Content of the Article
If you have set yourself the goal of increasing your endurance in the race, take note of these tips that will help you run longer without getting tired, improving results and making it possible to achieve your goal.
Running is an aerobic sport that combines two basic elements: speed and endurance. If in your case you practice long or long races, you will surely be interested in knowing how to run longer without fatigue and fatigue.
Tests such as the ten kilometres, the half marathon or the impressive forty-two kilometres of a marathon require specific prior training to ensure that you are able to ride fresh and complete the planned course. In addition to this, the running technique, breathing, posture or diet are factors that have a decisive influence on the moment of achieving more kilometres without fatiguing you, read on!
How to train to run longer and face fatigue
In long-distance races, the endurance capacity of many athletes is astounding. Physical peculiarities, even genetics, have a greater influence on the ability to run longer without fainting is a matter of training hard bearing in mind certain basic aspects.
To endure more in the race is something that is worked on following a plan that progressively increases the number of kilometres covered or the time spent in each and every training session. If you want to run longer without getting tired, in your training you should focus on the long runs (minimum five kilometers) and do the route at a moderate and constant pace.
Mark a distance that you can cover with relative comfort and, little by little, increase your kilometres or minutes of running. To increase your endurance, it is also interesting to make alterations that involve extra care. Including in a session high intensity intervals or a hard slope will make your body not get used to the frequent rhythm of the race and in this way you will gain in endurance when the time comes to pass a test that is remarkable kilometers.
If you want to endure more running time, remember that it is also essential to do a good warm-up before the race to prepare you physically and mentally for the challenge you are going to face.
Keys to avoid fatigue when you run
As we have said, training is the basis of endurance in the race, but certain"tricks" assist in running more without tiredness can you.
- Respect the rest times you need to give what you want in each and every race. Overtraining, rather than assisting you, can lead to fatigue.
- An adequate diet, rich in carbohydrates of slow absorption, and a correct hydration are basic factors to be able to surpass you in each and every training.
- It is essential to practice your running technique to correct small defects that can cause you to fatigue prematurely. To give you an example, your running posture may not be the right one, because you put the wood too much face forward or backward, because you spend too much energy on swinging your arms or because your stride is too long. If you want to keep running longer without getting tired, the best thing to do is to take short strides, hold the core and buttocks tighter without tension and get your arms to give you more momentum while being relaxed.
- Equipment. It matters more than you think because the fatigue in running is sometimes due to inappropriate running shoes or clothes that do not leave adequate perspiration.
- Breathe. Breathe. If your muscles don't get enough oxygen, you will end up getting tired and unable to take"one more step". If necessary, do not hesitate to breathe by opening your mouth.
- Cross training for runners. Finally, the runner trainers assure that in order to run for a longer period of time without accumulating excessive fatigue, it is ideal to combine the race with other activities that strengthen the development of the muscles as a whole. A session in the gym, where there is no lack of exercises such as abs, squats or iron, or if you prefer, other activities such as cycling or swimming, will increase your endurance and, after a few weeks, run longer without fatigue.