When we plan to start an exercise routine for jogging, we give up that wonderful effort just because we got tired very quickly. With a few tricks and tips, we can keep continuing our jogging without being tired and we can avoid falling into old habits of a sedentary lifestyle. In these articles, we will focus on some of the best tips that you can apply in your jogging process.
Don’t over-push yourself and it is the first tip for you to follow when you start jogging. We know it can be frustrating for us when we can’t jog for a longer period and see we are kind of slow compared to other runners who pass us on the one hand and share their achievements in social networks. I will tell you to strict your best ally when running. No need to hurry.
Your body will absorb this process little by little as you go and this will accustom to new demands every week. The first week of your jogging do it for only five minutes and you can gradually increase each week until achieving the desired time you want for jogging. No doubt sooner or later you will succeed. With applying these best tips you can jog without limits and you can train your body to endure what your body demand.
Tips for jogging without tiring:
To control your heart rate you can use a monitor or you can control it manually several times during a trot. You can regulate your exercise knowing your maximum heart. To calculate that simply subtract your age from 220. When you start your training you should keep your heart rate at 65% of the value you get. You have to keep it until you figure out how your resistance has increased, then you can increase the intensity to achieve your maximum rate at 85%.
Breathe well when running:
Running for a short period of time should not make you tired, but it does. If you end up with breathing like asthma or recover from a critical state of pneumonia may happen just because you do not apply proper breathing technique.
Breathing well is very necessary from the moment you decide to run. In this way, you can convert it as a habit to keep constantly increasing the distance and time. The importance of taking a breath in running can’t be mention in words. When we breathe the oxygen going to our cells and help us to burn glucose for energy and make energy molecules known as ATP. Without having this energy our muscles cannot work properly.
To know how to breathe properly you must train your body to be more efficient for taking advantage of oxygen. Denying the amount of oxygen required to increase breathing capacity leave 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 is techniques where you can breathe use of minimum oxygen in your jogging process that means breathe slowly as you walked. You must accustom your body to run with the minimum amount of oxygen in order to be more efficient when you need it to use.
This technique will help us to stimulate the circulatory system. The heart beats faster means to bring more blood to the muscles and compensate for the lack of oxygen. Once you become mastered the technique, you should start marking the time of breathing and keep breathing with a steady pace that will let you focus on your running.
Proper breathing can prevent bad postures and introduces your mind into a state of maximum concentration that will keep you away from the fatigue and make you discomfort to run.
For maintaining strong rhythms a 2: 2 breaths is appropriate i.e. 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.
U.S. SEALS recommend a rate of 3:3 i.e. inhale and exhale three strides. You should apply these techniques to breathe through the mouth and nose, inhale through the nose and exhale through the mouth.
There is another technique that can be applied some extensive racing when you feel you start contractual. 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 tiring prematurely.
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.
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, i.e. carbohydrates.
Carbohydrates are degraded that have small amounts of sugars in the bloodstream and muscles in the form of glycogen. Glucose is not stored in the liver but used when your body needs it.
Consuming inadequate carbohydrates or small amounts can make you tired while jogging, which is why you should consume bran bread, fruit and yogurt before two hours of training.
You should sleep 8 to 10 hours during the night before jogging to improve your performance. With some tips you can have a better sleep otherwise, the tiredness will move to your training.
How to improve running resistance:
If your body is not ready yet tries to run at intervals, jog for 1 minute and walk for 4 minutes. Do that for four times means you’ve trained for 20 minutes. When this become easier for you can double your time for jogging and reduce the time in the walk, we can continue that process until reduced to 0 walking time and this way you can jog for 20 minutes without getting tired.
When you jog comfortably 20 minutes then you can try to increases another 5 minutes and continues like this until you reach your goal.
Improve speed when running:
When you achieve this reduces the number of minutes for a higher speed running then your body becomes accustomed for 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 become a master of 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 at a much faster pace.
- Hydrate yourself while you are not thirsty, if you let your body tell you it is thirsty, your performance will go down.
- 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 are the best tips for jogging without getting tired. You require a lot of patience and perseverance. If you can strict with this training plan you will soon be able to run for a longer period of time without being worry about fatigue.