by singing "Happy Birthday." You should be able to do it without gasping for air.

If you can't complete a full sentence, slow down and take a walking break. The run/walk approach is great for building endurance. When you catch your breath, begin again at a more manageable pace.

Check Your Posture

Hold your torso upright and avoid bending at the waist while running to breathe more efficiently and prevent the compression of your diaphragm. Slumping or hunching decreases your lung capacity while increasing your breathing rate.

Belly Breaths

During your runs, breathe from your belly rather than your chest. Use your diaphragm to fill and empty your lungs. Belly breathing gives your lungs much more room to expand and helps prevent side stitches, which can develop when you breathe too quickly.

Swing Your Arms

Keep your arms at a relaxed 90-degree angle while running, allowing them to swing naturally from the shoulders without swaying across your chest.

As you step with your right leg, your left arm will naturally move forward. The pattern reverses on the other side. This contralateral movement helps propel your body forward so your legs don’t work as hard.

Relax Your Breathing

If you allow yourself to breathe deeply but comfortably, you may notice that your breathing starts to sync with your footstrikes. This is called locomotor-respiratory coupling (LRC). All mammals do it, but humans have greater flexibility in using it.

Many runners fall into a natural 2:1 LRC pattern; for every two steps, they take one breath. Don't force yourself into an unnatural pattern; find your natural rhythm and relax as you run.

Focus on Endurance

Use your breathing as a guide and think about running farther (or for a longer period) rather than running faster. If you can run a certain distance without getting winded, you can gradually pick up the pace as long as you follow the same rules regarding form and breathing.

When You Still Feel Tired When Running

If you try each of these approaches and still get winded during your runs, remember that it happens to everyone—even the most seasoned runners. In fact, you may notice you have days when you get tired no matter how slowly you run. It's normal to have good and bad days.

When you have a challenging run, scale back to rest and regroup. Don't worry too much about a single workout. Instead, stay consistent and focus on your training plan. Change happens incrementally. If you stick to your plan, you'll see results over time.