How To Run And Not Feel Like You’re Dying

Running is hard.

Even those that manage to gain the elusive runner’s high, still spend the majority of their time running feeling uncomfortable. But that isn’t necessarily a bad thing. In fact, it’s often one of the best parts of running. Without it, there’s no sense of accomplishment after pushing through a tough run.

So, yes, running is hard and often uncomfortable, but there’s a difference between feeling challenged and feeling like you’re dying.

Many people mistakenly believe they hate running, because they believe it requires ignoring the voice that says, “I’m dying, I need to stop.”

Here’s a secret they don’t tell you; you’re allowed to listen to that voice. You’re allowed to walk.

I’m a runner, a triathlete, and a coach. During almost every long race or long training run, I’ve taken a walking break. Why? Because running is hard, and walking breaks makes it easier.

For those who bristle and think you can’t call yourself a runner if you walk; it’s a lie. I have the finishing medals to prove it.

Why Does It Feel Like You’re Dying?

It’s all about what happens when you run.

When you exercise, your body uses and needs more oxygen. You feel like you’re dying because you aren’t getting enough, it’s a problem with the supply and demand of oxygen. If the oxygen in (supply) is equal or greater than the oxygen used (demand), then you feel pretty good.

If the amount of oxygen coming in (supply) is less than what you need (demand), you aren’t getting enough oxygen. That’s not good. Your body makes you feel horrible, so you’ll stop running. Which lets you get more oxygen.

How to Not Hate Running

So how do you keep from feeling horrible when you run? It’s simple.

When your oxygen supply is low, listen to your body and take a walking break. Walk-run programs are great for novice runners or if you’re struggling with long runs.

You can formalize this with a couch to 5k walk-run, a similar progression program, or the Galloway run-walk-run method.

The good news is that over time, you’ll be able to run further with fewer breaks. That’s because, as you become more fit, your body learns how to more efficiently take in and utilize oxygen. This lets you run further and faster while feeling less out of breath.

Enjoy your run and, if you need it, embrace the walk!