Running without stopping is a goal I once had when I began running in 2019. I couldn’t wait for the day I would finish 1 kilometre without stopping.

And that day came.

I started finishing a full kilometre and now 2km without feeling too tired to stop.

Here are tips that have helped me start running 2 kilometers daily, (and sometimes more) without stopping.

1. I Have an Early Sleep Routine

I go to bed latest 9.00 pm and wake up at 5.00 am.

An early sleep routine will help you sleep enough for your body (muscles and joints) to recover.

Recovery and rest increase energy to run without struggling.

2. I Dress in Comfortable Running Gear

Wear comfortable and well-fitting running clothes and shoes.

As a newbie runner, I badly twisted my ankle from running in flat shoes.

So, ensure you find a good sport shoe to cushion your feet from the high impact exercise.

3. I Take Short Strides

Compared to taking long strides that will make me run out of breath and stop, short strides will help you breathe and run comfortably without stopping.

Taking short strides also minimizes landing shock, which will prevent your feet from hurting.

4. I Warm Up Before Each Run

Warming up before a run increases blood flow and oxygen to the body, and loosens tight muscles, which makes it easy to run without stopping.

Related: 6 Gentle Warm-Up and Cool-Down Stretches for New Runners

5. I Breath In and Out

Breathing in and out when running helps the lungs take in oxygen to create energy and take out carbon dioxide (the waste product that’s created when energy is produced).

The heart then pumps the oxygen into the muscles used when running.

When starting a run, breathe through the nose and out through the mouth.

If you pick up the pace, breathe in and out through both mouth and nose to get more oxygen to your lungs and muscles.

6. I Pace Myself

To pace yourself, run steadily and then align that pace with my breathing.

You’ll feel a balance in your running form, allowing you to stride comfortably without stopping.

7. I Constantly Check-In with My Running Form

For a comfortable running posture keep your head, shoulders, and arms relaxed, then keep looking forward and down 5 meters ahead to prevent the risk of tripping or falling.

8. I Allow Myself To Rest

When I started running in 2019, I struggled to finish many runs because of burnout from running daily.

Now, I have running and resting days. Resting will help you enjoy running and even long for it.

9. I Run with Friends or My Running Club

I joined a running club in my hood, and because of regularly running and training together, finishing a 2km and some days more, has become possible for all of us.

Bonus Tips

10. I Do One Work after Running

It could be strength exercises like squats and lunges to build strength or running drills like high knees to build running endurance.

11. I Stretch After Every Run

Aerobic activities such as running can cause tight quads and hamstrings.

Therefore, post-run stretching is vital to increase the flexibility and range of motion of your joints.

12. I Run a Longer Distance Once a Week

Every Saturday, I ensure I run 5 km.

Longer distances gradually build mental strength and aerobic fitness to complete shorter runs effortlessly.

13. I Continually Teach Myself to Appreciate Running

It is a huge blessing to be able to run and enjoy the outdoors. So, amid the pain, remind yourself that. It will help you love and appreciate running more.

Frequently Asked Question

Is running 2km every day without stopping enough to increase physical fitness?

Yes. A 2km distance is enough to improve fitness.

Run consistently with rest days and strength train to tone and strengthen your muscles.

In conclusion, these are tips I’ve been using to run 2km daily. I hope they help.

Now I’d like to hear from you.

Any more tips you would like to add about this post?

Please share in the comment box below.

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