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How To Run Longer Without Getting Tired
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- เผยแพร่เมื่อ 14 ส.ค. 2024
- How can you run for longer without getting tired? Is there a magic trick to make running feel effortless?
Anna and Sarah have all the answers in this video. They go through what you can do before, during and after your runs in order to run further without getting tired.
↓↓ Are you training for any races? Do you struggle with tiredness in training? Let us know in the comments down below! ↓↓
What’s in this video?
00:00 - Intro
00:27 - Start off slow
01:03 - Don't skip the warmup
01:26 - Form check
02:29 - Breathe!
03:09 - Nutrition
04:07 - Variety
MUSIC licensed by Artlist and Epidemic Sound:
• Run This Block by Rex Banner
• Better Again by Ziv Moran
• Motion by Liqwyd
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28th run day. I'm able to run 3.5kms.
Thank you ❤️
Did my first 5k run yesterday and did it again today. You guys are a major reason I had the courage to even try a 5k. The dream is to run a marathon some day.
So awesome!! Congratulations!!! Just be careful of the back to back runs in the beginning-u maybe completely fine, but when I started running, I ran consecutive days & ended up injured, cause my body wasn’t ready for that sort of volume of running. I’ve been doing much better with a day break in between my runs (& doing other things that help running, which doesn’t put as much stress on the body such as intervals on a bike, strength & conditioning on non run days), plus only increasing my kms/mileage by 10% each week. It’s way too tempting when your enjoying it, (& can do it) to keep going back for more, but my physio said you need that day in between runs especially in the beginning for your body to “adapt”. They also said “just because you can, doesn’t mean you should”-you are better to take it a little easier, & slower in the longer term, than to go out too hard with the training & end up with problems that take you out of running for a period of time (like what I did to myself). Welcome to the world of running…I’m finding awesome, & the community is just the best!!!
So glad we can help Sayak! Congratulations on the 5km! 🎉 what’s your dream marathon?
Good effort!! The first time (three years ago) I ran 5k the joints in my legs really knew it the next day!
Now I can run 10k+ and still feel great, but it's rare that I'll run twice in two days, that's asking for an injury!
@rachael : learnt it the hard way my friend...yeah...I am taking breaks now
@@runningchannel I would love to run the 5 big ones some day. It might sound like wishful thinking but what's a dream if it's not big.
I AM GETTING CHASED I DONT HAVE TIME TO WARM UP
I think he is being chased and he has no time to warm up.
"I want this to be over!" Lol, I personally like the feeling of challenging my body while I'm running. When I think I'm getting tired, I discover I can actually keep going if I want to. And the energy I get from running makes me like this thing
For me, the trick is consistency. Keep running at your comfortable distance for a few weeks then slowly increase. 3km-5km-7km. It actually gets easier the next time - the thing I would never understand if I never tried to run myself.
Thank you for the video, I've increase my weekly long runs from 8 miles to 14 miles over the last 3 weeks. My first half marathon is 2 weeks away. 🏃♀🏃♂👍
Good luck Jimmy!! Where abouts are you running your half marathon?
@@runningchannel Uttoxeter a hilly route I picked a hard first Half
Im in 8th std and im too slow at running i try all my best to run fast but im not able to get faster i hv an intrest to b gud in sports can anyone gv me tips to run fast how to run faster
Thoda kam fenk bhai
Don't underestimate warm-up! - I need to remind it to myself. Thanks guys for another great video :)
Think we all need that reminder sometimes Adrianna 😂 Are you planning any races?
Great advice. I’ll try your techniques tomorrow when I go for my long run. When I get tired I tend to start dragging my feet and wear my shoes down to quickly. Thanks again 👍🏻🏃🏻♂️
How did you get on Raymond?
Really well thanks. Kept upright, head straight and hardly dragged my feet, my breathing was good. I did 23 miles pre Marathon race for the Edinburgh Marathon next month, my first marathon. This was my longest distance so far without stopping. The last 6 miles was getting harder as it was a slight incline, but still managed to keep straight. At points I was lifting my knees higher and found the pace increase. I did today’s run in 4hrs 10mins, bearing in mind I’m 60 years old, yes older people can probably do it faster than me, but I’m really happy with what I’ve done. Thanks again for the advice 👍🏻🏃🏻♂️ I enjoy your running channel and the advice you give, please keep it up.
@@raymondelliot4605 b b a las alitas bbq a b
Bb@@raymondelliot4605 en bien
Bbibb b
Planning to make a jump from 5k to my first marathon in December. Needed this video!!!
Good Luck Jesse! We’re sure you’ll nail it 🎉 let us know how you get on!
All the best 👍
That's a massive jump dude wow. All the best regardless! You're gonna smash it!
Best of luck! Lots of miles and smiles coming your way!
