How to Run Without Getting Tired (with Pictures)

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How to Run Without Getting Tired (with Pictures)
How to Run Without Getting Tired (with Pictures)
Anonim

Whether you are a beginner or an experienced pro, you may find yourself tired and out of breath during a run. This aspect may have nothing to do with your fitness level. To run without getting tired, you need to take care of your body by giving it what it needs and getting it ready for running. Also, you have to run efficiently so as not to waste unnecessary energy. Strive to improve endurance over time so you can run without fatigue.

Steps

Part 1 of 3: Run Efficiently

Run Without Getting Tired Step 1
Run Without Getting Tired Step 1

Step 1. Establish a good pace

Many are tempted to give it their all in the first part of the run, but try to resist that urge so as not to wear out quickly. Run at a pace you know you can sustain for a long time and try to keep it for the entire duration of the run.

Keep track of the time and distance you are running to determine what your pace is and be able to keep it constant

Run Without Getting Tired Step 2
Run Without Getting Tired Step 2

Step 2. Keep your shoulders and neck relaxed as you run

Keep your chin elevated and shoulders back but relaxed at the same time to avoid unnecessary tension. The only muscles you need to hold are those of the core. If your neck and shoulders are strained, you risk straining your muscles or suffering from neck pain, which means you have to stop running earlier than expected.

Keep the upper half of your body relaxed as you run

Run Without Getting Tired Step 3
Run Without Getting Tired Step 3

Step 3. Swing your arms while running

Bend your elbows 90 degrees and keep your arms close to your torso as you run. Move them back and forth from the shoulders to improve balance and forward thrust.

Swinging your arms also serves to mark the rhythm at which you move your legs

Run Without Getting Tired Step 4
Run Without Getting Tired Step 4

Step 4. Bring your breathing back to the right rhythm to avoid getting tired

At the beginning of each new kilometer, breathe for one minute, taking care to introduce the air into the lungs through the nose and exhale through the mouth. Focusing your attention on breathing in through your nose will help bring your breath back to the right rhythm.

When you inhale deeply through the nose, the breathing starts from the abdomen and involves the diaphragm, which will help you stay focused and run longer without getting tired

Run Without Getting Tired Step 5
Run Without Getting Tired Step 5

Step 5. Monitor your heart rate as you run

Keep track of the intensity of your run by monitoring the rhythm of your heartbeat to avoid overdoing it and getting tired. Wear a device that can detect your heart rate while you run and keep it monitored.

Suggestion:

calculate your ideal heart rate before starting to run to know what range you should stay within.

Run Without Getting Tired Step 6
Run Without Getting Tired Step 6

Step 6. Run with a friend or in a group

Start running with a friend to feel more motivated to continue. Find out if there are any running clubs in the area where you live you can join to improve your performance. The more you run, the better the results. Running with a friend or in a group you will be more motivated to continue and you will feel less tired.

  • Running in a group will create healthy competition that will help you feel less tired.
  • The social interaction that comes with running in company can make you forget tiredness.

Part 2 of 3: Improving Physical Stamina

Run Without Getting Tired Step 7
Run Without Getting Tired Step 7

Step 1. Run listening to music to increase physical endurance

Music can give you the boost you need to keep running and distract your mind from fatigue. Studies have shown that music can reduce the perception of fatigue by up to 10%. Select your favorite tracks to give you a boost as you run.

  • Create a playlist of motivating songs to listen to during your workout.
  • Be very careful if you run in busy areas listening to music.
Run Without Getting Tired Step 8
Run Without Getting Tired Step 8

Step 2. Keep track of the distance traveled

Take note of the number of kilometers and the time it took you to cover them at the end of each workout to track your progress. By having time and distance to beat you will be motivated to progressively improve.

Download an app on your mobile that helps you keep track of the distance and duration of the ride

Run Without Getting Tired Step 9
Run Without Getting Tired Step 9

Step 3. Increase your distance traveled by 10% every week

The "10% rule" provides for a completely sustainable increase that over time will allow you to substantially increase your ability to run without getting tired. Increasing the distance slowly will allow your body to get used to the new challenge without running the risk of injury.

For example, if the first week you ran 500m, the second week sets the finish line at 550m

Run Without Getting Tired Step 10
Run Without Getting Tired Step 10

Step 4. Alternate the intensity of your workouts

Apply the "difficult-easy" rule to improve physical endurance. The key is to give it your all during tough workouts. Since you can't push yourself to the limit every time you run, the "hard-easy" rule allows you to keep running while improving your physical endurance and giving your body time to recover and heal.

