How To Run Without Getting Tired: 11 Ways To Boost Your Running

As a running coach, one of the most common questions I get from newer runners is: “How do I run longer without getting so tired?” The truth is, running isn’t just about pushing through fatigue—it’s about training smart and building your endurance over time.

While many runners eventually shift their focus to speed and racing performance, the real foundation of running success is aerobic endurance. Without it, even short runs can feel like a slog, and longer efforts become mentally and physically exhausting.

The good news?

There are plenty of proven tricks and strategies to help you build that all-important stamina without feeling like you’re constantly hitting a wall. From pacing and fueling to strength training and recovery, small tweaks to your approach can make a big difference in how long (and how well) you can run.

So, whether you’re training for your first 5K or tackling longer distances, here are my top 11 coaching-backed tips to help you run longer, stay strong, and feel good doing it.

How to run without getting tired

#1: Pace Yourself

The easiest way to manage your energy levels to run longer without stopping is to slow down your running pace. You should be running at an easy, conversational pace when you are trying to run longer distances, especially for long runs.

If you are training by heart rate, try to keep it between 60 to 75% of your max. 

It can be challenging for beginner runners to run at a slow enough pace for their heart rate to be that low; you may feel like you need to walk. 

In fact, the Maffetone Method, which is a popular heart rate training method for distance runners, focuses on “running slow to run fast.” This might seem like an oxymoron for most beginners, but it can actually be an effective endurance training method.

It requires that you keep your heart rate under 130 bpm for long runs and easy runs.

This means that if you are doing the Maffetone Method, if you cannot keep your heart rate below 130 while running at an easy pace, you are supposed to stop running and start brisk walking until your heart rate drops.

As your fitness level improves, you should be able to maintain an easy pace while running, meaning that you will not have to intersperse as much walking.

However, even if you don’t want to use that training approach, as long as you are running at a conversational pace or an effort level on the rate of perceived exertion (RPE scale) of 3-4, you are probably running a slow enough pace for the long distance.

#2: Follow a Training Plan

I recommend you follow a training plan that is appropriate for your fitness level when training for any distance.1Boullosa, D., Esteve-Lanao, J., Casado, A., Peyré-Tartaruga, L. A., Gomes da Rosa, R., & Del Coso, J. (2020). Factors Affecting Training and Physical Performance in Recreational Endurance Runners. Sports, 8(3), 35. https://doi.org/10.3390/sports8030035

‌A good training plan will progress the intensity and duration of your workouts appropriately, helping you build endurance while reducing the risk of injury.2Fokkema, T., Damme, A. A. D. N., Fornerod, M. W. J., Vos, R., Bierma‐Zeinstra, S. M. A., & Middelkoop, M. (2020). Training for a (half‐)marathon: Training volume and longest endurance run related to performance and running injuries. Scandinavian Journal of Medicine & Science in Sports, 30(9), 1692–1704. https://doi.org/10.1111/sms.13725

If you aren’t following a good training plan, you may not be taking an adequate number of rest days, or you might be trying to jump up your long run distances too quickly.3Quinn, T. J., & Manley, M. J. (2012). The impact of a long training run on muscle damage and running economy in runners training for a marathon. Journal of Exercise Science & Fitness, 10(2), 101–106. https://doi.org/10.1016/j.jesf.2012.10.008 This can increase your risk of injury and overtraining, leading to physical and mental fatigue and burnout.

On the opposite end of the spectrum, new runners should follow a beginner training plan so that they are running frequently enough to see improvements in their fitness level. 

This doesn’t mean you should run every day, but going out only once a week for a running workout won’t help you build endurance for distance running at a significant rate.

#3: Master Your Fueling Strategy

Fueling and hydration are essential parts of any smart running regimen especially as your mileage builds.

You need to eat enough calories day to day to support your training, not just for recovery but also to keep your energy levels steady throughout your runs.

Once your workouts extend past the hour mark, it’s time to start practicing in-run fueling with water, electrolytes, and easy-to-digest carbs like energy gels or chews. This helps prevent dehydration and the dreaded “bonk,” which happens when your glycogen stores run low and your body struggles to keep up by switching to fat as fuel.

