Top 6 Tips on How to Run Without Getting Tired
Right then. Whilst out running, who experiences those inner thoughts to stop? I’d imagine a fair few of you out there, me included, and I’ve been running for years.
Now, unfortunately, there is no escaping the fact that running is a pretty tiring business, but that’s also what makes it so good for improving fitness, improving health, and, for some, a really good method for managing weight. It’s also just great fun. Today I’m going to be showing six tips to help you run without getting tired.
Warmup & Warm Down
Before you actually begin running, you want to think about a warm-up. Now you probably had this drilled into you as a kid back at sports practice or in school.
I’m going to be preaching it to you today as well, I’m very sorry but don’t expect to head out of the door and start running at full tilt, your body will not know what’s hit it.
Ideally, you want to allow yourself a few minutes prior to the run where you’ll do a little bit of light mobility or a little bit of light dynamic stretching.
Then you do actually start running, just build into it really gradually. Maybe over the first five minutes, starting from a nice easy pace, and building up.
The same applies to the end of the run. Don’t just go from full gas to nothing in a split second, you want to bring that pace down gradually, again ideally over the final five minutes.
Then when you are finished, the body is nice and warm, muscles are warm, use that time to do some stretching.
My next tip is breathing. Obviously, you all know how to breathe. Oddly though, this does cause a few issues when it comes to running. Perhaps someone has used the phrase “breathe” to you. in through the nose and out through the mouth.” Fine for light exercise such as yoga, not so good for running. Your muscles need oxygen to be able to keep functioning and to keep moving.
You get more oxygen in through your mouth per breath than you do through your nose. That’s not to say you should never use your nose, but as the pace picks up or the intensity picks up, I definitely recommend switching to breathing in through your mouth.
It’s the rhythm of the breathing that really gets people. At a comfortable running pace, I’d normally suggest something along the lines of a two-two-by-two or a three-by-three rhythm.
Essentially breathing in for two or three strides, and then exhaling for two or three strides. Then as the pace picks up or the intensity picks up, switch to a two-by-one rhythm. Breathe in for two strides, and exhale for one stride.
It goes without saying you need to be healthy and in okay shape to be able to run.
The usual standards apply, try to limit the amount of junk food, make sure you stay hydrated by drinking plenty of water, and stay on top of that fruit and veg that we’re always told to do because, at the end of the day, a well-balanced diet will go a long way in terms of keeping us healthy, and also keeping our weight down.
or managed well which in turn will make running easier.
That hydration point is really important because our body alone is actually made up of 60% water. The blood, 93% water. Our muscles, 73% water. Needless to say, hydration is pretty darn important.
Prior to the run, you want to make sure you’ve drunk plenty, then when you come back from the run, you’re replenishing that water as quickly as possible.
One of the biggest complaints I hear of running is the pacing. In other words, it gauges how hard you go over the certain distance that you’re hoping to cover.
Now let’s be clear here, heading out of the door and trying to set a PB on every single run over a certain distance or a course that you regularly do is not a very good idea. In fact, that’s a very quick way of losing your enjoyment of running.
If you follow our advice on doing a nice, good warm-up and building into things, then focusing on holding that nice comfortable and sustainable pace, you should be on to a winner.
If you still feel the urge to stop, just back the pace off slightly, and allow yourself time to recover. If still, you feel that urge to stop, then just drop it down for a walk.
There’s nothing wrong with doing brief periods of walking, I still do it on my occasional runs. What it does do is it allows me to reset, refocus, recover, and crack on, and get my run done without cutting it short.
All right then, what about technique? Clearly having good form, posture, and technique will go a long way towards staving off your fatigue mid-run and towards the end of your run, but the technique is a pretty big topic and probably deserves an in-it-self which, fortunately, we do have.
I’ll pop it up at the end of this one so you can head on over and check that out, but in essence, having a good technique will help you to run more efficiently. In other words, try to use your energy more wisely rather than wasting it.
Now I’ll share a couple of quick tips with you today, one of which is in terms of stride length. A lot of people overstride, so just try and focus on keeping that cadence, and turn over the legs nice and quick.
Also try to keep your head, your shoulders, and your arms nice and relaxed so that the arms come through nicely and freely. Then try to look around 20 to 30 meters ahead of you when you’re running, rather than looking up in the sky or straight down at the ground.
Then as you really fatigue, a nice cue that’s helped me over the years, at least, is to try to think about pointing with your knees so you get a nice knee drive and then focus on flicking your heels up towards your hamstrings.
Have a fun
My final couple of tips for you, one of which is to have fun, and enjoy it. Running is one of the simplest forms of exercise, all you need is a pair of running shoes and off you go.
Also, don’t start out by doing a run every single day. I’d advise if you are new to running, doing one day on, one day off.
As you progress, maybe you can go on two days or, one day off. Also, find a running buddy, it’s great for motivating you and getting out the door, particularly on those days when you’re just struggling to do that, even if it’s just your dog.
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How long should I warm up before running?
A good warm-up should last for 5- 10 minutes.
What is the best pace to run at?
The best place to run is a pace that you can comfortably maintain for the duration of your run.
How often should I breathe when I run?
You should breathe deeply and unevenly when you run.
Aim to breathe by for 2- 3 ways and out for 2- 3 steps.
How much water should I drink before, during, and after running?
You should drink about 8 ounces of water for every 15 minutes of running.
Drink further if you are sweating a lot.
What should I eat before and after running?
Eat a healthy meal or snack before running to give you energy.
Eat a light snack after running to replenish your energy stores.
What are some signs that I am pushing myself too hard?
Signs that you are pushing yourself too hard include fatigue, briefness of breath, and muscle pain.
However, decelerate down or take a break, If you witness any of these symptoms.
I hope these tips help you run longer and harder without getting tired. Happy running