When Does Running Get Easier?

When they first get started with running, many beginner runners have a hard time getting adjusted to their new form of exercise. Since new runners struggle for different reasons, there isn't a "one-size-fits-all" answer to the question of "When does running get easier?" But a lot of new runners say that things feel a little easier and more comfortable once they were able to run continuously for 30 minutes.

So, if running even for just 5 minutes at a time feels like a struggle for you, try to be patient as you continue to build up your endurance and fitness. In the meantime, here are some ways to help make running easier.

Run at a conversational pace. As a beginner runner, you should do your runs at an easy, conversational pace, which means that you can talk comfortably (in full sentences) with someone as you're running. If you're running by yourself, a good way to know you're running at a conversational pace is if you're able to comfortably sing a short song such as "Happy Birthday".

Check your breathing. Another way to make sure that you're not running too fast is to make sure you're not out of breath. If you feel yourself huffing and puffing during the run, slow down and make sure are breathing deeply -- from your diaphragm, not your chest.

Don’t make big jumps in your mileage or running time. Give your body time to adjust, both physically and mentally, to small increases in time or distance.

Beat boredom. Some beginner runners are fit enough to run a certain distance, but they have a hard time pushing past boredom or other mental challenges during their runs. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with a group.

Should I Use Ice or Heat on My Running Injury?

Applying ice or heat can provide relief for many running injuries. For different types of injuries, though, you should use these treatments at different times. Basically, you shouldn't be going back and forth between a bag of ice and a heating pad, which I know a lot of runners do! Here's a guide to when to use hot or cold therapy:

COLD
When to Use: Use ice immediately after sustaining an acute injury, such as a sprained ligament or strained muscle. You can also use ice if you've re-aggravated a chronic injury, such as plantar fasciitis or shin splints. Ice baths can also help with muscle recovery after running a marathon or long-training run.
What to Use: You can use an ice pack, a plastic bag filled with ice; a bag of frozen vegetables; or even a frozen water bottle, which is especially good for pain on the bottom of the foot. Make sure that you place a towel between the ice and your skin -- don't apply it directly.
How Long: Ice for 15 to 20 minutes for three to five times a day, if possible. For acute injuries, ice the first 24 to 48 hours after the injury. For chronic injuries, ice when you've re-aggravated the injury and are feeling pain.

HEAT
When to Use: If you have a tender or tight spot that's been bothering you for a little while, applying heat before you run or workout can help loosen your muscle and relax the area.
What to Use: Use a heating pad or a towel soaked with hot water.
How Long: Before you head out for a run, apply heat for 5 to 10 minutes.

More:
How to Make an Ice Pack
How to Self-Treat Running Injuries

Treadmill Running Tips

So the groundhog saw his shadow today and, according to Groundhog Day tradition, that means six more weeks of winter. If snow, ice, and freezing temperatures are forcing you to run inside, here are some tips for treadmill running:

1. Running on the treadmill is physically easier than outdoor running. To simulate the resistance you would feel when running outside, set the treadmill at a 1% incline.

2. Make sure you warm up by running or walking at a slow, easy pace for 5-10 minutes. Spend 5-10 minutes doing a slow jog or walk at the end of your run to cool down.

3. Practice proper upper body form by keeping your arms at a 90 degree angle, just as you would if you were running outside. Don’t hold onto the handrails – they're only there to help you safely get on and off of the treadmill. Make sure your body is upright and you're not leaning forward.

4. Keep your stride quick and short to help minimize the impact transferred to your legs. Try to maintain a mid-foot strike to make sure you're not heel striking and sending shock to your knees.

More:
Beat Treadmill Boredom
Common Treadmill Running Mistakes

Can I Run With a Cold?

It's definitely still cold and flu season. I know that not because anyone is my house is sick (knock on wood), but because of all the emails and questions I've been getting from runners who are suffering with runny noses, congestion, sore throats, and other symptoms.

So when is it OK to run with a cold? When deciding whether you should run with a cold, you can use the above/below the neck rule. If your symptoms are above the neck (runny nose, sneezing, sore throat) then, yes, you can run. Just take it easy and don't do any intense workouts. And stop running if you experience dizziness, nausea or profuse sweating. If your symptoms are below your neck (chest congestion, intense coughing, diarrhea, vomiting), let your illness run its course before you start running again. Running under those conditions increases dehydration and may lead to more serious issues. You also shouldn't run with a high fever. Take off a few days and rest until you're feeling better. If you're not sure if you're ready to return to running, it's always best to check with your doctor.

But, don't worry, you won't lose much fitness by missing a few days of running. You'll be back where you left off in no time.

Related:
Why Do I Always Get a Runny Nose When Running?
Can I Run With a Hangover?