Even before you head out, a light pre-run snack—like a banana or a slice of toast with nut butter—can help top off your glycogen stores and give you a stronger start.

As a coach, I see time and again how runners who fuel well feel and perform far better, especially when transitioning to longer distances like the half marathon or full marathon. Don’t wait for race day to dial in your strategy—make it part of your routine now.

#4: Check Your Diet

Runners should follow a balanced diet with plenty of complex carbohydrates, proteins, and healthy fats.4American College of Sports Medicine. (2009). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 41(3), 709–731. https://doi.org/10.1249/mss.0b013e31890eb86

‌A balanced diet with whole grains, vegetables, fruits, low-fat dairy, nuts, seeds, lean proteins, eggs, and similarly nutritious foods will provide you with the electrolytes, carbohydrates, and amino acids to repair muscle damage your body needs for optimal energy levels and recovery from training.

You should be eating enough calories to support your workouts as well as your daily physical activity outside of your training plan.

Being in a caloric deficit, such as if you are trying to lose weight or following a restrictive diet where you aren’t eating enough carbs, healthy fats, or protein for your body weight and activity level, will leave you feeling depleted before you even try to run.

#5: Drink Water

Hydration needs for runners extend beyond hydrating before, during, and after your longer runs and workouts. You should be drinking plenty of water throughout the day so that your urine is pale yellow.

If you are a heavy sweater or are doing long runs for marathon training, you may also need to have electrolyte drinks or sports drinks after your runs if you still feel like your energy levels or glycogen are low, or you are still dehydrated.

Electrolytes and glucose, as well as other simple carbs/sugar in fluids increase the rate of absorption.5Jeukendrup, A. E. (2017). Training the Gut for Athletes. Sports Medicine, 47(S1), 101–110. https://doi.org/10.1007/s40279-017-0690-6

#6: Do Cross-Training Workouts

One of the best tips for beginners or runners returning from an injury or an extended break who want to build endurance more quickly is to incorporate longer cross-training workouts.

Low-impact cross-training reduces the impact stress on your body relative to running while still giving you a great cardio workout and strengthening your heart and muscles for running longer distances.6NILSSON, J., & THORSTENSSON, A. (1989). Ground reaction forces at different speeds of human walking and running. Acta Physiologica Scandinavica, 136(2), 217–227. https://doi.org/10.1111/j.1748-1716.1989.tb08655.x

#7: Work On Your Running Form

Improving your running form not only reduces your risk of injury but can also make you a more efficient runner.

Having a better running economy essentially means that you can run at the same pace while using less energy. When you are using less energy, you can run longer distances without getting tired—the ultimate goal in distance running.

There could be a variety of issues with running form that can compromise your running economy.

New runners are best served by either working with a running coach or going to a reputable running shoe store to get a running gait analysis.

Proper running form will also decrease the risk of injuries, which will allow you to train more consistently without continually needing to take ad hoc rest days that aren’t on your training plan, because you keep having little niggles or injuries crop up.

Consistent training is key to building endurance for running.

#8: Warm Up and Cool Down

As a running coach, one of the biggest mistakes that I see both new runners and experienced distance runners make is not doing a warm-up and cool-down.

Most runners make the time to do a warm-up and cool down with interval training workouts, but even when you are doing a longer run at a conversational pace, it is a good idea to do a warm-up.

Start with a few minutes of brisk walking or easy running before settling into your comfortable running pace.

This will help increase your heart rate and warm up your muscles, resulting in a smooth, efficient running stride with no difficulty maintaining proper running form.

When doing interval training workouts on the track, adding dynamic stretches to your warm-up is a great way to activate your muscles, making you feel loose and limber.

Take a few minutes at the end of your run for a cool down. This can be running at an easy pace or brisk walking, depending on your fitness level.

#9: Add Interval Training

The best training plans for distance running typically have interval training workouts.

