How to run long distance without getting tired

Eat enough carbohydrates, hydrate your body, warm up before running and breathe deeply to increase endurance and reduce fatigue.

Many runners feel tired when running. According to experts, running without getting tired requires training the stamina, endurance, and strength of the heart, lungs, and muscles. Here's how to run for a long time without stopping and resting.

Get enough carbohydrates

When you start a strenuous activity like running, your body converts glycogen into glucose to use as fuel. People with too little glycogen in their bodies can quickly tire out. People who eat inflammatory foods or don’t fuel themselves properly can also get tired and have trouble running.

Eat nutrient-dense foods that provide carbohydrates, protein, and healthy fats at least two to three hours before running. Runners running a half marathon or longer may need to fuel mid-run with energy gels or chews to sustain energy.

Drink enough water

According to a 2015 study by the Bond Institute for Health and Sport (Australia), dehydration significantly reduces physical performance. Athletes need to provide enough water to avoid cramps and reduce fatigue by drinking drinks containing carbohydrates and electrolytes during and after exercise.

To run longer, control your breathing and pace yourself. Photo: Freepik — To run longer, control your breathing and pace yourself. Photo: *Freepik*

Abdominal breathing

Deep belly breathing (diaphragmatic breathing) uses the full capacity of your lungs to store oxygen and hold it there for longer. This can therefore slow your breathing, heart rate, prevent side jolts, and keep you running for longer.

The diaphragm is a dome-shaped muscle that separates the chest and the abdomen. The correct way to breathe is to have the abdomen inflate when inhaling and deflate when exhaling, but the chest and shoulders do not move. Those who are not used to it can practice lying on their backs, placing one hand on their stomach and one hand on their chest. Then, take a deep breath until the abdomen inflates and exhale.

Warm up before running

Doing some light walking stretches, high knee raises, and low-intensity aerobics for 5-15 minutes before running can warm up your muscles, increase endurance, and reduce your risk of muscle soreness or injury.

Shorten your stride

Long strides can put extra stress on your feet, while shorter, more sustained strides can help your feet absorb the impact and run longer. When your feet feel tired, slow down, elevate your feet to increase circulation, and land softly.

Runners should also keep their body straight and avoid swinging their arms too hard; avoid bending, hunching, or bending their waist when running because it can easily reduce lung capacity when breathing faster.

Huyen My (According to Verywell Fit, Livescience )

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