When starting an exercise routine that involves running, we soon get discouraged because we got tired very quickly. This discourages and causes us to give up our training plan, with a few tricks and tips for jogging without getting tired can avoid falling into old habits of sedentary lifestyle.
With these simple tips you can jog without limits to train your body and endure what demands him.
It will not over-push yourself, you are the first tip that you should follow when jogging.
It can be frustrating start slowly our way while other runners pass us on the one hand and share their achievements in social networks but perseverance is your best ally when running. What’s the hurry?
It requires your body to the extent that can give and a little more, this will go accustomed to new demands every week.
The first week you go out jogging for five minutes only do it if you’ve been completely sedentary lifestyle. Go gradually increased each week until the time you want jogging, sooner or later you will succeed.
Tips and tricks for jogging without tiring
To control your heart rate you can use any monitor or control it manually several times during a trot.
You can adjust your exercise knowing your maximum heart rate, for it simply subtract your age from 220. When you start training you should keep your heart rate at 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 pace.
Breathe well when running
Yes, running for a short period of time should not tire you, but it does. If you end up breathing like asthma or death you suffered state of pneumonia you do not have the proper breathing technique.
It is necessary to breathe from the moment you decide to run. In this way it will become a habit that will keep constantly when you increase the distance and time to go. To know the importance of breathing when running should know that when we breathe, we take oxygen going to our cells and helps with burning glucose for energy. The oxygen we take helps to make energy molecules known as ATP. Without this energy our muscles will not work properly.
To breathe properly you must train your body to be more efficient by taking advantage of oxygen. Denying the amount of oxygen required increase breathing capacity, allowing us to leverage more oxygen with each breath. To achieve this skill you must practice a technique known as swimmer’s breathing.
Swimmer’s breathing
To start running the minimum required breathing, ie breathe slowly as you’re walking. You have to accustom your body to run with the minimum amount of oxygen in order to be more efficient when to use it.
This technique stimulates the circulatory system. The heart beats faster to bring more blood to the muscles and compensate for the lack of oxygen. Once you have mastered the technique then you should start marking time breathing, keep breathing with a steady pace lets you focus on running.
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.
For strong rhythms a 2: 2 breath is appropriate ie you inhale every two strides and exhale every two. For a slow running pace, a 3: 3 breath is appropriate, which means you inhale every 3 strides and exhale every 3.
SEALS recommend a rate of 3: ie inhale and exhale three strides 2 given the long morning runs that take place during the week is okay to take your example… To apply these techniques you should remember to breathe through the mouth and nose, inhale through the nose and exhale through the mouth, never the other way around as it already polluted air enter your lungs low temperatures.
Running contractures
There is another technique that can be applied somewhat extensive racing when you feel you start contract. This is caused by very tense posture when running as having very straight very tense shoulders or neck, these annoyances can lower your performance and get tired early.
To apply you just have to raise your arms and inspire deeply as you open-you close your hands and turn your head that you can do in the race.
Other tricks and tips for jogging without tiring
Keep in mind the following recommendations, follow our advice and you will see how with these simple tips for jogging without tiring you will achieve long term excellent results.
Feeding
It is a key step to not get tired; you should maintain a good diet and energy fill it easy to burn to your cells, ie carbohydrates.
Carbohydrates are broken down to small amounts of sugars into the bloodstream and muscles as glycogen. Glucose that is not used is stored in the liver and is used when dwindling reserves in the body.
Consuming inadequate 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.
He sleeps
You should sleep 8 to 10 hours during the night before jogging to improve your performance. With some tips for better sleep this will not be big problem; otherwise fatigue will move to your training.
How to improve running resistance
If your body is not yet used to train on and tries to run, jog for 1 minute and walk for 4, realize three times and you’ve trained 20 minutes. When this is done easier time can double jogging in a minute and reduce the time in which we walk, we continue that way until reduced to 0 walking time and you can jog 20 minutes without getting tired.
The pace should be soft enough to allow you to talk to someone while trots.
When you jog comfortably 20 minutes it increases 5 minutes and continues like this until you reach your goal. Then when you jogs 40 minutes alter the days running 30 to 40 minutes to allow your body to recover.
Improve speed when running
When you achieve this reduces the amount of runs for 10 minutes but running at a higher speed. When your body becomes accustomed it returns to your previous time.
As you make adjustments to trot faster in your easy runs, carry them out according to their original duration. Move to run shorter median races at a faster pace. Once you master them, slowly increase your midsize races until you reach their original length.
Once your fastest rhythm becomes your new “normal” rhythm, repeat the process to add more speed with a much faster pace.
- Hydrate while you are not thirsty, if you let your body tells you it is thirsty, you’ve reduced your performance.
- Purchase running shoes that are suitable for running and avoiding injuries.
- If you suffer from heart problems or respiratory problems consult your doctor before training.
- Listen to motivational music, music from the 80’s and action movie soundtrack is suitable for running. Or you can visit YouTube and find a repertoire of motivational songs special to run.
These tips for jogging without tiring require a lot of patience and perseverance. If you stay true to the training plan you will soon be able to run for a long time without worrying about fatigue.
