I Can’t Run Longer, What Should I Do?

It’s a very personal topic I’d love to talk about for hours. As a beginner, you might find it very hard to run for longer distances. For some people, it might be even more difficult like me. It’s really frustrating to see people running for miles and for hours whereas you cannot even run for 10 minutes, which every single person should be able to run for. But don’t worry, it’s where i started, and now, i run 15 minutes 3-4 days a week, which may not be even a medium number for runners, but definitely a significant one for sedentary people who think to start working out.but the beginning wasn’t smooth. I found it almost impossible to run a kilometer in one single run-actually it was way harder for me than most people. So in this article i’ll tell how to overcome this. Even if you’re not that ‘weak’ when it comes to running, this article will definitely help you develop an efficient and enjoyable running routine as a part of your fitness journey.

1. know your current limit

No matter if you get tired after running 3 or 5 minutes, it’s not your actual limit , trust me you can run a bit longer than that, maybe just 30 seconds or 2 minutes more. So whenever you feel like stopping, just keep the faith and keep your feet moving until the breath really ends or the heart really beats so hard that you can’t continue. And note down your current limit.

2. Keep running for some days upto your limit

now as you know the boundary, keep running 4-5 days, everytime reaching that limit. But don’t run every single day, a good choice is running two consecutive days and taking rest the third day. One mistake everyone makes is trying to increase the limit every single time they run. But it drains your energy and motivation. You have to get used to it first!

3. Now increase your limit

once you’ve known your limit and got used to it, try to run 30 seconds more, you surely can do it. Continue for 4-5 days and then increase the limit again until you’ve reached 10 minutes running without a break.

4. Be consistent

if you run 3 days this week then do nothing next week, it’s not gonna work, you have to start again. So however little you run, never rest for a week. 

5. Run more often

Once you get used to running, you can add more runs into your schedule. Let’s say you’ve been running 3 days a week. Now you can make it 4 or even 5, but always keep some rest days to let  your muscles recover.

6. Train Your Mind

Running longer distances isn’t just about physical endurance; it’s also about mental strength. Finding a running buddy can provide both accountability and encouragement, making those longer runs more enjoyable. Listening to power songs with an upbeat tempo can keep you motivated and help maintain your pace. Setting personal goals and visualizing your success can further enhance your mental resilience, pushing you to go the extra mile.

7. Warm Up

A proper warm-up is crucial for preparing your body for longer runs. Start with a few minutes of light jogging or dynamic stretches to increase your heart rate and loosen up your muscles. This not only helps prevent injuries but also enhances your performance by improving blood flow and flexibility. Incorporating a consistent warm-up routine can make your longer runs feel more manageable and less strenuous.

8. Invest in the Right Kit

Having the right gear can make a significant difference in your running experience. Invest in quality running shoes that offer proper support and cushioning to minimize the risk of injury. Wearing moisture-wicking clothing can keep you comfortable and dry, preventing chafing during longer runs. Additionally, consider accessories like a hydration belt or running watch to monitor your progress and stay hydrated on the go.

Starting your running journey can be daunting, especially if you’re coming from a sedentary lifestyle. But remember, every runner starts somewhere, and the most important part is taking that first step. By knowing your limits, gradually increasing your endurance, and maintaining consistency, you can build a sustainable running routine that fits your lifestyle. Training your mind, warming up properly, and investing in the right gear are additional steps that can make your runs more enjoyable and effective.

Every bit of progress is a victory. Celebrate your milestones, no matter how small they may appear. Running for 15 minutes might not be a marathon, but it’s a significant achievement that marks your dedication and growth. Keep pushing yourself, and don’t be afraid to challenge your limits. 

So, what has been your biggest challenge in starting a running routine, and how did you overcome it? Share your experiences in the comments below!