@@runningchannel I don't know where it'll lead but I'm committed to finishing it hopefully under 4 hours. Thanks for the training material, the marathon training program looks lol
Jogged 36 km yesterday - slow steady, and a few walking breaks
You guys are amazing! Thank you for your great content!
Great video! Short form with easy to digest information. Often times I overlook some of these simple things. If I can’t get out running I might as well consume some great running related content. 😃
Thanks Mike! It’s so easy to forget the basics, everyone needs a reminder every now and again. Any races coming up?
@@runningchannel ,,, ..,,,,, , , ,. , ,
after 10 years of struggeling to build running an habbit, i walk 1,5 weeks ago in a sportsshop ans bought myself some good (!) running shoes and since than: after every run (every other day) i cant wait for the next run to start. Got my first 5k‘s close to 30min and a 10k nonstop also.
Now i work on the breathing and the posture.
I can not believe how much fun running is!
Comming back from an injury and appreciate your advice and smiles to get me out on the road again.
Did I just saw Sarah grabbing a bottle of Luso water?? Good to see something Portuguese 😁😁😁 thanks again for the tips! Preparing myself for my first half marathon in September using garmin coach and trying to get the right mindset with the weekly km increase!
Amazing,thanks for your precious tips,very useful literally❤
Small and short video but worth full of relevant information. Thanks.
I’m a couple months postpartum and I need to get back into running! Awesome video running channel! 😀
Good luck! And congratulations! 🎉
@@runningchannel ll0
Great tips. Simple yet makes sense and effective. 👍
ill try this out
Really good tips. Find the starting off slow one especially important. Just trying to cover the distance is important to start with, pace can come later on. Thanks for sharing 👍
Glad you found it useful! Are you training for anything in particular?
@@runningchannel Yes training for my first 50 miler at the moment, the North Downs Way 50 so definitely need to be thinking about running longer without getting tired!
The cadence always gets me. I tend to over stride. I have to be mindful and check myself on my cadence during my long runs.
It’s always a tricky thing to implement, but once you’ve done it enough it becomes second nature
Another top tip if you are running on your own send voice notes to friends to maintain conversational pace. I'm lucky to have mates who enjoy running and the 3 of us do it regularly, I have found works extremely effectively.
Thanks Alastair great advice!
Another tip is to breathe through your nose.
Applicable for slow jogs.
I minimise tiredness by running with minimum leg lifting and bending. Take small steps and just move your thigh only slightly forward for the next step. Dont take big strides.
When running uphill, try to run with your legs as straight as possible, ie minimize thigh movement, use the bouncy part of the heel cushion of your shoes to propel you. Kinda cheat bcos you are using the thickest cushion to bounce you up. Won't work if you are running barefoot or your shoes does not have thick heel cushioning.
Nowaday, you can buy foam insoles with a big air bubble heel for just a few dollars. You can transform almost any shoes into some sort of Nike Air. I fully utilize the bouncy air bubble at the heel to push me forward by landing on my heels. Of course people say that is not the right technique.. well not right if you are running faster than 6min/km. If you are jogging at 7-8min/km, most efficient way is land on your big cushioned heel
Hi new subscriber from the Philippines🇵🇭 ,I learned a lot of your videos and I looking forward of it thanks🙂
Great to have you! Glad you’re enjoying the videos 😁
@@runningchannel iam just started yesterday,all about the exercises before you run and after running or jogging.
The first mile is the warmup :)
Isn't there also research that smiling helps to prevent fatigue? Both Anna and Sarah have that sorted!
Yep! There’s good evidence to suggest that smiling can really improve both your mood and performance 😁
@@runningchannel is it possible to read that comment without smiling? Also I think a smile is the most beautiful sight there is 😁
that didn't help bro.... couldn't think about them in that situation 😂😂
This is great! I would also like to increase pace over long runs, do you have a video on that?
Can't wait to see you guys in London!!!!🎉
Just listened to Andy on bad boy running so thought I best leave a comment ! 😊 great vid girls.
Excellent.
Ridiculously I'm only just grasping the importance of my arms when running! Better late...
I am terrible for chocolate (I am eating a Picnic bar at this moment...)
Perhaps this is because I'm getting older... but on longer runs and races particularly marathons I am conscious of shoulder and neck ache/pain if I do not 'make an effort' to relax - I will make sure I move my head left/right, up/down to release tension and similar for my arms: I've found this to be very effective. On marathons I run alone but psychologically I find it useful to think of the first half as 'getting to the start line' so the first half I'll try to 'pass the time of day' with someone 'nice trainers, worth the money?'.. 'good technique!'..if it is a larger event I'll interact with the spectators.. Kids high fiving- whatever. On the 2nd half I'll be much more focused 'count g down the miles' ... downright rude in fact 😁
just discovered this channel, so much info, thanks guys!
