tired runner

Running: 10 keys to running without getting tired

Running: 10 keys to running without getting tired

If you’re a beginner, you’re probably thinking if and when it will get easier. If you’re more advanced, you may be thinking of ways to get faster. Fatigue is the rival and at the same time fear of many when facing a race. When starting a competition or training session, the uncertainty about the limit of physical resistance that can be sustained during the journey haunts the mind and raises doubts, especially in those who do not have much experience.

So that discouragement does not take over the moment, there are some tricks and tips to run without getting tired suddenly. In the small details is the key to postpone the onset of fatigue. For experts, after a correct warm-up, just adopting simple habits improves performance, making exercise much more pleasant.

In this blog, we’d like to look at the key things that can help you run for longer without getting so tired.

1. Shorten your stride

Taking more steps per minute (180, the ideal number) by reducing your extension can help you run more efficiently. This saves the energy that would be spent trying to cover more ground with each step.

The key to striders is to accelerate smoothly up to full speed, and then hold your maximal speed without straining. Because your arms and legs move in sync, you may find that you can increase your leg cadence by increasing the tempo of your arms. Focus on moving your legs and arms slightly faster, but not straining. To increase your cadence, it often helps to shorten your stride slightly and concentrate on bringing your foot down quickly with each step. After a few sessions, you will find that you can achieve faster leg turnover without shortening your stride.

2. Relax your arms

The arms play a vital role in long-distance events, as they serve to coordinate and balance the body. But straining your shoulders and bending your elbows too much will require more effort. The technique is essential: taking care of the oscillation and displacement contributes to optimizing energy consumption. The arms must have a bending at the height of the elbow to form an angle as close to 90 degrees, he told Keeprunworld the coach  Ezequiel Kelis.

relaxe arme
Different technical aspects determine a lower or higher energy expenditure

3. Look and tilt

Keeping your eyes fixed on a frontal target and not to the sides can make the distance to travel feel shorter and easier, it promotes a feeling of closeness to the imposed goal. And another data referring to the technical question is related to the inclination, which being from the ankles – and not from the hip – facilitates the help of gravity, reducing the workload on the legs.

4. Consume carbohydrates

Carbohydrates are broken down into small units of sugars that enter the bloodstream. Glucose that is not used immediately is stored in the liver and skeletal muscles as glycogen. Sugar stores are essential, as the body depends on glucose for energy. The Iowa State University recommends a dense carbohydrate meal, such as bran bread and cheese cream or fruit and yogurt, two to four hours before running.

carbohydrates
Before running it is essential to supply the body with carbohydrates (iStock)

5. Wear appropriate footwear

The shoes, the essential running tool, have to be comfortable, with several kilometers of use so that they are molded to the foot at the time of the activity, although without exceeding their useful life, mainly reflected in the sole. “Each brand has an estimated duration, but speaking of a light training shoe, they last between 700 and 800 kilometers of useful life. After that period, on the outside they are impeccable, but their sole, their comfort and their safety protection they are already nearing their end, ” runner  Guillermo Balmas told Keeprunworld.

6. Dress in comfortable clothes

As with footwear, clothing must be comfortable. The clothing must be comfortable and according to the ambient temperature and time of year in which the activity is carried out, in addition to the surface. Use sports and light clothing.

heel

7. Divide the distance

In training, distances must be divided into equal parts. For example, to tackle a 10-kilometer stage, the task can be divided into three kilometers for warm-up, another four for the race, and the remaining three to slow down. Over time, the length of the tours can gradually increase.

8. Stay hydrated

Hydration before, during, and after physical activity is essential to avoid the harmful effects of dehydration in the body: thirst, incoordination of movement, dizziness, among the less serious. It is usually suggested to consume water up to twenty minutes before starting the race. Then, every twenty minutes of continuous activity take a few sips and finally after 40 to 60 minutes of activity, accompany the hydration with sports drinks to replace salts, carbohydrates, and minerals that are lost during exercise.

hydrated

9. Running in company

Choosing a rival allows you to run faster without realizing it. According to a New York University study, those who compete with a partner improve their times considerably. But it should not only be confronted, since running as a couple or joining a group is distracting and avoids thinking about fatigue. Another way to entertain yourself is to use music, which also works as a motivator.

10. Rest and recovery

For him before a race, try to meet eight hours of sleep a day. Meanwhile, for later, the muscles will take time to regenerate. Moments of recovery and rest should be scheduled on the agenda.

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