When it comes to running, fatigue and exhaustion are common complaints, even for the most experienced runners. Aerobic respiration aside, there are several reasons why you feel tired and need to take a breath after running a certain distance. Some of these factors include dehydration, weather conditions, and your physical fitness. But the difference between seasoned runners and amateurs is the ability to keep a running pace under disruptive conditions. So if you’re burning out after a mere 10 minutes of running, applying these strategies will help you cover longer distances and more importantly, help prevent injuries.
Keep it fresh
Make your running experience more fun and exciting. This means everything from changing your routes to entering a race for fun rather than the competition. Jogging on the same path every time can get boring, and before long you’ll be dreading your running sessions. Many people run the same routes every time and focus on quickening their pace to get better time records. The results are neither healthy nor productive.
Running doesn’t have to be boring all the time. If your motivation is ebbing away, you should try new routes to keep things fresh. Changing the way you run is also another way to stay enthusiastic. You can build up your running sessions to enter a marathon, just for the sake of diversity and to invigorate yourself with a new goal. Don’t set high expectations to win the race, but aim for new experiences in running.
Know your limits
Sometimes it’s hard to know when to stop, especially after a hard running session. There’s still some time left, and you’re tempted to keep going. But if you push yourself too hard, it’s only a matter of time before your whole body starts to protest. If you’re totally winded after running a long distance and your legs are shaky, take that as a sign to stop. While the key to any exercise is to stick to the plan, that doesn’t mean you should bite off more than you can chew. So if the schedule is too tough, consider making tweaks to the distance and duration to find a balance that works well for you and helps you avert burnout. It’s always good to take a break every day or so to let your body rest and recuperate from all the hard work.
Mastering the running techniques needed to cover long distances is simple enough, but another important factor is your whole body’s overall physical fitness. To be more specific, we’re talking about the strength of your muscles here. Strong muscles are crucial for propelling your body forward while running, which means the stronger your muscles are, the faster and more efficient you’ll be. Muscles take time and consistent practice to build up, but it definitely pays off in the long term. With increased stamina and endurance from strength training, you can use less energy to run more. Incorporate strength training into your routine and experience a change for the better!
The keys to avoiding runner’s burnout are the right mindset, knowing when to stop, and the basic strength training needed to increase your stamina. If you want to run more efficiently, give us a call today and see how we can help.