Why does running have to be so damn hard? You head out the door with a spring in your step but five minutes later, you’re huffing and puffing and ready to quit. Or maybe you check your watch all the time, relying on it to tell you precisely how fast you’re running and how many miles you have left to go. (Been there, done that!) One reason for your burning lungs? You have trouble pacing yourself. Here’s your guide to learning how to set yourself at a challenging yet doable pace on your next run.

RELATED: 20-Minute Treadmill HIIT Workout to Crush Calories

Why Is Pacing So Difficult?

When you start your run, it can feel like your breathing rate skyrockets after just a few steps. That’s because your cardiovascular system isn’t warmed up yet, says New York City-based running coach Jess Underhill of Race Pace Wellness. “When someone breathes heavily, it confuses them and they don’t know how to regulate their breath,” she says. “They either quit or think they aren’t cut out for running, thinking they can’t even make it down the block.”

Group fitness habits might be to blame, too. According to Underhill, our approach to spin and HIIT classes and AMRAPs (as many reps as possible) can influence the way we prepare ourselves for a run. “It’s a different mindset. In classes, you go all out and push yourself to the extreme. You can’t do that when you’re just starting out running or else you won’t go very far.”

RELATED: 3 Breathing Techniques for a More Effective Workout

7 Ways to Learn to Pace Yourself

Whether you’re a marathon maven or a newbie seeking to cross your first finish line, pounding pavement at a consistent pace is not as intuitive as it may seem. Like any skill, you have to practice tuning into your body and learning how different paces feel.

1. Slow down.
It may seem counterintuitive, but taking it down a few notches is the first step to getting a grip on your pace. “Learning how to run at a truly easy intensity is one of the hardest things for people, whether they are just beginning to run or trying to run faster times,” says Caleb Masland, a North Carolina-based USATF-certified running coach. “Starting out too hard can quickly turn running into a frustrating versus a rewarding experience.” Underhill advises her runners to start slower than you think. That way, you finish feeling like you could keep going. Another way check yourself? Run at a pace where you can easily carry on a conversation.

2. Check your breath.
Paying attention to your breath is one of the best ways to measure the pace, effort and intensity of your run, says Masland. Your breathing shouldn’t be labored. Think easy breaths in every three to four steps, and easy breaths out every three to four steps, he says…

I know what you're thinking: Between lipstick, tinted lip balm, and regular lip balm, you already own plenty of lip treatments. I was like you too, once. When I received Herbivore Botanicals Coco Rose Lip Polish ($18; sephora.com) in a gift bag, I thought, "I seriously do not need one more lip-related product rolling around in the bottom of my purse." I almost gave it away, which would have been good news for my mom or whichever of my friends was the lucky recipient, but bad news for me, because this stuff is incredible.

I have tried lip scrubs in the past and even DIY'ed my own with sugar and olive oil, but none have worked quite as well as the Coco Rose Lip Polish, which is all-natural and made with sugar, rose, coconut oil, Shea butter, and vitamin E. To use, put a tiny amount of the polish on your finger and gently massage into your lips (during which time I usually have to concentrate on not accidentally swallowing the sugar). Let it sit for a minute, then rinse off with warm water. The result? Super-smooth, exfoliated lips that I swear look slightly fuller.

As a bonus, the scrub has been especially helpful in the winter. In the past when my lips were chapped (usually every single day from November until March), I'd apply countless layers of Chapstick in an attempt to heal the peeling, angry skin. But this polish has worked wonders and proven much more effective at actually removing dead skin, leaving behind a smooth, flawless canvas. I've been using it at night and then following with a hydrating lip balm or just before I apply lipstick.

Eat better, join a gym, drink more water, get eight hours of sleep every night…many of the most popular New Year's resolutions are focused on living a healthier, more balanced life. But what do those people who are already extremely healthy (in fact, it's their job to be) want to improve upon? We polled 20 wellness influencers, from nutritionists to celebrity trainers to healthy start-up founders, to find out what their self-improvement goals are for the upcoming year. From being more mindful to carving out time for themselves to working out a little less (if only we all had that problem), here are their resolutions for 2017.

RELATED: 21 New Year's Resolutions You'll Actually Keep

Embrace mindfulness and live in the now

"Be even more mindful with the words I use, making sure they are influential in a positive, hopeful, and inspiring way; not just for the clients I train, but for everyone I interact with, including myself." 
—Tanya Becker, co-founder and Chief Creative Officer of Physique57

"Furthering my meditation practice. I find that mindfulness not only allows me to react more calmly in stressful situations, but it also helps me feel happier overall and more in the moment, whether I’m eating, being active, or spending time with my hubby and pets."
—Cynthia Sass, MPH, RD, Health's contributing nutrition editor

"I resolve to listen closer, breathe deeper, and be more present. I hope to think less and risk more. And while focusing on all these things, I hope to empower others to do the same. I'm very excited for 2017!"
—Olivia Young, founder of box + flow

"My New Year's resolution is to commit—to be more instinctual and trust my gut. To work harder, and to live in the now."
—Derek DeGrazio, celebrity trainer and managing partner at Barry's Bootcamp Miami

"Journal every day. Each day can be a roller coaster of emotions and thoughts. Writing them down is a form of therapy that helps us unwind and re-evaluate situations. It's an incredible release!"
—Karena and Katrina, founders of Tone It Up

"Slow down and live in the moment more. I’m going to work on spending less time on my phone. In 2017 I’m going to be grateful for the little things and celebrate them when they happen, instead of waiting or even forgetting them."
—Elizabeth Stein, founder and CEO of Purely Elizabeth

RELATED: 13 New Year's Resolutions You Shouldn't Make

Pay it forward

"My New Year's resolution is to advocate on more result-oriented ways and less social ways to educate and support people's lives. This is an important year in health and I feel a strong commitment to providing people tools that help them invest in their health and their futures. I feel that the trends in fitness will be taking a backseat to people wanting life-long solutions that pay it forward in a really meaningful way…