Thanks for the suggestions. Been really struggling with my running as of late. My legs feel really tired no matter what I do and now I can barely run anymore! hopefully some of these suggestions will help!
Thank you so much for your tip I'm in training for run up to Christmas I love your videos
Great advice thank you
Im really glad to hear this. Thanks!
Tewkesbury half marathon in 4 ish weeks and I need to get my pacing right at the minute it's to fast from the start I need to watch this a couple more times to take in the info. Thanks
Good luck Stewart! Let us know how you get on 🎉
The last Tewkesbury half was 3 years ago and I completed that in 2h 2min will be trying for under 2 h we will see
Great video! You guys are so helpful ❤️🏃💯
Thanks guys!!!! Your tips helped me accomplish my long run this morning!!!!
Brilliant! So glad we could help 😁 are long runs your favourite?
@@runningchannel Not usually!!!!!! Usually I try to run too fast and practice for a race so they feel horrible! Today, I took it really slow and thought of it as a reward for all of my hard training, rather than a punishment!!!!
Im deffo guilty of not warming up properly! butttt i just got a charity spot for London Marathon so it will be my first ever mara - deffo going to start doing them!
Congratulations!!!! Let us know how your training goes 🎉
I run 5km 4 days a week.. but it takes me 30 mins to cover that distance .. is it bad?
Great tips enjoy the channel! And I love yours guys accents!
Thanks Fred! 💕
Thanks for the advice. Very informative!
Much needed video
Excellent lesson on running! Also both of you look trim and beautiful.Good encouragement for all to run.Happy running!Greetings from troubled Colombo Sri Lanka!😀🙌🙋🌹🌹🌹
Sarah has such a lovely smile, and Anna and Sarah in the same video is always worth watching; they've got a great rapport together.
I run 5km 4days in a week, and two days 9&11 km @ speed of 10/hrs.. Sunday complete rest to the body... is it enough for a 59 yes old person,give me your precious suggestions.
Thanks friends for information.
Thank you very much
All very useful tips especially for beginners like me. Thank you TRC!
Anyone got tips for heavy legs? I don’t find I’m out of breath on a long run but my legs feel tired and heavy?
That's okay
Very normal. Take one of the advices from this video and increase cadence AKA shorten your strides.
And strength training!
Hi
I’m a cardiac and diabetic person
I’ve 85kgs of weight with a 164 cm height
I need to lose my weight and belly fat too
Daily I’m doing 12 minutes of slow running 5 minutes of walking like 3 sets doing
My trainer is insisting me to do 45 minutes of workout at gym other than this running with walking
Is it need to do that
I can get 90 minutes for my morning workout, is that slow running with walking is enough me to lose weight and fit to be
Please suggest me
Thank you
This really helped. Thanks!
Me, who literally runs just to get tired 😆
hahaha I do
YESS🤣here too!
Nice advice. Thanks
Information is very authentic 👌 👍😀
Breathing through the nose is useful to force a slower pace, if that's what you need to run longer distances.
Tq you both are really giving me positive vibes 😍
Yeah i already found a way to run continously so thx i guess. 🏃♂️👍
Good work ..keep it up
You guys should show how the heck is possible to keep good form when running slowly. And I mean slow, nothing like 8 km/h what you fit ones call as slow running ;) I’m really bad example, though. Because for me slow fast is something like 4,8 km/h because then I can keep HR under 155. If I’m jogging crazy 5 km/h HR will be at 162 level. But I can talk easily, though. I can walk easily 15 km at average 6,2 km/h, but running… after 18 months it is impossible mission :D I can live with the fact that at age 58 my running speed will be 5,0 .. 5,2km/h max 30 minutes, but keeping good form, cadence etc is almost impossible. So - show me, please…
"good form" is inherently harder to maintain at "slower paces", which is determined by each person's current fitness.
If you haven't actively thinking about your form, the easiest immediate improment is to run proud by popping forward your chest.
Chest forward also shifts your shoulders back, allowing you to more easily move your arms, and open airflow a little.
As for arms, you can try having your fists gently graze your hip/pockets. This opens up your elbows and makes it almost impossible to not maintain 90 degrees. It also keeps your arms from crossing chest while also keeping your first from pointing unproductively upwards, and goes perfect with what you are doing already (chests proud, relaxed shoulda, arms approx 90 degree).
Lastly, the 90 degree ish elbows also open your strides, as your legs match your arms.
Even at jogging places, still possible to practice form, although obviously easier the faster pace you are running, which is why strides or on/off speed changes is encouraged to shake things up
tbh I'm out on 30 min runs but it's the first 10 mins that hurt more than the last 20
Thanks as always! Quick question… Sarah, who makes the black running vest you wear?
