New runners often feel frustrated when they get winded soon after starting a run. It’s not necessarily your fitness level that’s the issue—it’s the speed at which you are running and the way you are running. Improving your running form and economy can help you learn how to run longer without getting tired.
How to Run Without Getting Tired
Running without getting tired requires you to build stamina, endurance, and strength in your heart, lungs, and muscles—especially the muscles of your lower body. You’ll also need mental fortitude and lots of practice. Building running endurance takes time, but with continued practice, you can run longer distances and feel less tired when doing so. While there is no one-size-fits-all approach to building stamina for running, there are a few key principles to keep in mind.
First, you will get far more out of a run if you learn proper running form and technique. Equally important is how you prepare for a run, including the foods you eat and the amount of time you spend warming up.
These strategies can help you build endurance and stamina so you can run longer distances without getting as tired.
What Is Stamina?
Before Your Run
Making sure you’re adequately prepared for your run can help prevent you from getting tired while you’re running.
Understand RPE
Many runners get winded too quickly because they run at a pace that is too fast. To avoid this, it may be helpful to use a tool called the RPE scale for your runs.
RPE stands for “rating of perceived effort.” There are different types of RPE scales, but the easiest one to follow is a simple scale from 1–10, where the number 1 represents the least amount of effort and the number 10 represents the most extreme effort (like an all-out sprint).
Before you head out running, set a target level of intensity for your run. Use the RPE scale to rank your perceived exertion during your running workouts.
| RPE (Rating of Perceived Effort) Scale | ||
|---|---|---|
| RPE | Feels Like… | Estimated Heart Rate |
| 2-4 | Light exertion; appropriate for warm-up and cool-down | 50%-60% of max |
| 4-5 | Moderate effort; you’re breathing deeply but comfortably | 60%-70% of max |
| 5-7 | Moderate to vigorous effort; the run is challenging and you’re not sure how long you can continue | 70%-80% of max |
| 7-9 | Vigorous to extremely hard; you begin taking short, gasping breaths and you want to quit | 80%-90% of max |
| 10 | Ultimate effort | 100% of max |
Easy runs should rank at about a 3 to 4 on the scale. Moderate intensity runs should feel like a 4 to 7, and more challenging runs (such as speed workouts) rank higher.
Note that many factors affect the effort ranking of an RPE scale, which means it’s not always accurate. But most experts agree that it is the easiest and least expensive way to know if you are working too hard (or not hard enough).
How to Use Target Heart Rate Training Zones
Warm Up
Warming up prepares your muscles for more strenuous activity. This is especially important if you are running in the cold.
Start your warm-up with an easy jog or a walk. Aim for about 10 to 15 minutes of activity to get your blood pumping and to increase your core temperature. If you choose, add a few running drills or dynamic stretches.
A Dynamic Warm-Up to Use Before Your Workout
Fuel Properly
Running requires an ample supply of fuel in the form of glycogen. If you go for longer runs (lasting more than an hour), be especially careful about making sure that you eat well before you run. This is why you hear about carb-loading prior to a marathon; for shorter runs, your usual diet will be sufficient.
Glycogen is the stored form of glucose (sugar) which the body warehouses in muscles and liver for future use.
The moment you start a strenuous activity, such as running, your body will convert glycogen back into glucose to use as fuel. If you have too little in your body, 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 also determine your heart rate. For example, a rating of 2 to 4 on the RPE scale corresponds to a heart rate that is about 50% to 60% of your maximum heart rate.
Your maximum heart rate (MHR) is the upper limit (determined in heartbeats per minute) of your cardiovascular ability. The most simple way to estimate your MHR is to subtract your age from 220.
When you first start out with running, it’s a good idea to keep your heart rate around 65% of MHR or lower. If you are able to run at this pace without getting tired, you can gradually increase until you reach 85% of your MHR. If you have a heart rate monitor, you can also use the heart rate reading provided as an indicator of your intensity level while you’re running.
Run at a Conversational Pace
Another way to track your intensity is to keep your pace moderate enough so that you can talk in complete sentences, not just one-word responses. If you’re aren’t running with a buddy, you can 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 without a gasp, slow down and take a walking break. (In fact, a run/walk approach is often a great way to build endurance when first starting out.) When you catch your breath, begin again at a more manageable pace.
Check Your Posture
Always hold your torso upright and avoid bending at the waist while running. Proper posture will help you breathe more efficiently by preventing the compression of your diaphragm. Slumping or hunching decreases your lung capacity while increasing your breathing rate.
8 Tips for Proper Running Form
Belly Breathe
During your runs, breathe from your belly as opposed to your chest. Try to use your diaphragm to completely fill and empty the 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. They should 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 will help propel the body forward so that your legs don’t have to 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 the way that they use it.
Many runners fall into a natural 2:1 LRC pattern, meaning that for every two steps they take one breath. Try not to force yourself into an unnatural pattern, but simply find your natural rhythm and relax into it as you run.
Focus on Endurance
Use your breathing as a guide and think about running further (or for a longer period of time) rather than running faster. If you are able to 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.
Should I Try to Improve My Distance or Speed?
If You Still Feel Tired When Running
If you try each of these approaches and you still get winded during your runs, don’t worry. It happens to everyone, even the most seasoned runners. In fact, you may notice that you have days when you get tired no matter how slowly you run. It’s normal to have good days and bad days.
If you have a bad day, simply scale back and take steps to rest and regroup. Don’t worry too much about a single workout. Instead, focus on your overall training plan and stay consistent. Change happens incrementally. If you stick to your plan, you’ll see results over time.
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