It is not surprising to see many novice runners give up on running, losing weight, or jogging to stay healthy. That is because you may still be studying running techniques, not the secret of running, and not getting tired easily. If so, don’t miss it today. Because we provide a way to run for a long time without getting tired I do not torture my body, I have come here.
1. Check your health to be fit and ready to run.
The machinery that the damaged parts do not work properly. And let alone what with our bodies there might be a few hidden imperfections, which at this point may keep you running for long. After running for a while, I didn’t feel it, my feet hurt, my knees hurt, and finally gave up my heart and went home to sleep
However, if there is still a lot of determination to run for good health in your heart, it is recommended that you complete a physical examination of yourself, such as your muscle and joint mobility. Check your knees, back, waist and hips to make sure they are strong and not prone to injury so that we can run comfortably. Not too tired too easily.
2. Warm up before running.
For beginner runners who rarely exercise at all Before starting, you should warm up. It may be a brisk walk for 5-10 minutes in the first place or try doing 10 exercises, warm up the body before running, increase your fitness, run longer as follows
Of course, the first run will have to be exhausting, you have to gasp and can only run for a few minutes. Because our bodies are not used to cardio exercise by running before. But if we have not given up on the intention Running today is tired. Tomorrow still comes running again. The body will gradually adjust and allow us to run longer but feel less tired. Therefore, be diligent and run in. Run at least 5-10 minutes per day for 5 consecutive days a week is still good.
4. Gradually increase the endurance
if you have run for a while. We can feel that we can run longer distances and increase endurance, which is a great vision for a runner. Because it means your body is getting used to the heart-pounding heart-pounding cardio!
Oh! But even though he felt that he had already run strong Do not try to intensify your sprints, like last week you had always been running for less than 30 minutes. But in this week, I plan to run for an hour. Sigh … Seeing this way, Sangkarn would like to say that more than (body) body can tolerate anything, please consult each other. Conclude, gradually shift the time to run 10-15 minutes before it is enough.
5. Try to run faster.
Although we asked not to increase the intensity of the running by extending the sprint length, This is to prevent injury to the body that may occur. And prevent exhaustion that is likely to multiply your own Instead, we’ll ask you to increase your sprint speed. By running at a normal speed for 2-3 minutes alternating with a sprint for about 10 seconds, loop like this continuously, or if you are racing your own pace, you may increase the sprint to 30 seconds. Running in such a way increases muscle strength. And increase the capacity of the lungs This will help you run longer and more durable.
6. Run up the slope.
In addition to increasing the endurance of running with the speed up the pace. Training yourself to run on steep slopes is also something that I want to try. Because running up the slope will help increase leg power Increase the strength of the muscles of the trunk and spine It also helps to fit the lungs separately. So if running on a treadmill, manage to add the slope to the treadmill. Or if it’s someone who runs on the road Try to find a slope or a hill to run, it is good. In the beginning to run uphill or increase the steep We may feel a bit tired. But if you run often and will chill at all.
7. Strengthen the fitness of the muscles.
Running requires almost every muscle of the body. This means that we should take good care of our muscles. In addition to jogging as suggested above It may strengthen your muscles with 10 exercises for runners. Strengthen your muscles for better running.
8. Run and walk fast
If you run at full pace for a while and feel very tired Try to reduce the speed and walk at some speed. By walking for a long time and accelerating to a little faster than normal walking This will help prevent the body from becoming too stressed. When the body starts to run, slowly accelerate the footsteps back to normal running.
9. Practice breathing while running properly.
While running, inhale through the nose and exhale at the same time through the nose and mouth. Breathing should be allowed. Comfortably and trying to breathe on the stomach By inhaling into the lungs until the stomach expands And forced to let the wind out by stretching the stomach Because breathing incorrectly may cause colic while running. This time, the first intention of wanting to run for a long time would have to be folded by implication
10. Listen to soft music to accompany
this . This is not a practical theory for joking around, but research published in the journal Sports Medicine and Physical Fitness confirms that listening to upbeat music is comfortable. Or slow pop songs during the run It will help the volunteers run longer. Compared with the group volunteers listening to pulsating music Or not listening to any music while running at all,
however factors such as running shoes or running clothes are also not overlooked. Therefore, runners should wear good quality shoes designed specifically for running. This will help reduce the impact between the feet and the ground. Also, running clothes should be light and comfortable. To allow good ventilation .