How to Run Without Getting Tired
As we all know, running is a very important skill that everyone should be able to do. It's a great way to slim down, and keep yourself heart-healthy. It's also good in an emergency: you never know when you might have to run from a wild animal—or a door-to-door salesman. The downside to all that running is that it's hard to keep going! Sometimes you get so tired that your body just wants to quit, and fall face first to the ground. This article will improve your running skills in general—and if you're a good runner, we'll show you how to go even faster!
Preparing Before Running
Stay healthy.Get as much as calcium and as many vitamins from your food as possible. You have to be healthy and in good shape to run. Go easy on the junk food; stick with skim or 2% milk; drink a lot of water; eat a lot of fruits and vegetables. A well balanced diet helps keep you both healthy and fit.
Do cross-training.As well as running, try other ways to keep fit, such as walking, swimming and cycling. You will get stronger and build up your endurance every day that you exercise.
- Participate in sports such as soccer, baseball or basketball. Anything involving a lot of aerobic exercise will help.
Warm up.Before you begin any form of exercise or running,alwayswarm up. This will tell your brain that you're about to do some serious exercise, and stretch your muscles so they can reach peak efficiency. A good warm up begins with stretching, and stretching your legs, for running, is most effective.
Pacing Yourself During the Run
Breathe properly.Breathe in as deeply as you can through your nose and exhale in a controlled manner through your mouth.
- Use your breath to help you pace yourself. For example: Take two short breaths in and two short puffs out. Try to help pace yourself by stopping to relax.
Stay hydrated.Your body needs water to survive, and the amount you should be drinking is approximately 8 glasses per day. Before you start your run, have at least one of those glasses, and if you have a water bottle, fill it up and bring it with you for sipping along the way.
Don't just sprint for the finish line.When you're starting your run, just jog. Find your pace, and build up until you've reached your target heart rate. Once you do, you should be able to jog 400 meters easily without getting tired. When you finally do feel winded, slow down to a jog again, until your body feels better. Have a long cool drink of water to refresh, and don't stop until you've reached your goal. Once you can jog without getting tired, then add bit of speed. Don't go too fast.
Keep going.Once you get tired, don't let it stop you. However, if at any time you feelexhausted, immediately slow to a power walk. If you feelpain, you know you are over exerting.
- Focus on improving your stamina; this will help you to go further.
Finding the Motivation
Run to the music.It makes you want to dance, right? It's the rhythm that's going to get you running, so use it to your advantage. Find the rhythms and melodies that give you energy, copy them to your iPhone, plug in those earbuds, and get going.
- Listen to music with a steady beat to keep you running at a steady pace.
- Imagine you're in a film, running to save the world; tune your music to match this and you'll feel great and you'll have so much more fun!
Stay focused and motivated.Tell yourself that you can do this and will accomplish this by the end.
- Think about your end goal, imagine the people who you are going to make proud when you complete your target.
- Break your run down. If you're running a 10K, break in down into two 5K's, once you've completed one block, think "I only have to do that again".
- Remember the good runs, remember how you felt when you had completed them; use this memory to pull you to the finish.
- Count down the miles. You've just done one mile? That's one less mile to run now.
Bring a friend along to run with you.Having company can be excellent motivation and inspiration. You can cheer one another on and compare notes after each run.
Cooling Down After the Race
Cool down.As you are winding down your run, make the last 10-15 minutes a slowdown period, gradually slowing yourself to a walk. When your jogging session is over, do some cool down stretches and exercise. This will help your body not be as fatigued as it otherwise might be.
Take a break.Don't run every day or you'll wear yourself out, both physically, and mentally. Take a day off for relaxing, or working on your abs.
QuestionWhat kind of fruits should I eat?wikiHow ContributorCommunity AnswerAll fruits are healthy, but some of them have a higher sugar content. Some good options are apples, peaches, oranges, blueberries, blackberries, raspberries, grapefruit, and bananas. Bananas are especially good because the potassium will lower your risk of cramps.Thanks!
QuestionHow do I run so as to win a cross country race?Olivia WildCommunity AnswerDon't let other people set your pace. If everyone sprints off at the start of the race, let them go. Stick to your pace and concentrate.Thanks!
