Health Care

How To Run Longer Without Losing Breath

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In case you’re a runner and you really want to run for greater distances or even improve your endurance, then you can simply achieve this by reading the tip given in this article. Some of these tips include adding a few minutes to each workout and pushing until your running time is up. On the other hand, if you wish to improve on speed as well, then do some polymeric and sprints because they help the body to become stronger and faster in order to achieve best running results. However, try to follow the steps listed below if you want to run longer in order to gain more out of your workout.

METHOD 1: ADDING TIME TO YOUR RUNNING ROUTINE:

  • Check-out your running form: before aiming to run longer, its best to make sure that you have mastered the running basics. using an awkward form may not make a difference when only running for a couple of miles but when you decide to add more time and mileage, the running form actually makes a big difference. a good running form requires pumping the arms, taking comfortable strides, relaxing the upper body, breathing in through the nose and out through the mouth while running.
  • Time your run: try to wear a watch on your next run and time yourself as you run. Using your watch, add time in small increments but it is a good idea to also know what your starting point will be. Likewise, consider setting a goal based on your starting time and with time you will be able to run longer.
  • Add about 5-10 minutes a week to your running routine: this may sound little but adding 5-10 minutes per week to the running routine will help your initial endurance-level to build-up very quickly. In fact, this is very good and steady amount time to add in order to help you run longer without jumping ahead too fast and over-straining the muscles. Additionally, make a commitment to run the extra time even if you are just struggling because this is the only way you can build endurance.
  • Never worry about the running pace: just try to focus on the goal of running longer and you will work on your running speed later. In fact, your running pace should be easy enough whereby you can even have a conversation while running. It’s also recommended to run at pace that you can keep up indefinitely. On the other hand, pushing yourself to run longer and faster simultaneously can lead to a burnout hence this implies that you should try to consider running faster after reaching a goal of running a certain amount of time.
  • Feed the body properly: the things you eat and drink before working out really matter. In fact, in case you feel heavy or bloated, then you will not be able to run longer. It’s best to be completely hydrated and sated with nutrients in order to be able to endure the entire run. All in all, try to eat simple foods like bananas and a handful of almonds. Never hydrate with sports drinks but take water instead for best running results.
  • Stick to your training plan: running longer and building endurance will only happen if you make a training plan and stick with it time after time. However, if you skip a few weeks of running, the fitness level will drop a little and this implies that you have to build it up again. Additionally, fitness is a progressive work and this implies that you will feel supper-fit at times and not so fit sometimes and this is just ok because it part of exercising.
  • Try not to push too hard: if you attempt to skip ahead in your running plan like adding more than 10-minutes per week, then things will tend to back fire on you. The body actually needs some time to slowly build muscle and fitness-levels and in case you try to push it hard, you may end up injuring yourself or even get burned out. So its recommended to build endurance slowly but surely in order to make your running routine more successful.

 

METHOD 2: INCREASING ENDURANCE TO YOUR RUNNING ROUTINE:

  • Try to walk when you need to do so: while you are building up endurance, you are most likely to experience discomfort as you add some time to your runs. This means that you will get to a point where you feel like you can’t take another step but this is ok. In fact, it’s best to slow down and try walking a bit when you reach this point. You should walk until you feel like you are able to start running again. all in all, it good practice to rotate between walking and running until you reach the amount of time you set out to run and this is a good strategy for those beginners in running.
  • Run sprints: going for high-intensity interval training like sprints and other workouts have shown to increase the body’s optimum oxygen uptake thus ensuring aerobic fitness. This means that running sprints for a few times in a week will help to build your endurance of running longer a slower pace. However, sprinting puts too much pressure on your muscles and warming-up will actually help to prevent occurrence of any injuries.
  • Do some plyometric: boot camp style workouts like skipping drills and high-knee sprints have been proven to be a great success tip by some athletes when it comes to improving endurance. These workouts help to build core muscles and also tone the entire body. Incorporatingplyometric into the exercising routine actually helps athletes run longer and faster. These plyometric exercises can be done with a personal trainer while using gym equipment for 2 to 3 times a week.
  • Alternate hard-days with easy-days: this is a great strategy that is used by most marathoners who add running distance every week. This strategy works in sucha way that one does 2 or 3 shorter, intense and hard runs at a faster rate with more effort. Then, on the weekend you do the longest run at an easy pace. With time, you will find longer-runs to be more pleasant than the shorter-runs even if you are covering more distance and spending more amount of time.
  • Try-out tempo runs: a tempo-run is a workout that starts with 15-minutes at easy pace and then proceeds to 20-minutes at a comfortable hard pace and later finishes with 15-minutes at an easy running-pace. if you really want to run longer, then adding 1 or 2 tempo runs to your workout will actually help to increase your body’s lactate threshold or the point at which the body fatigues when running at a given pace.
  • Stay engaged or not when running: incase you want to keep your mind occupied and away from any thoughts like feeling tried, try to listen to music while running. Alternatively, you can decide being quiet inorder to relax the mind and only focus on your running. But you can still do whatever works best for you or what helps to eliminate any discomfort the body feels as you gain endurance.

Researcher and Blogger....at YOSAKI.com. I keep on testing different things until I get what works and what does not work.

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