How to run for a longer time without getting tired

By adjusting the breathing rhythm, controlling the pace, optimizing the running posture, replenishing water reasonably, and selecting suitable venues during running, endurance can be significantly improved and fatigue can be reduced.

1. Breathing rhythm

adopts abdominal breathing combined with a three-step inhalation and three-step exhalation rhythm, which helps stabilize oxygen uptake. Novice runners can try using nasal inhalation and exhalation to reduce cold air stimulation, while advanced runners can adjust to two steps and one breath during the sprint phase. Shallow breathing can cause diaphragm spasms, and it is recommended to strengthen the respiratory muscles through yoga practice.

2. Speed Control

Maintaining heart rate within the range of 60% -70% of maximum heart rate is most efficient and can be monitored in real-time through a sports watch. Adopting the Fatlek training method of alternating fast jogging can delay fatigue more effectively than running at a constant speed. Novices suggest slowing down the gear ratio by 15-20 seconds per kilometer compared to usual, and maintaining a relaxed conversation intensity for the first 3 kilometers.

3. Running posture optimization

Keeping the body forward 5-10 degrees and landing directly below the center of gravity can reduce braking impact. The swing angle should be less than 90 degrees to avoid compensatory force on the shoulders and neck. Conducting core muscle training twice a week can improve trunk stability and significantly reduce energy loss.

4. Water supplementation

Drink 400-600 milliliters of electrolyte water in portions 2 hours before exercise, and replenish 150 milliliters every 20 minutes during the exercise. Sports drinks containing sodium and potassium can be used in high temperature environments, but it is necessary to avoid drinking too much water at once, which may cause discomfort in the stomach. After long-distance running, it is necessary to supplement with a recovery drink with a carbohydrate to protein ratio of 3:1.

5. Site selection

Plastic tracks have the least impact on joints, followed by asphalt roads, and continuous training on cement ground should be avoided. Off road running can activate more muscle groups, but attention should be paid to terrain safety. It is recommended to adjust the slope of the indoor treadmill to 1-2 degrees to simulate road running resistance and maintain a ventilated environment.

It is recommended to perform 10 minutes of dynamic stretching before running to activate muscles, and static stretching after running to promote recovery. The weekly increase in running volume should not exceed 10%, and a running walking alternating method can be used to gradually adapt. Choosing professional running shoes can reduce the probability of sports injuries by 30%, and those who are overweight should prioritize cushioned shoes. Maintaining strength training twice a week can improve running economy, and pay attention to balanced management of sleep quality and nutrient intake. Continuous joint pain requires timely medical evaluation to avoid stress fractures caused by overtraining.