Running is a common form of exercise that not only improves cardiorespiratory fitness and strengthens physical fitness, but also helps to lose weight and stay healthy. However, for some people, running can be very tiring. So, what can we do to make our running feel more relaxed?
01. Reasonable planning
A reasonable training plan is one of the keys to not getting tired of running. Overtraining can lead to muscle fatigue and injury, and it is essential to have a reasonable training plan based on your physical condition and goals. The plan should include running sessions, timing, intensity, reps and other exercises, such as strength training and stretching, to improve endurance and flexibility and reduce fatigue during running.
02. Comfortable running shoes
It is very important to choose the right running shoes, which is the second element of not getting tired of running. The right running shoes can provide adequate support and cushioning, reducing the impact on joints and muscles, thereby reducing fatigue while running. When buying running shoes, you should choose the right shoes according to your foot shape and running style, and make sure that the shoe size is 1-1.5 sizes larger than the usual shoe size to avoid unnecessary injury.
03. The right time slot
It's also important to schedule your running time slots. It is best to choose to run in the cool hours of the morning or evening, and avoid running in very hot weather or in direct sunlight at noon to prevent heat stroke or other unexpected events.
04. Warm up before running
A proper warm-up is an indispensable step before running. Before starting running, we should do some simple warm-up exercises such as jogging, stretching, and moving our joints. This increases the body's temperature, improves blood circulation, and prepares muscles and joints for the load of exercise during running. Warm-up exercises can also help us get into the right state of mind and improve the effectiveness of running.
05. Correct running form
Correct running posture is also very important. Maintaining proper posture can help us use our body's strength more efficiently and reduce energy waste. When running, we should maintain a posture of holding our chest up, tucking our abdomen, and relaxing our shoulders to keep our body stable and balanced. In addition, we should also pay attention to the way we land our feet and avoid overstepping on the ground or heels to reduce the pressure on our knees and joints.
06. Appropriate frequency
According to your physical condition and time, plan the frequency of your running reasonably. Beginners can opt for a running program of two to three times a week, gradually increasing to four to five times a week. Proper rest and sleep allow for physical energy and muscle recovery and growth, reducing the accumulation of fatigue.
07. Suitable heart rate
According to your physical condition and purpose, determine your heart rate zone (or somatosensory) when running, that is, running in the heart rate zone of 60%-70% of your maximum heart rate, you will feel very relaxed, and it will not burden your blood vessels and cause a series of heart diseases.
08. Appropriate strength
Proper running intensity and distance are also key. For beginners, you can choose to jog or brisk walk at the beginning, gradually increasing the time and speed of running. Don't start with too much speed and distance, which can easily lead to excessive fatigue and injury. According to your own situation, arrange the intensity and distance of your running reasonably, and gradually challenge yourself, but also pay attention to your body's signals to avoid overexertion.
09. Eat a sensible diet
A reasonable diet is also an important factor in not getting tired while running. You should maintain a balanced diet with enough carbohydrates, proteins, and healthy fats to provide the energy and nutrients your body needs. At the same time, it is important to ensure adequate water intake to prevent dehydration and maintain the normal functioning of the body.
In summary, if you want to run without getting tired, we should develop a training plan that suits us, choose the right running shoes, running period, intensity and distance, maintain the correct running posture, maintain a balanced diet and nutrition, and have a heart rate zone suitable for the purpose of exercise. Through the combination of these methods, you don't feel tired when running, and you can enjoy the benefits of running more easily, improving your health and quality of life. Both beginners and experienced runners can benefit from it.