Pro Tricks to Enjoy a Run Even When It’s Painful and Tiring

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When I began running, I used to get so annoyed at the running pain that I stopped. Some days I would even wail through that pain.

And do you know what? I would still show up again the next morning. Crazy, right?

I had so much determination that I could not let myself quit.

I always told myself that it would get easier if I pushed through the pain of each run and ran again the following day. And it did. It got easier because now, I run up to 10km without stopping.

I have always wanted to understand the science behind running pain. And by pain, I don’t mean pain from injury. That is serious, and it would be best to seek medical advice.

I mean the burning sensation in your legs, lungs, and chest.

What’s up with that?

Let’s understand so you can enjoy every run, even during the pain and fatigue.

Why is Running Painful?

Apparently, it has much to do with the energy and oxygen in your body.

Your body relies on oxygen to create energy when there’s not enough energy. Therefore, when your oxygen levels are low, your muscles take over, which causes a buildup of lactic acid, thus causing the burning sensations.

So, what should you do to reduce running pain?

Increase Energy and Oxygen in Your Body.

By;

Taking deep breaths during a run. The oxygen taken in will travel to your muscles to create energy.

Fuel your body before and after a long run. With carbohydrates, protein, and water. Don’t be afraid to eat. Your body needs that energy. (I like to eat a banana for energy before and after every run).

Run regularly. The more you run, the easier breathing gets, and your body is fit and strong, leading to effectiveness.

Are you still with me? Did you get the whole pain thing? Good.

Then, let’s jump right into how you can start enjoying a run, even if it’s painful and tiring.

How to Love Running Amid Pain and Fatigue

Connect that Pain to a Good Feeling/thing/reward

Imagine being in the middle of a run that burns so much that you want to stop. You remember how good it will feel as you cross the finish line, mark your completion calendar, or have the first bite of bread at breakfast with no guilt because you have completed your day’s running goal.

Will you stop after that thought? I doubt.

You will instantly forget the pain and push yourself, and before you know it, you’re past that stubborn hill and feeling better or close to finishing the run.

In my running group, I hear my fellow runners psyche themselves up, saying, “thank God tomorrow is a rest day,” which motivates them to push on because they will not wake up to run the next day to give their muscles room for recovery.

Find whatever trick works for you and use it.

2. Take a short stride

When you overstride, your foot hits the ground in front of your knee instead of under. And you land on your heel first instead of the whole foot.

Because your feet land on the ground on very high impact, it could strain or injure your leg muscles. And with injury comes excruciating pain and ultimately stopping the run.

To avoid this, take small strides to enjoy the run comfortably, even when it hurts.

An overstride and a short stride illustration

3. Expect the Pain

Most beginner runners hope to run and not feel pain, but that’s not the mindset of a good runner.

Pain will be there. I mean, running is not child’s play. It is a vigorous exercise that repetitively uses large muscle groups in your body to burn calories and make you strong.

Hence, look forward to the pain and enjoy the run because your body is telling you that it is at work helping you meet your fitness/running goals.

4. Run for a Cause

Running for a cause is participating in charity runs that are important to you. It could be running for autism, and diabetes, among others. But charity runs are usually once a year, so what about days without charity runs?

Make running for a cause personal to you.

Tell yourself daily that you are running for everyone unable to run due to health difficulties. Remember that reason in the middle of the run when the pain starts to creep in. It will give you so much joy and pride that you won’t think of stopping from pain ever again.

5. Think of the Pain as Good Pain

Remember, you are sculpting a body you feel strong and powerful in and enjoy living in. In simple terms, you are creating art.

Yes, art.

And because nothing this good comes easy, during each run, enjoy the pain because it is worth it. It is not a punishment; it is good pain. You are sculpting, remember?

6. Train Your Mind and Body to Enjoy the Run During the Pain

Thru;

a.) Mindfulness – The ability to be in the present moment and to recognize your feelings and thoughts and physical sensations like pain, pleasure, aches, fatigue, etc.

While in that moment of weakness (pain, wanting to stop, fatigue), instead of ignoring the pain, be open to it, feel it, take pleasure in it, and enjoy the run.

Being this open will create a calmness you never knew possible, and finishing that run will confirm that you are truly strong even in your weakest moments.

b.) Gratitude – In that moment of pain, look around and see how blessed you are to be outdoors and be strong, healthy, and energetic enough to run.

That thought alone is enough to turn the complaining in your head into gratitude and enjoyment.

c.) Mantras – A running mantra is a quote, word, or phrase that conveys something you believe in. It could also be a song, movie, or book. It should empower you to keep going when you want to stop.

Have those words and quotes at your fingertips to use as a source of encouragement during those tough runs. Pick one or two mantras here that resonate with you.

7. Run for Fun

Just like running for a cause, run for fun. Run because you can. Because running is good. Because you want to breathe in the fresh morning air. Because you want to feel the gentle morning breeze touching your face (best feeling ever).

The pain is guaranteed. As we said before, you’re sculpting. Thus, find the fun in the running, and you’ll see that you will feel joy even in the hurt.

The fact is running hurts. Even the most experienced runners feel pain when running.

The only difference is that running consistently makes them better at embracing the runs amid the pain. You will, too, if you keep at it.

Run regularly. That’s the biggest trick of them all.