If you are a beginner or want to run regularly, you need to know the right running tips to avoid the risk of injury, muscle cramps, or numbness. The reason is that this condition is often a problem after a morning run, especially for beginners who are not used to it yet.
The body often feels so tired even though it has not yet reached the desired mileage. Therefore, the benefits of running in the morning are not optimal.
Therefore, it is important that you understand proper technique and running. Check out the full tips in the article below!
The right running tips so you don’t get tired
Many people like to play sports, both young people and adults. Apart from several body benefits, this sport is also very practical and fun, making it suitable for beginners who want to start a healthy life. However, there are several running tips to keep you from getting tired that you should know, especially if you are not used to exercising. Here are some of them.
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Create a training plan
Creating a training plan is one of the best running tips. This includes the estimated running performance, duration, rhythm, and frequency up to the food consumption before and after the training. Because often someone immediately runs long distances without paying attention to their skills and physical condition, which leads to long-term injuries.
Therefore, you should draw up a detailed training plan. If you’re a beginner, it’s best to start with a light jog first. Practice at least 3 to 4 times a week or if you are busy at work try 1 to 2 times for an initial duration of 10-15 minutes. Then you can gradually increase the duration of the exercise to build strength. Also make sure that your body has enough rest periods, for example, every two days. There is no need to rush because the most important thing is consistency.
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Use the right running shoes
The next running tip is to use the right and comfortable shoes. Because running shoes are often the main cause of injuries or pain in the feet. This condition lowers your motivation to exercise, especially if you are a beginner. Well, to avoid this risk, you can use a type of shoe that is specially designed to avoid possible injuries. Running shoes usually have a midsole that is thinner at the front and thicker at the back. For fun runners, it is better to choose a thicker midsole to provide more support and make you’re run more comfortable.
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Warm-up
Warming up is a long-lived running tip that you should try. Warming up is useful to prepare the muscles of the body. This is known to help you train optimally to prevent the risk of injury. Especially if you haven’t exercised for a long time, warming up is certainly very important so that your body is better prepared for physical activity.
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Do core exercises
The core is the central part of the body. So that you don’t tire as quickly, you have to train it so that it can support your body while running. To strengthen the core of this body, you can do various moves like planks and bridge marches.
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Start walking
One of the running tips to keep you going is to start walking. This is also part of preparing the body for running. Rarely known, running at maximum speed at the beginning of time causes the body to tire more easily, and eventually, the speed decreases. For this reason, it is recommended that you start by walking first and then slowly increase the pace of your run. Take a break every few minutes and add a running session in between. Set the pace according to the distance covered.
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Walk slowly with short strides
Slow running with short steps can also be another sustainable running tip. Because sprinting increases the oxygen uptake and the lactate level in the blood in a short time. This is the cause of your body getting tired easily. On the other hand, studies have shown that running at a slow pace reduces energy output. Therefore, in order not to tire quickly, try to walk slowly and easily. Use short steps so they don’t use up too much energy.
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Regulate breathing
Tips for Running Next, to keep yourself breathless, regulate your breathing. Yes, proper breathing can help maintain mileage. Align your steps with the rhythm of your breathing. You don’t have to be so hard on yourself that you can’t control your breathing. It is also recommended to breathe in through the nose and then breathe out through the mouth and combined through the nose.
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Watch your fluid intake
Last but not least is the right way to run and not to forget to pay attention to hydration. Why is that important? Well, physical activity like running causes your body to lose a lot of fluids. If you don’t replace it right away, you run the risk of dehydration and eventually lowering your performance and feeling tired quickly. It is recommended to drink 2 to 4 glasses of water (400-600 milliliters) sometime before running and one glass (100-200 milliliters) just before running. Don’t forget to drink on the sidelines or every 20 minutes to keep your body hydrated.