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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 179,489 times.
Whether you’re new to running or an experienced pro, you can run out of breath and burn out while running. This may have nothing to do with your fitness. To run without getting tired, you need to take care of yourself by meeting your physical needs and getting your body ready before running. Run efficiently so you don’t waste your energy in vain and keep your technique right. You can also train to improve your endurance over time so you can run better without burning out.
Steps
Run efficiently
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- Calculate running time and distance to track speed and adjust to maintain stability.
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- Relax your upper body while running.
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- Hand strokes also help maintain the rhythm of the movement of the legs.
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- When you take a deep breath through your nose, you’ll breathe through your abdomen, in coordination with your diaphragm; This helps you stay focused and can run farther without getting tired.
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Tip: Calculate your target heart rate before you run so you can determine the range to maintain.
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- Running with a group also feels competitive, and this can help you get tired less.
- The social interaction of running with others can help keep you tired.
Improve endurance
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- Try creating a playlist of music to stay motivated while running.
- Be careful when driving through high traffic areas while listening to music.
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- Use a running app that tracks distance and time for easy comparison.
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- For example, if you run 5 km a week, the next week you increase the distance to 5.5 km.
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- This method also helps you prevent overtraining and injury.
Tip: Rate the difficulty of running sessions on a scale of 1-10. Instead of consistently staying at level 5, try working out at level 8 on one day and level 3 on another day. Over time, your body will be able to run longer distances without getting tired.
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- Try running uphill. Sprint for 10-20 seconds uphill or on an incline treadmill. Repeat 3-5 times.
- Run 50 meter sprints alternating with 50 meter slow runs. Repeat this 5 times.
Body care
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Tip: Dynamic stretching exercises are two arrows that hit two targets. Try doing 30 seconds of each of the following exercises: walking lunge, body-weight squat, high-knee, and jumping jack.
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- Do not eat full and run when there is not enough time to digest food; otherwise, you may experience vomiting or cramps.
- Avoid simple carbohydrates (such as sugar).
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- If you run in hot weather, you will have to drink more water to make up for the water lost through sweat.
- Staying hydrated is also important in preventing cramps.
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- Do not consume too much caffeine to avoid an increase in heart rate.
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- When running in cold weather, you should also avoid wearing a jacket or sweatshirt. Our body will warm up quickly after the start.
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- Try on several different shoes to find the most comfortable one.
- Find shoes that feel as much like running barefoot as possible.
Expert advice
- Choose routes that run through new and exciting places. Running the same route every time will be boring and you will feel tired. Instead, run through places that get your brain’s attention, like a nice park or around a new neighborhood.
- Create a playlist of tracks that give you the thrill of running. If you enjoy listening to music while running, create a playlist of your favorite upbeat music. The ideal heart rate for running is around 140 beats per minute, so you should choose songs with a fast and vibrant tempo.
- Rest when needed. If you feel too tired to run, you can slow down or walk for 1-2 minutes. The speed change will help you regain strength, and you will be able to return to running speed feeling good.
This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 179,489 times.
Whether you’re new to running or an experienced pro, you can run out of breath and burn out while running. This may have nothing to do with your fitness. To run without getting tired, you need to take care of yourself by meeting your physical needs and getting your body ready before running. Run efficiently so you don’t waste your energy in vain and keep your technique right. You can also train to improve your endurance over time so you can run better without burning out.
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