Running is an accessible sport that has countless benefits. After starting this sport, many people think that they do not have the necessary physical strength for it and finally give up, while many times, the weakness of physical force is not the cause of premature fatigue. Still, the speed and running cause fatigue. In this article, we present solutions that you can use to run longer without getting tired.
1. Learn about the Borg scale (RPE).
Many people tire too quickly from running too fast. With the help of the Borg scale or the level of perception of difficulty, you will know if you are exercising more than your body can do. On this scale, one is the lowest, and 10 is the highest difficulty level. Before you run, set a goal for yourself, such as how long or how far you want to run. Then, compare your feelings after the run with the difficulty perception scale. Easy runs usually score 3 or 4, moderate runs 4 to 7, and more challenging runs earn more points.
| Borg scale table or degree of perception of difficulty | ||
| Borg number | degree of hardness | Predicted heart rate |
| 2 to 4 | low hardness; Suitable for heating or cooling | 50 to 60% of maximum heart rate |
| 4 to 5 | medium hardness; He breathes deeply but easily | 50 to 60% of maximum heart rate |
| 5 to 7 | Almost too much difficulty; It’s hard to run, and you don’t know how long you’ll last | 70 to 80% of maximum heart rate |
| 7 to 9 | high to very high difficulty; Your breathing becomes intermittent and fast, and you want to finish the run | 80 to 90% of maximum heart rate |
| 10 | extreme difficulty | Maximum heart rate |
2. Eat energy-rich food and drink water 2 hours before running
You need a glycogen energy source as a runner, especially if you run for more than 1 hour. When you start running, your body converts glycogen into glucose to use as an energy source. If you have little glycogen, you will tire quickly after running for a while. We suggest you consider these points:
- Add easily digestible carbohydrates and some protein to your meal. For example, bananas, berries, carrots, oats, whole-grain bread, and avocado are good options.
- Do not go for slow-digesting foods such as beans, broccoli, cheese, and fruits with a lot of fiber.
- Drink about 500 to 590 ml of water 2 hours before running because the body needs time to compensate for dehydration.
3. Use the right shoes
Wearing suitable and high-quality sports shoes will prevent you from getting injured. Improper shoes or shoes of the wrong size will cause premature fatigue and even serious injury to your feet. Be sure to bring suitable running shoes for your feet. For example, if your soles have a lot of arches, you should go for shoes with cushions in turn.
4. Warm up your body before running
Warming up before running prepares your muscles for strenuous activities. Especially if you are running in cold weather, do not forget to warm up your body before exercise. Start with a gentle jog or walk. Warm up the body for 10 to 15 minutes to increase blood flow and body temperature. If you want, you can also do some dynamic stretching exercises.
5. Practice abdominal breathing
Use abdominal breathing while running. Try using the diaphragm to empty the lungs. Abdominal breathing makes the lungs have more space. When you breathe fast, you get side pain; Abdominal breathing prevents this from happening.
6. Focus on your running posture
Your body posture while running has a direct effect on your breathing. Keep your body straight while running, and never bend from the waist. If the body’s posture is bent or hunched over while running, the capacity of the lungs decreases, and your breathing becomes faster. We already said that rapid breathing causes side pain and premature fatigue.
7. Find your breathing pattern
If you breathe profoundly but comfortably, you will notice that your breathing is synchronized with the pattern of your steps. This issue has scientific support and applies to all mammals. Many people breathe once after every two steps. This pattern works for many, but that’s okay if it doesn’t work for you. Never force yourself to follow someone else’s breathing pattern, but find your own and use it while running.
8. Move your arms as you run
Hands should be at a 90-degree angle to the body while running and move according to your running. It would be best not to swing your arms too far in front of your chest. When you put your right foot down, the left-hand moves forward and vice versa. Reversing the directions causes less pressure on the legs.
9. Exercise with energetic music
According to research, listening to upbeat songs with a fast rhythm, like motivational rock and pop, increases your endurance while running by 15%. Listening to music also has a positive effect on your mood.
10. Focus on endurance rather than speed
Many people focus on running speed instead of running time and distance. I’m afraid that’s not right. Use your breathing pattern as a guide, and tell yourself that you should run longer or longer instead of running faster.
11. Add interval training to your routine
In interval training, you continuously change your running speed. For example, you run very fast for 30 seconds, then slow down and run at an average rate for 1-2 minutes. By doing this, you will burn a lot of calories and increase your aerobic capacity.
12. Combine your running routine with plyometric exercises
Plyometric exercises will strengthen your muscles and increase your stamina and energy for running. Jumping rope, swimming, squatting, and lunging are good plyometric exercises.
13. Do low-stress exercises
If you think running is difficult for you, go for low-impact sports. These exercises increase your body’s endurance. You can also walk for about 1 minute every 4 to 7 minutes of running. Swimming, walking in the pool, skating, cycling, and yoga are low-stress sports. Pilates is also an excellent low-stress exercise that increases body endurance.
you say
This article has provided solutions to increase your endurance while running. If these strategies do not work for you and running is still tricky and tiring, don’t be hard on yourself. Take some rest and resume your exercise routine.
Do you also get tired when you run fast? Have you decided to try any of the mentioned solutions to fix the problem?
Warning! This article is only for educational purposes;d to use it, it is necessary to consult a doctor or specialist.
