How to Run Longer Without Getting So Tired

Summary

In this video, the speaker shares three essential tips to help runners improve endurance during long runs without feeling overly fatigued. The first tip focuses on controlled breathing by inhaling through the nose for one minute every mile to improve posture and stability. The second tip involves maintaining a steady cadence with the help of a metronome during the final part of the run. Lastly, the speaker advises performing air squats or leg swings mid-run to keep legs fresh. Viewers are encouraged to try these tips one at a time for better results.

Takeaways

• 🏃‍♂️ Long runs can feel challenging, especially in the later miles when fatigue sets in.
• 😌 Establishing a consistent breathing rhythm can help maintain a steady pace and improve posture.
• 👃 Breathe only through your nose for the first minute of every mile to engage your diaphragm and support stability.
• 📏 Cadence, or the number of steps per minute, can drop as you get tired, so keep an eye on it.
• ⏱️ Use a metronome to track your natural cadence and aim to match it in the final 10% of your run.
• 🏋️‍♂️ Doing exercises like air squats or leg swings halfway through your run can help keep your legs fresh.
• 🦵 Alternate between air squats and leg swings every mile after the halfway point to keep hips and quads loose.
• 👍 Choose one tip at a time to incorporate, based on which aspect of long runs challenges you most.
• 📝 The three main strategies are breathing exercises, cadence checks, and leg mobility stops for long-distance support.
• 🎁 Subscribe to the channel and check the link provided for a free gift with more training resources.

Q & A

What is the main focus of the video?

The main focus of the video is to provide tips on how to run longer without getting tired, especially during long runs.

What is the first tip mentioned to help with long runs?

The first tip is to focus on breathing. For every mile, spend the first minute breathing in through your nose and out through your mouth. This helps reestablish communication with the diaphragm and build stability in your run.

Why is nose breathing emphasized in the video?

Nose breathing is emphasized because it helps reestablish communication with the diaphragm, which can increase stability and prevent side shifting during a run.

What is the second tip provided in the video?

The second tip is to monitor your cadence. Near the end of your long run, check your cadence using a metronome to see if you can maintain the same steps per minute as you did at the start of the run.

How can runners maintain their natural cadence during a long run?

Runners can maintain their natural cadence by using a metronome and checking in on their steps per minute, especially in the last 10% of their run, to ensure they haven't slowed down due to fatigue.

What is the third tip to keep your legs fresh during a long run?

The third tip is to perform air squats or leg swings during the run. At the halfway point of your long run, stop to perform 10 air squats or leg swings, and then repeat this every mile thereafter.

Why does the video suggest doing air squats or leg swings during the run?

Air squats or leg swings help loosen up tight muscles like the hips, quads, and hamstrings, which can become stiff during long runs, keeping the legs feeling fresh.

What should a runner do if they struggle with breathing during the later stages of a run?

If a runner struggles with breathing during the later stages, they should focus on the nose breathing technique, breathing in through the nose and out through the mouth, to regain control over their breathing and posture.

What is a recommended approach for runners whose cadence slows down during a long run?

For runners whose cadence slows down, the recommendation is to check in with their cadence in the final stages of the run using a metronome, and ensure they are matching their initial cadence.

What should a runner focus on if their hips or quads get tight during a long run?

If a runner experiences tight hips or quads, they should incorporate stop breaks with air squats and leg swings every mile after the halfway point to keep their legs loose and fresh.