Run Without Getting Tired: 6 Tips

Enjoy the process of running and make it a fun activity.

“Have fun enjoy it running is one of the simplest forms of exercise all you need is a pair of running shoes and off you go”

Start with one day on, one day off, and gradually increase the frequency.

“Don't start out by doing a run every single day I'd advise if you are new to running doing one day on one day off and as you progress maybe going to two days on one day off”

Find a running buddy or even your dog for motivation.

“Find a running buddy it's great for motivating you and getting out the door particularly on those days when you're just struggling to do that even if it's just your dog”

Perform light mobility and dynamic stretching exercises before your run.

“Ideally you want to allow yourself a few minutes prior to the run where you do a little bit of light mobility or a little bit of light dynamic stretching.”

Start running at an easy pace and gradually increase the intensity over the first five minutes.

“When we do actually start running just build into it really gradually maybe over the first five minutes it's like for a nice easy pace and building up”

Gradually decrease your pace over the last five minutes of your run.

“Don't just go for a full gas turn nothing in a split second you want to bring that pace down gradually again ideally over the final five minutes.”

Stretch your muscles after the run while your body is still warm.

“When you are finished body is nice and warm muscles are warm use that time to do some stretching”

Breathe in through your mouth to get more oxygen to your muscles, especially at higher intensities.

“You get more oxygen in through your mouth per breath than you do through your notes that's not to say you should never use your nose but as the pace picks up or the intensity picks up I definitely recommend switching to breathing in through your mouth”

Use a 2x2 or 3x3 breathing rhythm at a comfortable pace, and switch to a 2x1 rhythm as the pace increases. Mouth breathing is a pre-requisite

“At a comfortable running pace I've noticed just something along the lines of a two by two or a three by three rhythm so essentially breathing in for two or three strides and then exhaling for two or three strides and then as the pace picks up for the intensity picks up switch to a two by one rhythm so breathe in for two strides exhale for one stride”

Limit junk food and prioritize fruits, vegetables, and a well-balanced diet to manage weight and improve health.

“Try to limit the amount of junk food make sure you stay hydrated drinking plenty of water and staying on top of that fruit and veg that were always told to do because the end of day a well-balanced diet will go a long way in terms of keeping us healthy and also keeping our weight down or managed well which in turn will make running easier.”

Drink plenty of water before, during, and after your run to replenish fluids.

“That hydration point is really important because our body alone is actually made up of 60% water the blood 93 percent water and our muscles 73 percent water so needless to say hydration is pretty darn important so price alone you want to make sure you've drunk plenty and then when you come back and run your replenishing that water as quickly as possible”

Focus on holding a nice comfortable and sustainable pace during your run.

“If you follow our advice on doing a nice good warm-up and building into things then focusing on holding that nice comfortable and sustainable pace you should be on to a winner”

Take brief walking breaks to reset, refocus, and recover during your run.

“If still you feel that urge to stop then just drop it down to a walk there's nothing wrong with doing brief periods of walking I still do it on my occasional runs and what it does do is it allows me then to just reset refocus recover and crack on and get my run done without cutting it short”

Focus on maintaining a quick cadence and avoid overstriding.

“A lot of people over strides to just try and focus on keeping that cadence and turn over the legs nice and quick”

Keep your head, shoulders, and arms relaxed during your run.

“Try to keep your head your shoulders and your arms nice and relaxed so the arms come through nice and freely”

Look 20-30 meters ahead while running.

“Try to look around 20 to 30 meters ahead of you when you're running rather than looking up in the sky or straight down at the ground”

Focus on pointing with your knees and flicking your heels up towards your hamstrings when fatigued.

“As you really fatigue a nice cue that's helped me over the years at least is try to think about pointing with your knees so you get a nice knee Drive and then focus on flicking your heels up towards your hamstrings”