Contents:
- Medical Video: How to Run Longer Without Getting So Tired
- Special training, depending on how long you stop
- When it stops running for 6-10 days
- When it stops running for 10-15 days
- General practice
- Train strength
- Maintain security
- READ ALSO:
Medical Video: How to Run Longer Without Getting So Tired
Back running after stopping doing it for a certain period of time is not easy, you need some special tips to get started. Most people stop running due to injury or certain diseases. Apart from injury, there are also other factors that can make you stop running, such as busy working, too tired due to many activities, and so on. And that will certainly affect the condition of your body. When you are actively running, the body has become accustomed to accepting various training conditions, such as breathing regulation, muscle use, and others. However, when you suddenly stop doing it, all trained limbs will weaken again. For that, let's look at some good tips for running back, below!
Special training, depending on how long you stop
When it stops running for 6-10 days
If you spend running between 6-10 days, you may lose a little coordination and also a little fitness. Although this is not something to worry about, it does not mean that going back to running at this time will be easy. Look at the following steps before doing so:
- The first step to do is to start walking for three consecutive days with less mileage than usual (around 70% of normal distance). Then, increase the mileage slowly by 10-15% every day. After that, increase the speed and steps until the body condition starts to return to normal.
- Instead of doing running exercises as previously planned, consider doing a fartlek instead. Fartlek is an exercise endurance which is useful for building and restoring a person's body condition which is usually done in the open by playing running speed. You can do fartlek for 6 x 3 minutes at a distance of 5 km with a 2-3 minute break while walking. This will make your feet move fast, while giving you 3 minutes of rest enough to recover breathless breath.
After conducting this introductory exercise, you must be prepared to return to the mileage routine and the intensity of the training.
When it stops running for 10-15 days
At this point, you will lose a decent amount of training, and you will need several weeks to return to normal conditions and be ready to train according to the volume and intensity of the previous exercise. The following steps must be taken:
- Start by doing an easier exercise, like walking at 60% of normal mileage. Then increase the distance by 10-15% every day, which is accompanied by increasing steps and speed. After the first three days, you can do the same fartlek as before.
- After doing fartlek, you can start the light-running exercise for two days at normal distance. Then, try running 12 x 400 meters with 5000-8000 steps at constant speed.
After doing the above exercise, you must be ready to run again at the distance and intensity of normal training.
General practice
Train strength
Strength training after an injury can help you tolerate a higher volume of running, if you do it right. Colleen Brough, a physical therapist at the Center for Musculoskeletal Care at NYU Langone Medical Center, said that this only applies if you do it specifically to exercise body strength so you are ready to go back to running. When you do exercises in a sitting or lying position, add a component of exercise similar to running to help improve muscle coordination, timings, and biomechanics (like glute push-off drill, midfoot strike by leaning forward, and cadence drill), so you don't get injured and stop running again.
Maintain security
Avoid highways after running again. This allows you to run not far from your vehicle if at any time you are not strong enough to continue. Look for a training ground that is free of traffic lights, controlled, and has a flat or not too steep field, such as in parks, hills, and so on.
READ ALSO:
- 7 Ways to Not Run Out of Breath When Running
- Run Outdoors vs Running Treadmills: Which is Better?
- Running or Walking: Which Is Better?
