Running without getting fatigued: An insider reveals the secrets
For those new to running, improving endurance and preventing exhaustion can be a challenge. However, with the right techniques and strategies, you can build up your stamina and enjoy your runs more. Here are some expert recommendations to help you get started:
Breathing Techniques
One crucial aspect of running efficiently is proper breathing. Practice belly breathing, or diaphragmatic breathing, to maximize oxygen intake and reduce muscle fatigue caused by lactic acid buildup. This technique involves letting your belly rise as you inhale, allowing your diaphragm to expand your lung capacity effectively[2]. This efficient supply of oxygen during running helps delay exhaustion.
Pacing Strategies
Running at an easy, conversational pace, especially on long runs, is essential to conserve energy and build stamina gradually. Beginners should aim for a pace that feels comfortable and keeps their heart rate between 60-75% of maximum, or roughly under 130 bpm according to the Maffetone Method[4]. Proper pacing delays fatigue and improves endurance over time.
Strength Training
Incorporating strength training into your routine can significantly improve your running efficiency. Aim for two full-body strength sessions per week focusing on key muscle groups important for running:
- Core: For stability and muscular stamina.
- Glutes and hips: To increase power and improve stride.
- Upper body: For better form and power on inclines.
- Hill workouts also promote leg strength and better running form by encouraging a proper knee drive and reducing overextension, which supports endurance and injury prevention[1][5].
Additional Tips
- Quick, smaller steps can help improve running efficiency[3].
- Slower, deeper breathing allows for more oxygen intake and helps keep your heart rate lower[3].
- Single-leg exercises are particularly beneficial for strength training. Examples include single-leg glute bridge, lunge, single-leg deadlift, calf raise off a step, hamstring curl, banded hip flexion (marches), and banded glute work (abduction and external rotation)[3].
- If you find that your slowest jog gets you out of breath, run/walk intervals, like in the Couch to 5K plan, can be beneficial[4].
- A conversational pace, although breathy, is a good guideline for a sustainable running pace[4].
Expert Advice
Physiotherapist Ben Lombard suggests asking yourself if you get out of breath when walking. If not, that pace may be your starting place for running[4]. Gradually adding speed work like strides, fartlek, and hill repeats once a base endurance is established can enhance overall stamina and speed[1][3].
Cross-training activities such as cycling and swimming support cardiovascular endurance while reducing joint stress and mental fatigue, promoting overall fitness and preventing burnout[5].
In summary, efficient breathing, maintaining a slow and steady pace, and consistent strength training are essential beginner strategies to improve running endurance and stave off exhaustion effectively.
Strengthening your core, glutes, hips, and upper body through strength training can help improve your running efficiency and endurance, as recommended by experts. This includes incorporating hill workouts, single-leg exercises, and exercises focused on key muscle groups such as glute bridge, lunges, and calf raises. Additionally, cross-training activities like cycling and swimming can support cardiovascular endurance while reducing joint stress and mental fatigue, contributing to overall fitness and preventing burnout.
