How To Run Longer Without Getting Tired
Sometimes the hardest part about running is simply getting started. Trust me, I know! I have been running on and off since about 2004 and every time I go without running for awhile, it feels like my very first run when I start back up.
Over my years of running I have learned some tips and tricks to help me get back into it. I've also learned how to improve my running endurance with one simple method. I'm going to share what I learned here today and hopefully help you get back into running as well.
FIND THE RIGHT SHOES.
To start off your mission to running longer without getting tired, you want to make sure you have comfortable shoes. Many times we are running in the wrong shoes which can slow us down. When I first started running, I wore the wrong shoes for my feet and I ended up with horrible shin splints. No fun!
We are all different, so we all run differently. Finding out how you run and how your foot hits the ground will help you determine the right shoe for your foot. I suggest you go into a running shoe store and they can help you pick the perfect running shoe. Some even have you run on the treadmill to monitor your running style and foot strike.
I recently went into Road Runner Sports and a friend of mine who works there analyzed my feet and heel strike. He recommended some shoes that have really made a difference and they feel really good to run in too. I used to get knee pain after a few miles but none so far with these shoes, they offer both cushioning and stability which I need are are the right type for my foot.
MAP YOUR PATH.
The next thing I like to do is map out a location where I can run comfortably and safely. This is a place where I can really focus on my run. For me when I started running again this time, that place was the treadmill. However, somewhere like a school track or a mapped out walking trail would work great. Try to select a place with some straight areas and a comfortable surface.
While you are getting back into ( or start ) running you want to make it as comfortable as possible for yourself. I suggest avoiding running in rocky, unpaved places at this point. You don't want to risk getting an injury when you are just getting started.
USE THE RUN/WALK METHOD.
Sometimes we make the mistake of doing too much too soon when getting back into running. I would suggest you start back slowly when getting back into running or if you are just starting. Doing so makes the process so much more enjoyable. I say, So what if you used to be able to run a 30 minute 5k! You have been off for awhile and you should start back slowly.
The best way I found to do this is to use the run/walk method. This is the method I use every single time and even though its a slow progress at first, it keeps me from getting hurt or getting burnt out too fast. Read here all about this method. Here is an example of how I use this method:
Start off with a 5 minute walking warm-up
Run a comfortable pace for 1 minute
Walk for 2 minutes
Repeat this for the duration of your running workout.
I try to increase my running pace over time. I may start off running at a 4.0 but by the end I like to have my running at a 5.0 or more. The pace will vary by person so do what feels right yet challenging for you. I am a naturally slow runner and have short legs so my pace will be slower than someone who is faster and taller.
I have found this method very effective and I find myself being able to run longer without getting tired before I even realize. You can do this method every other day and add in some strength training workouts on the alternate days. I am currently doing the Sweat App BBG program on the days I am not running. This will help you build up your strength and keep you from getting bored.
Be sure to let me know if you try this workout and how your progress is going.