In order to get less tired while running, you need to know some of the features of proper running.
Breathe correctly
While running you need to breathe with your nose and mouth... Remember this condition. Many sources on the Internet recommend breathing only through your nose. But this will not bring you any benefit, and will increase fatigue. The fact is that during light running, our body takes energy from oxygen. Accordingly, the more it enters the body, the easier it will be for us to run. The acceleration of the heart during exercise is precisely due to the need to supply the muscles with more oxygen than usual. But if you deliberately reduce the access of air to the lungs while running, trying to breathe only through your nose, then you are forcing your heart to beat faster. Thus, you will increase your heart rate, but at the same time there will not be enough oxygen, and you will not be able to run for a long time, especially for an unprepared body. Therefore, breathe deeply and preferably through your mouth and nose.
Track your pulse
Many professional athletes do not run by feeling, but by their pulse. It is believed that a good indicator for the training process is a heart rate of 120-140 beats per minute. At this heart rate, you can train as long as possible and not get tired. Therefore, while running, stop periodically and measure your heart rate. If it is less than 120, then you can run faster. If your heart rate is on the verge of 140 or higher, then you should slow down a little. The ideal number would be 125-130 beats.
Pulse can be measured without special devices. To do this, you must have a stopwatch. Feel the pulse on your wrist or neck with your finger. Timed it for 10 seconds, and multiply the resulting figure by 6. This will be the heart rate of your heart.
Do not clamp
Many beginner runners there is a problem with stiffness while running. This is manifested by raised shoulders, hands clenched into a fist, as well as a heavy slapping step. It is categorically impossible to squeeze. You need to run in a relaxed state. This is especially true for the body, neck and hands.
The shoulders should always be down. The palms are slightly closed in a fist, but not clenched. Connect your fingers as if you were holding an invisible tennis ball in your hand.
It is advisable for beginner runners to put their feet on the heel, and then roll onto the toe. In terms of tempo, this technique slows down the speed a little, but in terms of convenience, it is most useful since it does not hit the legs or put a lot of stress on the joints.
Eat carbohydrates
In order for the body to have where to get energy from, it needs carbohydrates, so for two hours before jogging Eat well buckwheat or any foods high in carbohydrates. Or drink a cup of tea in half an hour with the addition of one or two tablespoons of honey. If you are trying to lose weight, then carbohydrates cannot be consumed, since your task is to burn fat, so you will be nourished by your excess fat while running.
Don't think about running
What is good about long-term uniform load, that during it you can think about everything in the world, but just not about running. Scroll through household chores, work. It is best to run with company and have a conversation during your workout. Thus, you will be distracted and get rid of the main factor that takes away strength - the psychological. Sometimes a person inspires himself that he cannot run and that it is hard for him, although in fact there is still a sea of strength, he just wanted to take pity on his body and himself.
Run everywhere
It's very boring to run around the stadium. Especially if the run does not take 10 minutes, but half an hour or more. Run wherever you want: through the streets, parks, promenade, run into stadiums, sports grounds and other places. Variety can also help distract you.
Listen to music or your own body
The question of whether it is worth listening to music while running is entirely up to you. It is worth trying to run once or twice and see if it is convenient for you to run with music in your ears, an audiobook. Or is it better to hear the world around you. It all depends on you, but if it is convenient for you, then do not be afraid of headphones and feel free to run with the player.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