By respecting this rule you will not run the risk of overdoing it and ending up getting injured

Suggestion:

imagine that the degree of difficulty of the race is represented by a scale ranging from 1 to 10. Instead of constantly running at level 5, try to reach difficulty 8 one day and then go down to level 3 the next day. Over time, your body will be able to train without getting tired.

Run Without Getting Tired Step 11
Run Without Getting Tired Step 11

Step 5. Introduce sprints to make your workout more complete and improve cardiovascular endurance

You will gradually increase your physical endurance to be able to run without getting tired. In addition to developing the general resistance of the body during the race, you will be able to vary the training to avoid getting bored.

  • Try uphill sprints. Run fast for 10-20 seconds on uphill terrain or an incline treadmill. Repeat 3 to 5 times.
  • Alternate fast sprints with running at a slow pace, for example, run as fast as you can for 50m and then take a slow pace for the next 50m. Repeat 5 times.

Part 3 of 3: Taking Care of the Body

Run Without Getting Tired Step 12
Run Without Getting Tired Step 12

Step 1. Warm up your muscles and stretch to prepare your body for a long run

If you don't prepare your body for running, you could stretch a muscle, especially if you intend to run a long distance. Remember that before stretching it is necessary to warm up the muscles because trying to stretch them when they are cold you risk injuring yourself.

Suggestion:

Kill two birds with one stone with dynamic stretching. Try doing the following exercises each for 30 seconds: moving lunges, bodyweight squats, high-knee, and jumping jacks.

Run Without Getting Tired Step 13
Run Without Getting Tired Step 13

Step 2. Fill up on carbohydrates before your run

Eat a large carbohydrate-rich meal two hours before going for a run. You can fill up with whole grain rice, pasta or bread to boost your body's glycogen stores and be able to run without getting tired.

  • Do not go for a run immediately after having a large meal. Make sure your body has time to digest or you may feel nauseous or have an upset stomach.
  • Avoid simple carbohydrates like sugar.
Run Without Getting Tired Step 14
Run Without Getting Tired Step 14

Step 3. Drink lots of water

Drink at least half a liter of water 30 minutes before you start running. During your run, drink to keep your body hydrated and have the strength to reach your goal. Remember that fatigue can be a symptom of dehydration.

  • When the weather is hot, you need to drink even more water to replenish the fluids you lose by sweating.
  • Proper hydration is also essential to prevent cramps.
Run Without Getting Tired Step 15
Run Without Getting Tired Step 15

Step 4. Use caffeine for more energy while running

Drink a cup of coffee or an energy drink before you start running to help your body last longer without getting tired. Caffeine also helps you stay motivated to achieve your goal.

Be careful not to overdo the amount of caffeine so as not to increase the heart rate excessively

Run Without Getting Tired Step 16
Run Without Getting Tired Step 16

Step 5. Buy a good pair of running shoes

Running long distances can put a strain on your legs and feet, so invest in a quality pair of running shoes. The more comfortable they are, the lower the risk of suffering from cramps. In addition, the legs will be able to run longer without getting tired.

  • Try different pairs of shoes to find the ones that are most comfortable for your feet.
  • Look for a pair of shoes that give you a feeling similar to running barefoot.
Run Without Getting Tired Step 17
Run Without Getting Tired Step 17

Step 6. Wear breathable clothing to prevent your body from overheating

While running, your body temperature can rise by as much as 9 ° C, resulting in you feeling tired and forced to stop. Avoid cotton clothes, as they can get wet, heat up, stick to your skin and weigh you down. Use fitness-specific synthetic fabrics.

During the cold months, avoid wearing a jacket or sweatshirt. Your body will warm up quickly as soon as you start running

Answers by the Expert

  • Why do I get tired so easily while running?

    In most cases, fatigue results from a lack of oxygen. The deficiency is partly due to poor lung capacity. Be realistic in assessing your fitness and have patience, only so you can really progress. Slow down your heart rate and relax your breathing. If you have a tight muscle, stretch it by stretching. Also make sure you drink and eat to hydrate and nourish your body before training.

    • How can I increase the distance without getting tired?

      Most people keep their pace too fast at the start of their workout and soon feel exhausted. Start by alternating between running and walking and gradually increase the distance. Relax your body and try not to strain your legs and arms too much by moving as smoothly as possible. If you feel like you're sprinting or out of breath, you are running too fast. If you have to slow down to walking, do it.

      • How can I avoid getting bored?

        Run in places you love, for example if you like nature, run in a nice park. Create a playlist of songs that energize you to run with greater excitement. Invite a friend or colleague or join a running club to run with friends. The energy of others can help you persist and reach your goal without feeling fatigue.

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