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

(techno beats music) – Welcome back to another edition of Triathlon Training Explained,
powered by TrainingPeaks. Now, there is no escaping
the fact that running is a rather tiring business. I mean, by its very nature,
it’s an all-body activity, it’s an impact sport too, 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. None the less, 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 for many, it’s an excellent tool to
help them slim down as well. So on this video, I’m going
to help you with some tips for before, during, and after your run, to help you avoid getting fatigued. (upbeat music) Now before we go on to talk
about tips during running, I do have a few for before running too, and the first of those, is stay healthy. Now, it goes without 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 going to be keeping our weight down, and that helps us to run
without being as tired. So now for my second tip
for 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 warm up. Now whether you go running, or any form of exercise for that matter, a good warm up is essential, not only does it prep our
body for what’s coming ahead, but it also reminds our brain that we’re going to to
do some proper exercise. So for a run-specific warm up, 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 body and get
it ready for the run ahead. So now we’ve got that all taken care of, now it’s time to focus on
the tips for during our run. (upbeat bass guitar music) 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 going to make the
whole experience of running feel more pleasant, and
that’ll 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 paces, 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 in. (upbeat music) 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 glug 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 nice cool drink because I always find that,
that much more refreshing. (upbeat electronic guitar music) Now onto my next tip for
mid-run, and that is pacing. 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 sound
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 power walk, but only for 30 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 run. Now for my final mid-run
tip, and that is posture. Now running with good and proper posture, can go along way to staving
off mid-run fatigue. And that 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, we’ll be going
further for the same effort. And on that note, I
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. (jazz piano music) So we’ve addressed before
running, during running and now it’s time to
tackle after our running. So as you’re winding down
the last portion of your run, the last five to 10 minutes should just be a nice and easy, gently
jog, gradually coming down to a walking pace 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 quads, your hamstrings,
and your calves too, and I believe this just leaves you in a better place 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 and do this,
it’s only going to serve to leave you feeling, well, pretty tired, both physically and mentally. A nice way of approaching your 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 thumb-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 that Mark and Heather did about how to run off the
bike, you can get that here.

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