The keys to running longer without getting tired
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 tiring, improving results and making it possible to achieve the goal you have set.
Running is an aerobic sport that combines two basic elements: speed and endurance. If, in your case, you practice long or deep races, you will surely be interested in knowing how to run longer without tiredness and fatigue making an act of presence.
Tests such as the ten kilometres, the half marathon or the impressive forty-two kilometres of a marathon require specific prior training, the objective of which is to provide fresh support and to be able to fill the planned route. In addition to this, running technique, breathing, posture or diet are factors that have a decisive influence on how much more kilometres you can do without fatigue. Continue reading!
How to train to run longer and deal with fatigue
In long-distance races, the resilience of many athletes is surprising. The physical peculiarities, even genetics, influence more to get 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 out following a plan that, progressively, increases the number of kilometres travelled or the time invested in each and every training. If you want to run longer without getting tired, in your training you must focus on the long races (minimum five kilometres) and run the course at a moderate and constant pace.
Set a distance that you can travel with relative comfort and, little by little, increase kilometers or minutes of running. To increase your stamina, it is also interesting to make alterations that involve extra care. To include in a session intervals of high intensity or a hard slope, it is going to make that your organism is not accustomed to the frequent rhythm of race and of this way you are going to gain in resistance when it arrives the instant to pass a test that remarkable kilometers.
If you want to endure more time running remember that it is also basic to do a good previous warm-up that prepares you physically and mentally for the challenge you are going to face.
Keys to avoid tiredness when you run
As we have said, training is the basis of endurance in running, but certain “tricks” assist in running more without tiredness being able to with you.
- Respect the rest times you need to deliver what you want in each and every race. Overtraining, rather than assisting you, can make tiredness prevail.
- 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 workout.
- It is essential to practice your running technique to correct small defects that can cause you to fatigue before your time. For example, your running posture may not be the right one, because you throw the log too far forward or too far back, because you spend more energy in the swinging of arms or because your stride is too long. If you want to hold more time running without getting tired, the ideal is to give short strides, hold core and buttocks contracted but without tension and get your arms to give you more momentum being relaxed.
- Equipment. It matters more than you think, because sometimes the fatigue in running is due to inappropriate running shoes or clothing that does not leave an adequate perspiration.
- Breathe. Breathe. If your muscles don’t get enough oxygen, you’ll end up getting tired and not being able 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 longer without accumulating excessive tiredness, it is ideal to combine the race with other activities that strengthen the development of the musculature as a whole. A session in the gym, in which there is no lack of exercises such as the abs, the squats or the iron, or, if you prefer, other activities such as cycling or swimming, will increase your stamina and, in a few weeks, run longer without fatigue.