Interval training is a great way to improve your running performance by building aerobic and anaerobic fitness, improving VO2 max, and running economy.

Then, running an easy run at a conversational pace will feel all the more comfortable when you have gotten used to fast intervals on your hard days.

New runners can do interval training with brisk walking in between the running intervals.

Fartlek workouts, where you drop down to an easy pace in between the faster running pace intervals, are a great way to improve running endurance for more experienced runners because you are never actually stopping.

#10: Start Strength Training

Strength training exercises like squats, step-ups, deadlifts, and lunges can indirectly improve running endurance by helping you become fitter and stronger.7Barnes, K. R., & Kilding, A. E. (2014). Strategies to Improve Running Economy. Sports Medicine, 45(1), 37–56. https://doi.org/10.1007/s40279-014-0246-y

‌Building muscle by lifting heavy weights reduces the risk of injuries while also making the relative load of your body weight feel comparatively easy.

In these ways, strength training can allow you to follow your running training plan more consistently and reduce potential muscle fatigue while running.

Just make sure that you don’t do your strength training workouts right before you run, because pre-exhausting your muscles will hasten how quickly you experience tiredness or muscle fatigue.

Run first, and then do your strength training exercises or do your strength training workout on your rest days from running.

#11: Boost Your Motivation

It’s easy enough to talk about training strategies to build running endurance for running longer distances without stopping, but it is also important to consider the mental engagement side of distance running.

If you are bored or under-stimulated when you are running, particularly if you are trying to do long runs alone, your brain, also known as the central governor, might be telling you that you are more tired than you are.

Creating motivating playlists with upbeat music or listening to podcasts while running can be a great way to pass the time and keep your brain engaged.

You can even curate your playlist to have a slower BPM with your songs when you are trying to remind yourself to run at a conversational pace for longer runs or a faster BPM for times when you are trying to pick up the pace.

If you have the luxury of running with a friend, you can actually ensure that you are running at a conversational pace with friendly chit-chat, which also helps engage your mind so that running feels more fun and easy.

I can’t tell you how many times I have dreaded a long run, but then met up with some running buddies, and the miles just flew by.

Now that you’ve seen how to build up endurance and how to run without getting tired, what about speed? Check out the following guide for ways to get faster:

6 Tips and Strategies For How To Run A Faster Mile

References

• 1Boullosa, D., Esteve-Lanao, J., Casado, A., Peyré-Tartaruga, L. A., Gomes da Rosa, R., & Del Coso, J. (2020). Factors Affecting Training and Physical Performance in Recreational Endurance Runners. Sports, 8(3), 35. https://doi.org/10.3390/sports8030035
• 2Fokkema, T., Damme, A. A. D. N., Fornerod, M. W. J., Vos, R., Bierma‐Zeinstra, S. M. A., & Middelkoop, M. (2020). Training for a (half‐)marathon: Training volume and longest endurance run related to performance and running injuries. Scandinavian Journal of Medicine & Science in Sports, 30(9), 1692–1704. https://doi.org/10.1111/sms.13725
• 3Quinn, T. J., & Manley, M. J. (2012). The impact of a long training run on muscle damage and running economy in runners training for a marathon. Journal of Exercise Science & Fitness, 10(2), 101–106. https://doi.org/10.1016/j.jesf.2012.10.008
• 4American College of Sports Medicine. (2009). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 41(3), 709–731. https://doi.org/10.1249/mss.0b013e31890eb86
• 5Jeukendrup, A. E. (2017). Training the Gut for Athletes. Sports Medicine, 47(S1), 101–110. https://doi.org/10.1007/s40279-017-0690-6
• 6NILSSON, J., & THORSTENSSON, A. (1989). Ground reaction forces at different speeds of human walking and running. Acta Physiologica Scandinavica, 136(2), 217–227. https://doi.org/10.1111/j.1748-1716.1989.tb08655.x
• 7Barnes, K. R., & Kilding, A. E. (2014). Strategies to Improve Running Economy. Sports Medicine, 45(1), 37–56. https://doi.org/10.1007/s40279-014-0246-y