Are you a beginner or advanced runner alike who has been wanting to find out how to run without getting tired? Knowing how to run for longer is one of the best advantages of fitness, so we’ve looked into techniques runners can use to reduce fatigue and increase motivation.
When you’re starting out, it can feel like you’ll never be able to reach your goals without taking breaks. Then, you’ll wonder when you get over the hurdle and start enjoying your runs.
Likewise for more advanced runners, aiming for longer distances like a half marathon, full marathon or ultra-marathon can get frustrating and demotivating when it gets tiring.
To increase your running endurance and stamina, you must train your aerobic energy system. Hence, regular long runs at 70-80% of your maximum heart rate will keep you working in your aerobic training zone. This will help improve your aerobic endurance and allow you to run longer without getting tired.
Here are 5 tips you can use to improve your running endurance.
1. Pace your long runs
When it comes to long distances the ultimate key is to last longer, you’ll need to be running in your aerobic training zone and not increase the speed or distance instantly.
There are various ways you can use to monitor your pace, such as a heart rate monitor, slowing down once you’re getting out of breath, or getting a partner to pace your runs.
2. Run more frequently
This is a no-brainer but you should never overdo it. New runners often make the mistake of thinking the only way to improve endurance is running longer. However that’s not the case, it’s all about improving your aerobic endurance.
Simply run at easy-paced miles every week, split across 3 to 5 runs, you’ll start to notice your running endurance and efficiency improve. Of course, you should listen to your body and take at least one rest day per week to avoid overstrain and injuries.
Image via: WomensRunning
3. Focus on running form
Every runner should be aware of the key aspects of their running technique such as the running posture and your cadence. Here’s an example, hold yourself tall as you run and make short light strides rather than overstriding.
4. Hydration & Fuel
This is a common mistake many runners struggle with during their long runs and on race day is poor hydration and proper fuelling.
Once you run beyond approximately 90 minutes, your body will start to run out of energy and will struggle to maintain the intensity of your runs.
To prevent this, aim to take on carbohydrates in the form of gels or sports drinks every 20 minutes during your long runs.
Image via : Stylist
5. Warm-up before you run
Investing in a good proper warm-up before you start running will actually help the first mile or two to feel much easier and it helps to reduce the risk of injury, which is a huge deal for any runner.
In addition, be sure to start your long runs nice and slow, then build up gradually.
For more information please scan me (QRCode).
For further inquiry please contact us: Max 012-2969969, Christine 012-3590048 or YG 016-2020911.
