How to run longer without getting tired:
Burn more calories, lose more fat.
If you’re like so many people who are looking for the best way to get rid of excess belly fat, then you may want to consider running. Running is one of the best cardio activities you can do if you want to burn a lot of calories. It’s an excellent way to strengthen your heart and increase your endurance. In fact, distance runners have bigger and stronger heart muscles than the average population. If you can run on a regular basis then losing fat will be quite easy. However, you have to be able to run for at least 30-60 minutes to really enjoy the calorie-burning benefits associated with running. This can be a challenge for most people but there is a simple way you can increase your stamina so you can run for longer periods. The answer lies in Interval Training.
First, start with a 3-5 minute warm-up of brisk walking.
Then, run for 2 minutes. This is your running interval. A good speed would be anywhere between 5.0 and 5.5mph. To determine whether the speed is a good pace, look for cues on your body. You should be breathing fairly heavily but not panting. Also, you shouldn’t be able to talk comfortably while running. If you can talk, then run faster.
After 2 minutes, decrease the speed to between 3.0 and 3.5. This is your rest interval. During this phase, you are giving your heart rate a chance to decrease, get your breathing back down (catch your breath), and give your legs a little bit of a breather. Two minutes should be enough time for you to recover.
Next, increase the speed again and start running.
Keep repeating this interval for 20 minutes. At the end of it, you would have ran for 10 minutes and walked for 10. After a few runs, you should begin to notice that running for 2 minutes is becoming easier. This is when you want to increase your running time to 3 minutes. Run for 3 minutes, and walk for 2. As your endurance increases, you’ll be able to run for 4, then 6, then 10 minutes straight. You’ll be surprised how fast your endurance increases. A lot of my clients have used this method of running with great results.
The other great thing about interval training is that the time goes by much faster. Instead of staying on one monotonous speed for 20 minutes, you’re constantly adjusting your speed and savouring your rest periods. Interval training is definitely a good fix for those who think running on the treadmill feels too long and boring.
Give interval training a try if you want to increase your running time and burn a lot of calories in the process. Running consistently can definitely help you lose belly fat and get a flat stomach; you just have to be committed. Stay Strong. Kam
Summary:
Warmup for 5 minutes (walking)
Run for 2 minutes
Walk for 2 minutes
Cool down for 5 minutes (walking)
Those are some great tips for being able to run for an extended period of time. I am always looking for good workout tips, however, I don’t know that I will ever be able to take up running. I have bad knees and no matter how in shape I am, running makes me feel like I am going to die! I prefer working out on my elliptical machine that I can lean on when I get too tired. There is nothing to lean on when running, but I guess that lowers the benefit of my exercising. Oh, well, it keeps me in good enough shape.
Thanks for the tips above, I will definitely be able to implement some of them into my elliptical training routine
.
The overall message I get from this advice is that it’s important to continually switch the tempo up and down. This is a bit counter-intuitive as you would think that to train to run longer, you would simply run for as long as you can, without slowing down. But I guess this way your body gets challenged with picking up the pace multiple times throughout your run.
These are some of the best running tips I have come across. We always hear that one should run for health benefits, and we know that running is good for us, but it’s not often that you find specific tips on how to go about it! Your article clearly lays out how to exactly go about it, and can be very useful for beginners, and may even motivate some non-starters. I may refer to these tips on the exercise page of my website. Thanks for such a useful article.
I do these kind of run walk routines everyday and its great! Especially if you add a bit of challenge to it like walking/running on an uphill just about a few degrees up then come back down again.
Great suggestion. The only thing that I would add is that during the rest period you maintain a very slow jog instead of walking. Doing this will keep you running, but still give you a rest.
Very nice post! I know from personal experience that interval training with works best for overall wellness including keeping your weight down. This is the best write up I’ve seen on the subject…so thank you!
If i am right, this the training method of professional athletes. Any ways tips are worth full.
I must say that you have given some nice tips and suggestions to run longer without getting tired.I was just searching for this as I can’t run so much long.This information to run longer will be very useful for me and I will definitely follow it.
Great idea and tips for more effective running! I’ll try them as soon as the weather will allow me to go out. Till then, I’ll test your idea on my bike.
I’ve decided that I need to start working out and I would like to lose weight the right way.i need much help regard this,thanks.
Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
Hi i just looking for such post,What kind of gym machines can you use to tone your thighs, arms and tummy a decent amount? And for how long? I’m a 22 year old and due to great weight loss my thighs, arms and stomach have become somewhat saggy and I’ve grown stretchmarks.thanks.
Those are some great tips for being able to run for an extended period of time. I am always looking for good workout tips, however, I don’t know that I will ever be able to take up running. I have bad knees and no matter how in shape I am, running makes me feel like I am going to die! I prefer working out on my elliptical machine that I can lean on when I get too tired. There is nothing to lean on when running, but I guess that lowers the benefit of my exercising. Oh, well, it keeps me in good enough shape.
Thanks for the tips above, I will definitely be able to implement some of them into my elliptical training routine
.
I like this idea, I’m currently building a blog in Spanish on fitness and your blog has given me some good ideas.
Thanks
What kind of gym machines can you use to tone your thighs, arms and tummy a decent amount? And for how long? I’m a 23 yr man.thanks.
These are great tips for running. Now i’ll know how to run longer without getting tired. This actually is a good plan!
great post as usual!
I also have some problem with my knees but my doctor said I had to run for their sake …
I tried your tips and I am just back from my run ! I can’t believe I ran for so long !!
It feels sooo good ! I feel fresh and alive! It may hurt tomorrow but I don’t care, it was worth it !
Thanks !!!
I consider running a part of my exercise but I’m not committed to it. 10 minutes of running can already lose my stamina and trouble breathing. Maybe because i miss some key points. Thanks for the tips, I should be able to continue my work out a little better now.
I will add here that drinking green tea, without sugar and with lemon can help to reduce your weight.. do try it
Thanks for telling these tips.. I will call this running as interval running … or you can variable running. Will apply these for sure!
I have been looking everywhere for this info. The search is finally over, great post!
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