How to run long distances without getting tired

Eating enough carbohydrates, staying hydrated, warming up before running, and practicing deep breathing will increase endurance and reduce fatigue.

Many runners feel tired while running. According to experts, running without getting tired requires training for endurance, stamina, and strength in the heart, lungs, and muscles. Here's how to run for extended periods without stopping to rest.

Get enough carbohydrates.

When engaging in strenuous activity like running, the body converts glycogen into glucose for use as fuel. People with too little glycogen in their bodies are more likely to become exhausted quickly. Those who eat inflammatory foods or foods that don't provide energy properly also experience fatigue and difficulty running.

It's recommended to eat nutrient-rich foods, providing carbohydrates, protein, and healthy fats, at least two to three hours before running. Runners in a half-marathon or longer may need to refuel midway through with energy gels or chewable snacks to maintain stamina.

Drink enough water.

According to a 2015 study by the Bond Institute for Health and Sports (Australia), dehydration significantly reduces physical performance. Athletes need to stay hydrated to avoid cramps and reduce fatigue by consuming drinks containing carbohydrates and electrolytes during and after training.

To run longer, control your breathing and increase your speed. Photo: Freepik — To run longer, control your breathing and increase your speed. Photo: *Freepik*

Breathe using your diaphragm.

Deep abdominal breathing (diaphragmatic breathing) utilizes the full capacity of the lungs to store oxygen and hold it there longer. Therefore, this breathing technique can slow breathing, heart rate, prevent side stitches, and maintain a steady pace for longer runs.

The diaphragm is a dome-shaped muscle that separates the rib cage from the abdominal cavity. The correct way to breathe is for the abdomen to expand during inhalation and contract during exhalation, while the chest and shoulders remain still. Beginners can practice this in a supine position, placing one hand on the abdomen and the other on the chest. Then, inhale deeply until the abdomen expands, and exhale.

Start up before running.

Performing some light stretching exercises like walking, raising your knees high, and low-intensity aerobic exercise for 5-15 minutes before running can warm up your muscles, increase endurance, and reduce the risk of muscle soreness or injury.

Shorten your running pace.

Long strides can put extra strain on your feet. Shorter strides with more consistent steps can help your feet absorb impact better and allow you to run longer. When you feel tired, slow down, elevate your legs to improve circulation, and land gently.

Runners should also remember to keep their bodies straight and avoid swinging their arms too forcefully; they should avoid bending over, hunching their backs, or arching their waists while running, as this can easily reduce lung capacity when breathing rate increases.

Huyen My (According to Verywell Fit, Livescience )

Readers can post questions about bone and joint diseases here for doctors to answer.

Source link