Whether you're a beginner runner or an experienced runner, you've probably felt tired while running. This does not seem to be related to fitness level. So that you can run without getting tired, take care of your body by giving it everything it needs, and getting ready to run. You also have to run effectively so as not to waste energy unnecessarily, and use the right way of running. You can also practice to increase your endurance in running from time to time so you can run better without getting tired.
Step
Method 1 of 3: Running Effectively
Step 1. Set the right speed
You may be tempted to run fast when you start your run, but try to control the urge as this can tire you out quickly. Instead, run at a pace that you can maintain until the run is over. Try to stay at the set speed.
Monitor the distance and time you can travel to find out your pace, then make adjustments to keep yourself consistent
Step 2. Keep your shoulders and neck relaxed as you run
Keep your chin and shoulders back (but relaxed) so you don't tense up. The only parts you have to keep tense are your core muscles. A tight neck and shoulders can put pressure on your neck and fatigue your muscles so you can't run for long periods of time.
Keep your upper body relaxed as you run
Step 3. Swing your arms as you run
Bend your arms at a 90-degree angle at the elbows and keep your arms close to your body as you run. Swing your arms back and forth at your shoulders to balance your body as you run, and to provide thrust forward.
By swinging the arms, the rhythm of the movement of the legs will also be maintained
Step 4. Adjust the rhythm to your breathing so you don't get tired
At the end of each new kilometer, spend the first minute inhaling through your nose and exhaling through your mouth. Focus on breathing through your nose to help get your breathing back into a good rhythm.
When you breathe in deeply through your nose, you're breathing from your belly (and engaging your diaphragm), which will stabilize your breathing and help you run longer distances without getting tired
Step 5. Monitor heart rate while running
Track your running intensity by monitoring your heart rate so you don't push yourself too hard and tire yourself out. Wear a heart rate monitor or fitness tracker that can track your heart rate so you can track it while you run.
Tip:
Calculate your target heart rate before running so you know the range you need.
Step 6. Run with friends or join a runner community
Start running with friends to increase motivation. Find a runner community in your area and join to help improve yourself. The more you run, the better your ability to run without getting tired. Friends or community can help motivate you to run.
- Doing a community run can also add a bit of competition that makes you less tired.
- The social interactions you have with other people while running can distract from fatigue.
Method 2 of 3: Increase Endurance
Step 1. Listen to music while running to increase endurance
Music is a good vehicle to increase motivation to keep you running and to distract from fatigue. Research has shown that music can reduce the perception of fatigue by up to 10%. So listen to your favorite music to keep you running!
- Try creating a playlist designed to increase motivation as you run.
- Be careful when running while listening to music in areas with heavy traffic.
Step 2. Track your mileage while running
Write down the distance you covered while running and the time it took to do so after each run. It is used to compare and track your progress. It's also a good idea to set the distance and time to reach to help increase motivation so you'll train harder.
Use the running app to track time and mileage for easy reference
Step 3. Increase your running mileage by about 10% each week
Follow a method known as the "10 percent rule." The incremental rate is small, but over time, you're guaranteed to drastically improve your ability to run without feeling tired. Slowly increasing mileage allows the body to adjust and adjust to new challenges without risking injury.
For example, if you run 8 kilometers a week, increase the mileage to 9 kilometers the following week
Step 4. Alternate difficult and challenging runs with easy ones
Apply the "hard-easy" rule to increase endurance. The key is to push yourself as hard as you can when doing a tough run. Since you can't push yourself to your limit every time you run, this "hard-easy" rule allows you to keep running while increasing your endurance and giving your body time to heal and recuperate.
It can also help keep you from overtraining and prevent injury
Tip:
Group the difficulty level of running on a scale of 1-10. Instead of running consistently on difficulty 5, try running on difficulty 8 one day, then at level 3 another day. Over time, the body will be able to run longer distances without fatigue.
Step 5. Add sprints to your workout routine to build cardio
Sprints are a great way to increase your cardiovascular endurance so you can run without fatigue. Do sprints to increase your overall running endurance and change your workout routine to make it less boring.
- Try the exercise by running up the hill. Do a 10 to 20 second sprint up a hill or on a treadmill on an incline setting. Repeat 3 to 5 times.
- Do interval sprints, for example by sprinting 50 meters, then jogging 50 meters. Repeat this process 5 times.
Method 3 of 3: Taking Care of the Body
Step 1. Warm up and stretch to get your body ready for long distance runs
Muscles can be stretched if you don't stretch properly, especially when you're running long distances. However, don't stretch without warming up your muscles first. Stretching muscles that are still cold can actually result in injury.
Tip:
Do dynamic stretches to get two things in one activity. Try doing these exercises for 30 seconds each: walking lunges, body-weight squats, high-knee, and jumping jacks.
Step 2. Eat plenty of carbohydrates before running
About 2 hours before running, eat a large portion of carbohydrate-rich food. Consume large amounts of pasta, rice, or whole-grain bread to store glycogen so you can run without fatigue.
- Make sure you don't eat large meals and run before your body has time to digest the food. If this happens, you may experience cramping or pain.
- Don't eat simple carbohydrates like sugar.
Step 3. Drink lots of water
Drink at least 0.5 liters of water about 30 minutes before running. When running, drink enough water to meet your fluid needs and keep you running. You will start to feel tired if you are dehydrated.
- When running in hot weather, drink more water to replace body fluids that are lost in the form of sweat.
- Meeting the body fluids properly is also very important so that you do not suffer from muscle cramps.
Step 4. Drink caffeine before a run for an energy boost
Drink a cup of coffee or an energy drink before your run to give your body a caffeine jolt that can allow you to run further without getting tired. Caffeine can also increase motivation to keep running.
Be careful, do not consume too much caffeine because it can increase the heart rate excessively
Step 5. Wear good running shoes
Long-distance running can have an impact on the legs. So, buy shoes that are specifically designed for long-distance running. If you feel comfortable, your legs are less likely to cramp and you can run for longer periods of time without getting tired.
- Try on several different shoes to find the most comfortable shoe.
- As much as possible, look for shoes that make you feel like running barefoot.
Step 6. Wear clothes with good air circulation so that the body does not overheat
When running, your body temperature can rise up to 5°C, which can exhaust you and force you to stop running. Do not wear cotton clothes because they can get wet, hot, sticky, and burden the body. Wear synthetic clothing specifically designed for exercise.
