September 25, 2020

How To Run Without Getting Tired – Essential Run Tips For Triathletes | Triathlon Training Explained

[Music] welcome back to another edition of triathlon training explained powered by training peaks now there is no escaping the fact that running is rather tiring business I mean by its very nature it's an old body activity it's an impact sport to you and added to this if done

well it requires a good degree of technique as well and this can all get well rather hard to keep going nonetheless running is a very important skill that we should all really be able to master and on the simplest level it's a great way to stay healthy and

from any it's an excellent tool to help them slim down as well so on this video I'm gonna help you with some tips for before during and after your run to help you avoid getting fatigued now before we go on to talk about tips tuning running I do

have a few four before running to you and the first of those is steer healthy now it goes that saying that you need to be in good shape and healthy to run efficiently and the usual standards apply here drink plenty of water loads of fruit and veg in

your diet try and avoid junk food because if we've got a good diet then that means in generally we're gonna be keeping our way down and that helps us to run without being as tired so now for my second tip for it before we're running and that's cross-training

now whether or not running is your sole focus for training in all likelihood you're likely to be fitting in some other ways to keep fit whether that be swimming cycling or popping down to the gym for some strength work or for core work and adding in these cross-training

activities will just help improve your stamina and build your overall endurance right now for my final tip before we go running and that's talking about the warmup now whether you're going running or any form of exercise for that matter a good warm-up is essential not only does it

prep her body for what's coming ahead but it also reminds our brain that we're going to do some proper exercises so for a run specific warmup I always feel that we should include some dynamic stretching and some light mobility work like leg swings and some hip circling and

also include some static stretches as well just to prep the whether you can get it ready for the run ahead so now we've got that all taken kid off now it's time to focus on the tips for shooting a run so onto during the run my first tip

is related to breathing now it's long been discussed in running circles whether you should breathe in through your nose or out through your mouth but to be honest this isn't really a very efficient way for trying to breathe in a fairly intense aerobic activity such as running but

if we can breathe more efficiently it's just gonna make the whole experience of running feel more pleasant and now improve our performance and crucially make us feel less tired too so in particular as we're running faster your muscles need as much oxygen as they can get and quite

simply your mouth delivers more per breath than your nose now okay at slower conversational pieces nose breathing is most likely going to be fine but as that intensity ramps up you don't want to be limiting the amount of oxygen that you can bring to your body rather you

want to have the maximum oxygen uptake that is possible and that's where your mouth wins all the time now many runners have found that by breathing through both their nose and their mouth they're able to get enough oxygen it and now for my second tip during running and

that's focusing on our hydration now quite simply we need water to survive and over the course of a day we should be aiming to clog back well as many as eight glasses of water and we should definitely aim to have at least one of those prior to going

out for our run and try and be even more organized and fill a water bottle up pop it in the fridge so when we come back we've got a nicer cool drink because I always find that that much more refreshing now on to my next tip for mid

run and that is piecing don't go out the door like a rocket just start off with a nice and steady jog and over time increase that pace nice and evenly and although it might seem really straightforward don't stop if you're feeling tired mid run then just dial the

pace back and take it back to a nice and easy jog sure if you're feeling exhausted then stop and consider a para watt but only for a thirty seconds or so put that time cap on it and then start jogging again and over time you're not going to

need nearly as many of these walking segments in your and now for my final mid run tip and that is posture now running with good and proper posture can go a long way to Steven off mid run fatigue and I can work on two fronts now firstly because

running with a good technique can make sure that we're going to be running more efficiently and therefore will be going further for the same effort and on that note actually did a whole video about the perfect run technique which I will link to at the end of the

video and secondly by having something to focus on other than the one foot in front of the other monotony that running can become it can work as a rather useful distraction technique [Music] so we've addressed before running during running and now it's time to tackle after a running

so as you're winding down the last portion of your on the last five to ten minutes should just be a nice and easy gentle jog gradually coming down to a walking piece as you finish that just allows us to bring our breathing and heart rates down to good

levels the worst thing you can do is just stop dead in your tracks all hunched over or worse collapsed in a heap at your front door and as an aside one thing that I always like to do when I finish running is some nice and gentle stretches focus

on all the major muscle groups your cords your hamstrings and your calves – and I believe this just leaves you in a better place for starting your next run so my second tip for after running is well taking a break only the most experienced of runners should aspire

to daily running so don't try it and do this it's only gonna serve to leave you feeling well pretty tired both physically and mentally a nice way of approaching you're running is doing one day on one day off and this can build up to two days on one

day off and even then up to three days of running on and one day off and this is just a really manageable way for building up your tolerance and avoiding getting really tired from your running now as I alluded to in the video already there unfortunately are no

magic bullets to suddenly not feeling tired when you're running it is a tough thing to do after all but for the most part I do reckon that's what attracts a lot of us to the sport in the first place and I do think that if you follow some

of these tips that I've suggested in this video and implement them into your routine I defy you not to feel less tired the next time you're running now hopefully you've enjoyed this video so please hit that thumbs up like button find the globe on screen to get all

the other videos on our Channel and if you want to see the video that I talked about in this video about how to run with perfect run technique you can find that here and if you want to see another video the mark and Heather did about how to

run off the bike you can get that here

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