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How to Prevent Fatigue When Running

Running is a great workout because it burns a lot of calories quickly. A 150-pound person will burn 748 calories during an hour of running at a nine-minute mile pace. But, running for a long time can be tiring. Unfortunately, there is no quick fix for this problem. Conditioning is the only way to be able to run for a longer period of time without getting tired. Lay out a running plan and follow it. As you get into shape and your body gets used to running, you will find that you can run a lot without getting tired.

Plan a running program. Make sure you schedule running time into your week. When beginning, you should aim to do 30 minutes three to five times a week.

Start slow. Don't overdo it in the beginning because this can lead to injuries. Run for 20 minutes, three times a week.

Increase your running time, and run more often once you are able to comfortably run for 20 minutes, three times a week.

Walk if you feel tired. Because overexertion is the leading cause of running injuries, you need to be careful not to push yourself too hard. If you feel any pain, stop and walk.

Take deep slow breaths. When you are running, you should be working hard and feel tired, but you should still be able to speak a few words at a time in between breaths.

Stretch after you run. Your legs will be tired when you first start your training program, but as your body gets used to using those muscles, the soreness should subside.

Vary your speed. Interval training refers to alternating between working really hard and recovering. Boost your endurance by alternating between running really fast for 30 seconds and then slowing to a jog for a minute. Also, go for a short but quick-paced run once or twice a week.

Avoid running uphill if you feel extremely fatigued or sore. But, if you do have the energy, running uphill will strengthen your legs, which will help you run longer distances without tiring.

Tip

Drink plenty of water throughout the day to keep yourself hydrated. Eat healthy foods that will fuel your body and provide you the energy needed to run. See your doctor before starting any new exercise program.

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Things Needed

  • Running shoes
  • Workout clothes
  • Sports bra

About the Author

Chris Callaway started writing professionally in 2007 and has worked as sports editor, managing editor and senior editor of "The Racquet" as well as written for the "La Crosse Tribune" and other newspapers in western Wisconsin. He graduated from the University of Wisconsin-La Crosse with a Bachelor of Arts in English and communications.

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