Keep it up u doing really well
So no Alfredo Pasta before the marathon then ?
Run until runner's high hits then its just ________💪
Thank you information❤
Great job girls,Thanks.
just a tip try sync your every step to your heart beat so you won't get tired fast and you can maintain your pace longer.
and depends to your age just dont pass to your maximum heart rate.
Target Heart Rate 50-85% Maximum Heart Rate, 100%
20 years old 100-170 bpm 200 bpm
30 years old 95-162 bpm 190 bpm
35 years old 93-157 bpm 185 bpm
40 years old 90-153 bpm 180 bpm
45 years old 88-149 bpm 175 bpm
50 years old 85-145 bpm 170 bpm
55 years old 83-140 bpm 165 bpm
60 years old 80-136 bpm 160 bpm
65 years old 78-132 bpm 155 bpm
70 years old 75-128 bpm 150 bpm
one thing you youtubers rarely mention is that all this is easy in colder temperatures (no 31 degree celsius is not hot summer temperature 53 degree is)
Good tips! 🤯
I’d like to run without getting injured . Fed up this year. Thanks.
I run in the morning without eating anything 10 to 15 k, should I eat?
If you’re running for over an hour then it’s a good rule of thumb to eat something about an hour before you head off - a bagel or maybe some porridge. But try different things, your body will tell you what works well.
For me it is natural pacing I don't look at my phone now while running, go with what your body wants not apps. While I am lucky I naturally get faster when I run, I have found using feel and not numbers has been pivotal
Yeah I'm guilty of the no warm up. Short on time today so i went out and ran hard from the start. Not the best idea i know.
If you have the time is better not to bolt out of the gate, but sometimes we’re limited by time! Are you training for anything?
@@runningchannel I've recently started running as i shattered my collarbone mid January. So i got this idea in my head, why not do a marathon in October? Running is harder than i thought, but i see friends of mine doing 20km at 4:45 pace. I guess that's pushing me to go harder.
many thanks for your tips. I usualy check my heart beats to control my speed. however I don't know why whatever I do, the first 1.2 km is the highest heart beat(150-160) then it get to normal (125-135) for the rest of my run. thank you .
This is rather normal
It's the opposite for me. The first km I'm getting revved up and my average heart rate for that km is much lower than the rest of the run.
@@mjowsey thanks for your reply. I tried today to being slower than usual, but the same results. it seems that's normal with all my runs. many thanks.
I've just started running and my hip is sore should i carry on running and will my legs etc get used to it as I've gone from a treadmill to running outside
Thnx to u all...
I can run now 1km without stop....
This video came to the right time since i planned for a 10k run and only could do 5 haha.
I was a runner in primary school and highschool then i gained weight because i left home and never got that home cooked healthy meals and now i can't run like i used to man nothing will ever beat the open grass and the wind in my hair the world in a fast faward those where the times.
Another great video with excellent advice 👍🏻
Thanks Martin! What’s your favourite distance?
Used to be 5k, got 15:30 pb. Getting old now so like doing half marathons 1hr41 pb. Looking to improve half time before to old
The extra mile comes when you learn to use your toes to thrust forward. It saves a lot of energy and gives greater speed.
What shoes do you recommend for running? I'm looking for a durable outsole. From the 🇵🇭
Check out our recent running shoes review: th-cam.com/video/HxoGZoi4XsE/w-d-xo.html
Hopefully that should help 😀💪
Ty I’m going for a marathon in pattaya
Meditate as u run 🏃♀️
I don't think I want to run a marathon but I want to run a 5k comfortably. I need to be careful with my knee though, which can be tough.
Bagus teruslah berlari berlari berlarilah terus secara rotin dari umur muda sampai umur 60 70 bahkan 80an masih berlari, saya dari umur 20 an sdh berlari skrg umur saya 65 thn masih bisa tmpuh 10km 12km dgn tempo 1 km 6 menit🙏
After running for regular 4-5 days severe pain in legs specially in bones opposite to calfs
Keep a solid pace and not worry about speed.
Drills are a great idea. If I rely on my muscle memory now, I will end up having a lie-down during my long run
Drills are a great way to keep you focused! Sometimes a lie down is very tempting though 😂
Nice video
I had a surgery a year ago for acl tear.
Can I start running now
Thank for you
aphai2 nungak mel hawih tak2 te nih..... afuh hi 🤩🤩🤩👌
true and helpful
What should be done to get rid of this pain
Love from India🇮🇳
last week I ran 5k, but two days after that my mind says that I could not run even 3k. Why the feeling is like that? Again my confidence says I can do more than 5K.
Your guys weather is so cool..we are at 35 degrees celesus.
Love from Bangladesh 🇧🇩