QuestionWhat can I do to push past wanting to stop when I know I should keep going?wikiHow ContributorCommunity AnswerRemember why you are running, or if you have done that length before tell yourself that you have done it before and can do it again. Breathe and not focus on the fact that you are tired, but focus on the fact that you have come this far and on your breathing. Tell yourself over and over that you can do it.Thanks!
QuestionEvery week I have to run for the beep test, and I get tired after level one. How can I get more stamina?Olivia WildCommunity AnswerOn the first few beeps, go fairly easy. Don't sprint. Sprint on the last ones.Thanks!
QuestionWhat if I'm not allowed to listen to music?wikiHow ContributorCommunity AnswerIf you are familiar with the song, try playing it in your head. You can also you hum the tune of your favorite song instead. It will be sort of like running with music.Thanks!
QuestionCan I drink some water while jogging?wikiHow ContributorCommunity AnswerYes, you can. Just be careful not to gulp too much at one time and choke.Thanks!
QuestionWhile running, should I breathe through my nose or my mouth?wikiHow ContributorCommunity AnswerExperienced runners know that blood flows when you use the nose. If running a track, try breathing from the mouth on the straights and then transition into the nose on the turns.Thanks!
QuestionHow do I increase my stamina?wikiHow ContributorCommunity AnswerRun at least twice a week. Every week thereafter, try for 30 seconds more. It may seem like a small advance, but it will greatly help you in building stamina. That means in one month, if you have been running continuously, you will gain 2 minutes. It seems like a small improvement, but you need to start small to end big. After this, it will increase more until you reach your absolute stamina level.Thanks!
QuestionShould I run on my tip toes to run faster?wikiHow ContributorCommunity AnswerThis is not recommended. While running on your toes may help improve your speed, there is a higher chance of you breaking your toes as well as feeling more fatigue, especially when you run long distances.Thanks!
QuestionWhen I run my feet are in pain should I stop or just jog slower?wikiHow ContributorCommunity AnswerMaybe try insoles. If that doesn't work, then try talking to a doctor. But when your feet start to hurt, try to slow it down to a jog and if they really hurt, take a break.Thanks!
- If you're going to run long distances, don't start out too fast as this will tire you out quickly. Instead, try to maintain a steady pace until you're comfortable. Then you can slowly increase your pace little-by-little.
- Go to the bathroom before you start. It will make you feel lighter.
- Every week or so, try to add speed to your jogging either if it is running on the treadmillorwhen you are taking a quick jog round the block.
- Don't put too much pressure on yourself. Running should be fun!
- Don't overdo it. Your body tells you to stop for a reason. Listen to it and do enough to make you feel good and proud.
- Join an athletics group. Your coach there will give you more information and they can teach you professionally.
- Work out a route before you run; when you get to a certain point, you'll know how much more distance is left.
- Make sure when you run that you're consistent with your workouts. If you're consistent and stay on your workout schedule, and do the workouts the best you can, you will progress and eventually get in better and better shape and you won't be so tired when you run.
- When running, keep your back straight and your palms supple and open. Don't slouch or clench your fists as this makes you tired easily.
- You need to work your way up to what your goal is. By that, you need to get conditioned.
- Drink at least 2 glasses of water before starting your run.
- Start at a slow pace. The others who start at a faster pace might eventually slow down and you could pass them.
- Run with a friend, so that you feel motivated to run longer and faster. It helps to promote a friendly type of competition.
- Drink water but at a correct interval of time. Don't run just after you drank water. Sit down for a bit and then start running.
- If you have a friend that runs and distracts you, don’t run with them.
- Eating healthy can help you build your strength and therefore help you to run farther and faster.
- If you get too tired, take a water break and continue.
- If you have any respiratory problems such as asthma, you'll have to make extra sure that you run at distances and speeds that are comfortable for you. If you push yourself too hard, your asthma could cause you to pass out or have a severe asthma attack. Make sure to have your inhaler or any other medical things with you at all times in case you need them while running.
- Be careful. Running in warm/hot weather can give you heatstroke!
- Always warm up and cool down. If you don't, it could put your body in shock. At the very least, it's going to let you know it did not appreciate you just jumping into an exercise routine.
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