Why is running automatically related to fatigue? That running is a very difficult sport, and we need to be out of breath or physically exhausted in order to have a successful race? Whenever someone tells me he does not run because it’s too difficult, I can not help but ask him this question: do you think it’s possible to run without being out of breath?
We often have an image of an elite runner finishing a marathon in two hours and minutes. Or the Olympic athlete who sprints the 100 m in less than 10 seconds. Too bad we’ve been conditioned to live in a performance-based and record-breaking competitive society in order to be better than our neighbor, it’s a reality that sometimes drives us to break records, surpass ourselves, but we demotivate a lot More often, because performance is synonymous with suffering and it is very difficult to have a willpower race after race. One comes to wonder why running is so difficult.
What if I told you, you do not have to be out of breath and tired while running and still enjoy its benefits?
I remember when I started running like it was yesterday, I smoked and couldn’t even run 1 km non-stop, overall that I had several pounds to lose. I had to go through a fitness process that was based on my health and well-being, not my ego that wanted to run faster and faster. No run had a target speed, I simply improved my jogging time, no matter how fast, so I felt good at every jog. Of course, my speed was increasing naturally, but the goal was to feel good at every moment.
How to feel good when running?
Fortunately, the answer is already in you! The one and the only way to feel good is to listen to your body. How you feel at each stage of your jog. For some, it is difficult because they are more attentive to what people think of them, so they forget their feelings as they run, creating aches and pains. In a way, they say they run to take care of their health but running to impress people they do not know, running to look after their appearance or ego … What a sincerity to oneself!
If, for example, you are short of breath after a certain period of continuous running, your body tells you that it can not take it anymore, slow down or walk. Then start running again at a slower speed. The goal is to run longer, but not faster. There is no expert on earth who will tell you how you feel. After a few attempts, you will be able to adjust from the start of your race and keep a slow pace throughout the course.
Of course, there are some recommendations you need to know in order to be aware of tips and tricks for running, but in terms of wellness, you are the only ones who will know when you have reached your limit, assuming you are not lazy!
Tips and tricks to start running with ease without being out of breath
Try to keep your hands at the waist level. Your arms should form a 90-degree angle, with your elbows at your side. Keep your posture upright and erect. Your head should be up, back straight, and shoulders level.
As a beginner, most of your runs should be at an easy pace or ‘conversation’. You should be able to breathe with ease and be able to have a conversation. Do not worry about your pace per kilometer, if you can pass the ‘speech test’, you run at the right speed. Starting with this type of jogging will help prevent shortness of breath, prevent injuries and keep you motivated.
New runners are sometimes too enthusiastic and impatient to start and end up increasing their mileage too fast. Do not increase your weekly mileage by more than 10% each week. By improving slowly, you can save yourself some pain and frustration, and still achieve your goals. Use your common sense and follow a beginner workout program to determine how much you should be running.
4. Buy yourself a good running shoe
Wearing good running shoes is the key to comfort and injury prevention. Visit a specialized running store to equip yourself with the right running shoes for your foot type and running style. Also, be sure not to run with old worn shoes.
5. Try the walk/run method
Most novice runners start using a walk/run technique because they do not have the stamina or the shape to run for long periods of time. The walk/run method involves running a short segment, then taking a break from walking. With improvement, the goal is to increase the amount of time you run and reduce your walking time.
6. Breathe through your mouth
Some new runners think they only have to breathe through the nose. When running, we need a lot of oxygen to feed our muscles, so breathing through the nose and mouth is essential to receive enough air in our lungs.
7. Make sure to warm up and cool down
In order to be prepared for a run, you need a good warm-up. It’s like warming up a car in the winter before going on the road. The start of your run increases your heart rate which gradually reduces the stress on your heart. So, you should start your run with a brisk walk, followed by a very easy jog for a few minutes. Cooling gradually decreases your heart rate and blood pressure, so it is recommended to finish your run with a slow jog or a slow walk of 5 minutes.
This post is also available in: Français (French)