Running is great for shedding weight and keeping fit.
However, most people get tired quickly while on the tracks which can impede progress.
If you find yourself in that category, you should first focus on how not to get tired when running. Y
You will improve your mileage and the sport will be more enjoyable.
These are some techniques you can use:
Get enough sleep
During sleep, the strains in your muscles are relieved when nutrients are replenished in your body. Your body will be energized for running if you get enough rest. You should have 7-8 hours of sleep every night and take a short slumber before evening runs.
It is important to breathe properly because it will ensure you get enough oxygen during your runs. You should breathe through both your nose and mouth. This technique ensures that you take in and expel as much air as possible. More oxygen means more food will be converted into energy. Hence, you can keep fatigue at bay.
Eat before runs, get your carbs up
First thing’s first when running: you use energy from the food eaten hours earlier. The best way to counter fatigue is to eat at least two hours before your runs. In that case, you will increase your carbohydrate intake. Get your carbs up. In the mornings, there are plenty of food options that will help you achieve that such as bread and cereals. In the evenings, you can easily grab a carb-loaded snack.
Drink enough water before and during your runs
The importance of water cannot be underestimated. Water balances the ions in your body and hydrates your system so that the muscles can contract and relax with less tension. Drink enough water before your runs and carry water bottles too for a fill-up because you will sweat and get dehydrated.
Do some warm-ups
The muscles tire quickly when they are subjected to sudden tension. Warm-ups are crucial before your runs because they stretch your muscles to a comfortable extent. They therefore condition your body for physical activity. It is recommended that you do ten to fifteen-minutes of leg warm-up exercises before starting out on your run.
Moderate your runs
It is impossible to keep up the same running pace all through the course. You begin with high energy levels which reduce drastically. With this understanding, you should moderate your runs while you read your body. It is best to start out slowly and pick up pace. Starting out too quickly will tire you prematurely and you will be unable to cover more distance. If you feel that you are getting tired, reduce your speed, walk or stop for a while to recover and catch your breath.
It is also important to develop your speed with every run you make. You should run at slow speeds during your first running sessions and increase your speed consistently with time.
Wear the right type of shoes
If your feet get tired from muscle strain, there is no chance of continuing with your run. You have to wear shoes that support your arch - the under midsection of your foot. The best arch support shoes are designed with soft inner soles and thick spongy outer soles for maximum shock absorption. They are curved inward at the center to support your arch and reduce fatigue that results from continuous shock.
Make short strides
Avoid taking long strides that overstretch your leg muscles and require more energy for the forward thrust. You will cover less ground with longer strides because you are guaranteed to tire quickly. Shorter strides generally subject your body to less strain and require less energy.
Incorporate music in your runs
It is typical to see people running with their headphones firmly attached to their ears. It is a great practice because music helps to divert your focus. It keeps you relaxed and normalizes your breathing. Most people get tired quickly because they think too much while running. Fatigue starts in the mind then the body picks it up. For your runs, you should choose a collection of slow music that you enjoy listening to. Once the connection between running and music is built up, you will enjoy running too, and you will seldom feel bored or tired.
Running up and down hill
Running up hills needs more energy because you are running against gravity. On the other hand, running downhill takes less energy because you are running with gravity. When going uphill, run at a slow pace so you do not use so much energy. When going downhill, run at full speeds because it will require less energy and you can compensate for the time.
Increase your mileage consistently
Your body needs to get accustomed to shorter distances before it is exposed to longer ones. People normally get tired because they want to run marathons during their first running sessions. The result is that you get tired all the time before you even finish your distance and it gives you a bad running experience. Increase your running distance a little more every day. If you increase your mileage consistently, you will get to the point that you can run for longer without getting tired.
Keep track of your performance
To consistently make progress in your runs, you have to keep track of your performance. While going out for a run, make sure to carry a timer or a GPS distance monitor to record the time and distance you cover. The quest to break your previous mileage record can motivate you enough to keep you from feeling tired.
Running needs a certain level of discipline and commitment. It requires motivation to adhere to the techniques that keep you from getting tired fast. Focus on the reasons that made you take up running in the first place. It could be that you wanted to cut off excess weight or to improve your health and outlook. It could be that you were eyeing a medal in a forthcoming tournament. Use these reasons to motivate yourself and you will always be disciplined and committed. Remind yourself of them when you feel like abandoning your running routine and techniques.
Running is an activity that can be very rewarding to your health and lifestyle. It is beneficial and it should, therefore, be fun. Stick to the techniques that inform you on how to not get tired when running and you are sure to enjoy the sport.
Guest post from Wealfeet.com