When we start an exercise routine that involves running, we soon become discouraged because we tire very fast. It discourages us, and we give up our training plan, with some tricks and tips to jog without getting tired you can avoid falling into old habits of sedentarism.
With these simple tips, you will be able to jog without limits to train your body. Do not overreact; it is the first advice you should follow when it comes to jogging.
It can be frustrating to start jog by short distance while other runners pass us by and share their achievements in social networks. But, perseverance is your best ally when it comes to running. What’s the hurry?
It requires your body as much as it can give and a little more, this will accustom you to new demands every week. The first week you go jogging do it for only five minutes if you have been completely sedentary. Go improving each week gradually until you reach the time you want to jog, sooner or later you will achieve.
Tips for jogging without tiring!
Control your heart rate!
You can regulate your exercise knowing your maximum heart rate, for this is enough to subtract your age to 220. When you start to train you should keep your heart rate to 65% of the value you get. You must keep it until you feel how your resistance has increased, then increase the intensity to achieve a heart rate at 85% of your maximum rate.
When you start running breathe the least you need, that is, breathe slowly as if you were walking. You must habituate to your body to run with the minimum amount of oxygen in order to be more efficient in the use of it. The oxygen we take goes to our cells and helps with the burning of glucose to convert it into energy. The oxygen we take contributes to making energy molecules known as ATP. Without this energy, our muscles will not work properly.
Proper breathing prevents bad postures and introduces your mind into a state of maximum concentration that will keep you away from the fatigue and discomfort that causes you to run.
It is an essential step not to get tired; you must maintain a proper diet and fill energy that is easy to burn for your cells, that is, carbohydrates.
Carbohydrates are degraded to small amounts of sugars in the bloodstream and muscles in the form of glycogen. The glucose that is not used is stored in the liver and reserves when the body needs. Consuming low carbohydrates or small amounts can make you tired while jogging, which is why you should consume bran bread, fruit and yogurt two hours before training.
You should sleep 8 to 10 hours during the night before jogging to improve your performance. With some tips to sleep better, this will not be a significant problem. Otherwise, the fatigue will be transferred to your training.
How to improve running resistance?
If your body still does not get used to training try to run at intervals, jog for 1 minute and walk for 4, do it about three times and you have trained 20 minutes. When this becomes easier you can double the jogging time and reduce the time in which you walk by one minute, continue that way until you reduce the walking time to 0 and you can jog 20 minutes without tiring yourself.
The race pace should be smooth enough to allow you to talk to someone while jogging. When you jog comfortably 20 minutes, it increases 5 minutes and continues like this until you reach your goal. Then, when you jog 40 minutes alters the days running 30 and 40 minutes to allow your body to recover.
Improve speed when running!
Make adjustments to jog faster in your easy runs, take them out according to their original length. You should run shorter median races at a more rapid rate. Once you master them, increase your medium runs until you reach their original duration. Once your fastest rhythm becomes your new “normal” rhythm, repeat the process to add more speed at a much faster pace.
These tips for jogging without tiring require a lot of patience and perseverance. If you stay focused on the training plan, you will soon be able to run for a long time without worrying about fatigue.
Do you notice any changes? Do you know more tips for jogging without getting tired and improving performance? Share it in the comments. Share your experience, and we will love to read it!