Contents:
- Medical Video: How to Breathe while Running - Proper Technique!
- Tips for maintaining stamina when running long distances
- 1. Practice endurance
- 2. Record the time and distance traveled
- 3. Set your running tempo
- 4. Consume food that is right for endurance when running long distances
- 5. Don't forget cooling and recovery after running
Medical Video: How to Breathe while Running - Proper Technique!
Running is one of the easiest and simplest sports choices. However, the story will be different if you decide to do a long distance run. Running long distances requires its own preparation that you need to mature from afar. Running the right exercise pattern can increase and maintain your stamina during a run of tens of kilometers later without being too tired. The following tips.
Tips for maintaining stamina when running long distances
1. Practice endurance
To improve and maintain your stamina when running long distances, you need to prepare your body physically to face challenges. That is with practice. Consistent exercise will build and increase your body's endurance and strengthen your muscles.
When you start adding extra training every week, try running speed according to your endurance, from slow to fast. You must reach 3 to 4 sessions per week for 30 minutes or more. This aims to make one of your long-term sessions, where you plan to run further than before.
2. Record the time and distance traveled
Maintaining stamina for long distance running requires long-term training, can increase training time or running distance every day. Increase your training time and the distance traveled gradually, it doesn't matter if it's just a little. Focusing on the distance traveled and speed will follow your immune system.
3. Set your running tempo
This exercise is usually carried out in shorter distances, but with a higher speed than usual. The purpose of this exercise is to train your body to cleanse lactic acid from the bloodstream. That means you can run longer before fatigue and the formation of lactic acid which will slow down your running time. This will also increase your running speed. Set your running tempo as comfortable as possible and stay stable, for example 20-40 minutes or 60 minutes in each exercise. You don't need to run with a tempo that is always fast which makes you breathless, but run with a stable tempo.
4. Consume food that is right for endurance when running long distances
Consuming foods that contain lots of carbohydrates can help maintain your immune system. Carbohydrates are one source of energy for running long distances. A good carbohydrate intake for the body is around 55 percent to 65 percent. If you feel tired and with a bad mood, you should increase your carbohydrate consumption.
5. Don't forget cooling and recovery after running
The farther you run, the more challenged you are to keep running well. Therefore, recovery is needed for your body. Good recovery comes from a good diet, cooling muscles, and adequate rest or sleep. One recovery that can be done is to eat foods that contain carbohydrates and protein within 30 minutes after finishing your long distance run or after training. The goal is to absorb the best nutrients and replenish energy and restore your stamina.
