Wishing to run farther, endure more, and avoid fatigue easily? We have 10 tips on how to run without getting tired.
Running is one of the most popular forms of exercise around the world. But for many, it feels more like a chore than a workout. This can often stem from a lack of stamina.
When you haven’t yet developed your stamina and endurance, running can feel laborious. But as you build up your fitness, you’ll be able to enjoy it more, perform better, and push yourself harder.
Want to know how to increase your stamina and get better at running? Read on to find out.
Slow and steady wins the race! Don’t push yourself too hard too quickly. Otherwise, you might burn yourself out too early and not be able to complete your run. Pace yourself and gradually build up your speed when you feel able to. That way, you aren’t putting too much stress on your legs, heart and lungs.
Add walking to your daily routine to increase your stamina and endurance.
You don’t have to always sprint or go in intense, fast-paced runs to improve your fitness. You can feel these benefits from simply going for a long walk every day! You’ll increase your leg strength, improve your lung capacity, and also reduce stress. If weight loss is another goal of yours, walking will also help you to burn more calories and keep your weight down.
Keep your training varied to allow your body to get used to different distances and paces. If you’re struggling, you can start by alternating between walking and running. As you build up your stamina and become more confident, you can also add sprints to your running routine.
Poor running form can lead to injury, so make sure your form is on point. Keep your upper body straight, look straight ahead, and relax your shoulders. Working on your core strength can also help to maintain good posture, so add ab workouts to your training routine.
No matter how much you run, you won’t feel the benefits if you don’t fuel your body correctly. That’s why it’s integral that you pay attention to your diet and make sure you’re eating enough food. Don’t cut out entire food groups, and be sure to get enough carbohydrates and protein every day.
Resting doesn’t make you lazy. In fact, rest is an essential part of every runner’s routine. If you don’t give your muscles enough time to recover, you won’t be able to perform at your best. So, make sure you schedule your rest time every week. This can also include active recovery like foam rolling, massage, or light forms of movement.
Do you find yourself getting bored easily while you’re running? If you need to distract yourself, try listening to music while you run. You could also try listening to podcasts or audiobooks, so you can even learn while you run! This will keep you engaged so you can keep running for longer.
If your breathing isn’t under control, you’ll struggle to get enough air into your lungs and will get tired quickly. While running, breathe in through your nose and out through your mouth, and breathe rhythmically.
You can improve your running stamina by also incorporating other types of exercise into your routine.
For a start, you should dedicate one or two days a week to strength and conditioning. There are a range of running-specific strength-building exercises you can do, which will give you an extra boost of power and stability. You can also spend time practicing other cardio exercises, such as cycling, swimming and high-intensity interval training workouts.
A good pair of running shoes will give you all the comfort and support you need to run to the best of your ability. They’ll also help to prevent running injuries. It’s not just about the fit. They also need to be suitable for the shape of your foot, and the type of terrain you’ll be running on. At Decathlon, we have a wide range of running shoes available from our running brand, Kalenji.
The right gear can take your run to the next level. Whether you’re looking for comfortable, sweat-wicking running clothing, handy running belts and water bottles, or running watches to measure your performance, you’ll find everything you need at Decathlon.
Visit your nearest Decathlon Thailand store or shop online to explore our range.