How To Run Without Getting Tired

Whether you’re new to running or an experienced pro, you can run out of breath and burn out while running. This may have nothing to do with your fitness. To run without getting tired, you need to take care of yourself by meeting your physical needs and getting your body ready before running. Run efficiently so you don’t waste your energy in vain and keep your technique right. You can also train to improve your endurance over time so you can run better without burning out.

Table of Contents

Run efficiently

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Set a reasonable running speed. Although you really want to run as fast as you can right after starting, you must try to hold back this urge, because doing so will quickly lose strength. Instead, run at a pace you know can be maintained almost indefinitely. ^{[1] X Research Source}

Calculate running time and distance to track speed and adjust to maintain stability.

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Relax your neck and shoulders while running. Raise your chin and lift your chest, but relax so you don’t strain your muscles. Tighten only the core muscles. If you strain your neck and shoulders, you can strain your neck and muscles, which means you won’t be able to run for long. ^{[2] X Research Source}

Relax your upper body while running.

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Hands while running. Bend your elbows at a 90-degree angle and keep them close to your body as you run. Swing your arms back and forth at the shoulder joint to maintain balance while running and gain momentum forward. ^{[3] X Research Sources}

Hand strokes also help maintain the rhythm of the movement of the legs.

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Reset breathing to combat fatigue. Every time you start a new mile, take the first minute to inhale through your nose and exhale through your mouth. Focusing on breathing through your nose will help bring your breathing back to a regular rhythm. ^{[4] X Research Sources}

When you take a deep breath through your nose, you’ll breathe through your abdomen, in coordination with your diaphragm; This helps you stay focused and can run farther without getting tired.

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Monitor heart rate while running. Maintain your running intensity by monitoring your heart rate to make sure you’re not overexerting and out of breath. You can wear a heart rate monitor or a fitness tracker that monitors your heart rate while you run. ^{[5] X Trusted Source Mayo Clinic Go to Source}

Tip: Calculate your target heart rate before you run so you can determine the range to maintain.

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Run with a friend or join a running group. Start running with a friend for extra motivation. Look for any running groups in your area that you can join. The more you practice, the better you’ll run without getting tired, and a friend or group of friends can help keep you motivated to keep running. ^{[6] X Research Sources}

Running with a group also feels competitive, and this can help you get tired less.
The social interaction of running with others can help keep you tired.

Improve endurance

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Listen to music while running to help improve endurance. Music is a great source of inspiration to help you keep running and forget about fatigue. Studies show that music can reduce feelings of fatigue by up to 10%. So, turn on your favorite tracks for more running inspiration!

Try creating a playlist of music to stay motivated while running.
Be careful when driving through high traffic areas while listening to music.

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Track the distance you can run. After each run, you should record the distance and time you ran to compare and track your progress. A goal to pass a certain time and distance will give you more motivation to move forward. ^{[7] X Research Sources}

Use a running app that tracks distance and time for easy comparison.

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Increase running distance by 10% every week. Apply the “10% rule.” It just takes a little extra effort, but over time, you’ll dramatically improve your ability to run without fatigue. Gradually increasing your distance will allow your body to adjust and adapt to the new challenge without the risk of injury. ^{[8] X Research Sources}

For example, if you run 5 km a week, the next week you increase the distance to 5.5 km.

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Alternate high-intensity and challenging runs with lighter sessions. Use the “heavy-light” rule to improve endurance. The bottom line is to push yourself during heavy running sessions. You can’t push yourself to the limit every time, but the “heavy-light” rule will allow you to keep running while improving your endurance, and giving your body time to recover. ^{[9] X Research Source}

This method also helps you prevent overtraining and injury.

Tip: Rate the difficulty of running sessions on a scale of 1-10. Instead of consistently staying at level 5, try working out at level 8 on one day and level 3 on another day. Over time, your body will be able to run longer distances without getting tired.

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Add sprints to your schedule for cardiovascular fitness. Sprinting is a great way to build up your cardiovascular endurance so you can run without getting tired. You can use sprints to increase your overall endurance while running, and vary your routine so that it doesn’t get boring. ^{[10] X Research Source}

Try running uphill. Sprint for 10-20 seconds uphill or on an incline treadmill. Repeat 3-5 times.
Run 50 meter sprints alternating with 50 meter slow runs. Repeat this 5 times.

Body care

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Warm up and stretch to prepare your body for a long run. You can strain your muscles if you don’t stretch properly, especially when you’re trying to run long distances. However, don’t stretch without warming up your muscles first. Stretching cold muscles can lead to injury. ^{[11] X Research Source}

Tip: Dynamic stretching exercises are two arrows that hit two targets. Try doing 30 seconds of each of the following exercises: walking lunge, body-weight squat, high-knee, and jumping jack.

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Eat carbohydrates before running. Two hours before you start running, you should eat a full meal with lots of starch. Eat noodles, rice or whole-wheat bread to store glycogen and help you run without getting tired. ^{[12] X Research Source}

Do not eat full and run when there is not enough time to digest food; otherwise, you may experience vomiting or cramps.
Avoid simple carbohydrates (such as sugar).

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Drink a lot of water. Drink at least 480 ml of water 30 minutes before running. While running, you need to drink enough water to stay hydrated. If you’re dehydrated, you’ll start to feel tired. ^{[13] X Research Source}

If you run in hot weather, you will have to drink more water to make up for the water lost through sweat.
Staying hydrated is also important in preventing cramps.

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Drink caffeine before a run for an energy boost. Drink 1 cup of coffee or energy drink before running to provide caffeine for the body, helping you run longer without getting tired. Caffeine also gives you a feeling of excitement to keep you running. ^{[14] X Research Source}

Do not consume too much caffeine to avoid an increase in heart rate.

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Wear breathable clothing to avoid overheating. When running, your body temperature will rise to the point that it can make you exhausted and force you to stop running. Avoid wearing cotton clothing as it can get wet, hot, sticky and heavy. You should wear synthetic clothing designed for exercise. ^{[15] X Research Source}

When running in cold weather, you should also avoid wearing a jacket or sweatshirt. Our body will warm up quickly after the start.

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Buy running shoes. Your feet will suffer a lot when running long distances, so buy a pair of shoes designed for long-distance running. A comfortable pair of shoes will make your feet less prone to cramps and your feet will be able to run longer without fatigue. ^{[16] X Research Source}

Try on several different shoes to find the most comfortable one.
Find shoes that feel as much like running barefoot as possible.

Expert advice

Choose routes that run through new and exciting places. Running the same route every time will be boring and you will feel tired. Instead, run through places that get your brain’s attention, like a nice park or around a new neighborhood.
Create a playlist of tracks that give you the thrill of running. If you enjoy listening to music while running, create a playlist of your favorite upbeat music. The ideal heart rate for running is around 140 beats per minute, so you should choose songs with a fast and vibrant tempo.
Rest when needed. If you feel too tired to run, you can slow down or walk for 1-2 minutes. The speed change will help you regain strength, and you will be able to return to running speed feeling good.

Steps

Run efficiently

Improve endurance

Body care

Expert advice

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