You might think it’s impossible run without tiring yourself, that it is a form of cake and that people who love this activity are not human or have something different that brings them not to feel fatigue or pain, but that is not the case and is far from the truth.
In fact, it is a process, you have to love running and you have to find the rhythm little by little, but over time you will increase your resistance, speed and capacity, although for that you have to overcome obstacles. the beginning, which can be things like lack of desire, tiredness from everything you do during the day or pain in your feet.
But you should know that it is possible to do any kind exercise without fatigue and that, in fact, science says that physical activity, if done well, helps fight fatigue because we have more energy (and you also sleep better).
Things like how often you exercise, time of day, and what you eat before and after are factors that can reduce the issue of tiredness and fatigue but in running there are other things that need to be considered.
What to do to run without tiring yourself
Don’t forget the music
the music The right one can be very motivating during your race, it can help you feel motivated, enjoy it more or even set the pace so you can take care of your race and speed, plus running is more fun when you have your Favorite music as company.
Eat well before you start
Food is fuel, so if you want to have energy and perform better in your workouts, you need it feed yourself properly, making sure you have a good amount of nutrients and calories, enough food and the right types of foods that really help you in performance. Experts say that increasing protein is important, because it helps you feel full, but it is also a great source of energy.
Do not skip the warm-up
heat It won’t take away the energy you can invest in your workout, it will actually help prepare your body for the training you’re about to do. Warming up helps you release stress and move better during exercise, and that’s not only good for your energy, it also reduces the risk of injury and pain.
Go at your pace
It is not necessary to always run at full speed SPEEDILY or trying to match the person running next to you, the best thing you can do is follow your own pace and find someone you feel comfortable with, especially if you are a beginner. Gradually you can increase the distance or speed, but never reach the point where your races feel demanding or endlessly doomed in the end. And you can always slow down if you need to.
Combine different types of races
A good way to avoid fatigue and increase your resistance and capacity play with different types of races, which means that some days you can focus on speed, others on distance, others on time or adding some with intervals. The important thing is that you don’t stop running, it doesn’t matter if you take it slowly or if one day you don’t feel like it and your race is short and slow. If you have a hard day at work, maybe a slower, shorter run is better, while you can save more intense running for days when you feel more energetic.
Listen to your body
Your body will tell you everything you need to know, it will tell you if something hurts, if something is wrong, if you need to stop or if you can speed up a little. You must be attentive to the sensations of the body during exercise, to avoid overtraining and not to put too much pressure on yourself or ask less from yourself than you can give.
Be careful with your breathing and technique
You also need to take care of breath, because it is what brings oxygen to your muscles and helps build. You must have a breath that corresponds to the pace of your run and you must do it through your nose, because breathing through your mouth can cause pain and tire you faster.
On the other hand, you should not forget the techniques because improper running leads you to spend more energy and more fatigue during the race, and you can hurt your ankles, knees or many other things if you don’t do it right.