How To Run Without Getting Tired - Essential Run Tips For Triathletes | Triathlon Training Explained
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- Опубликовано: 2 авг 2024
- In association with TrainingPeaks.
Find out essential run tips for before, during and after your run. All of the advice here will help you to get more from your running; whether you're a triathlete or a runner.
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Running, and run training, can be tough - both on body and mind. In this video, ex-professional triathlete Fraser Cartmell takes you through the steps that you should be taking before, during and after your run to make sure that you don't get too tired and maximise your recovery.
Tips covered in this video include:
- Cross training
- Breathing for running
- Hydration advice for runners
- Run pacing for triathlon training
- The best posture for running
- How to cool down
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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Share your #1 run recovery tip 👇
My #1 recovery tip is to drink an energy drink and I keep cool also
When I was training for a 5K some years back. I used to make it a point to make beef stew every couple of weeks, and have some after a run. Later I experimented with eating a plant based diet, and I used to really enjoy Tofu in the pan.
Good cup of fresh coffee
Wearing manly recovery tights whilst watching gtn vids
Activee recovery workouts
The last 5-10 minutes to cool down??? What the hell? That’s my whole run!
The Real MFWIC 🤣
Mine too 😀
That's my reaction. I think maybe tuning down to a brisk walk would suite us?
I believe it was on practice and not on race day.
The Real MFWIC it's pretty important and not only for endurance, but for sprinters too 🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️🧘♂️
I want to throw in something that I've noticed about myself (while running) and I wonder if it happens to others.
It has to do with the mind. I've noticed that if mentally, I'm fully present (in the moment) and I'm thinking about what I'm doing and what I have left to do while I'm running - I experience the whole thing as more struggle, more painful and taking a real long time to accomplish getting to the end of the course I'm running down.
However (for example) when I'm running and I mentally shift to recalling (the past) ; let's say something bad that happened between me and a person recently - where I actually mentally re-live any arguing that may have happened and I also think of how I could have responded better to their arguing - I notice that not only do I mentally disconnect from what I'm doing (but also physically) as well. Time seems to speed up too. In essence, my consciousness (awareness) goes into another reality. I no longer feel the pain of all the impacts of the feet hitting the ground, no longer feel the strain of breathing and gasping for air or sense anymore the amount of time it is actually taking to complete the run.
I think that this ability to mentally "go somewhere else" while the body is left to move in a fully automatic machine like way, is the real secret behind what those extreme ultra-marathon runners and those runners that take on the Badwater marathon (where you'll need 3 pairs of sneakers - because the heat on the track will melt the soles of all your sneakers away) is what they're doing. They mentally have trained themselves to "go somewhere else" - like mobile monks in intense meditation - while their bodies remain behind on full automatic. And when they "mentally return" to the present moment (after crossing the finish line) that's when they feel the full intensity of the punishment that they've put their bodies through.
Mantikal yesss totally agree with this.
STFU lmao, dont transcend yourself too hard.
@@Fuddylarper called flowstate dipshit aka runners high
Gotta put yo body in autopilot
I get the exact opposite effect
Title : How to run WITHOUT getting tired
Conclusion : There are no magic bullets to not get tired.
You baited... we clicked.
Cheers chaps
Iwan de Jongh I was undoubtedly sure the answer was going to be “practice makes it easier” and get a good laugh at the audacity. 😜
Thx mate!
Lmao
Thank you. After reading your words, I turn away after leaving thanks to you.
Buy new trainers. That didn;t work
The “don’t stop... if you’re feeing tired just dial it back...” bit is something I learned the hard way. Didn’t start seeing real progress until I stopped letting myself quit to a walk every little bit, and focused, almost meditatively (?), on form.
2021 update- today I ran 5 miles straight in 45 minutes and was not tired at all, it also has hills and was 40 floors total. I was and still am a weightlifter and weigh 220 lbs still.. long story short anything is possible! I am down 70 lbs in a little over a year as well
i've been running for 8 days straight and it's getting pretty exhausting but i don't wanna stop! the runner's high is addicting! aaaaaaaa
The fact that you wrote a comment on this video amaze me.
Just ran 1.5 miles. I feel great. Great video btw!
I'm 300 lbs. I can run 400m on a track. It still amazes me that I'm able to that.
KiLLED5639 keep at it, I was really slow when I started running but now 6 years later I’m running competitively although it definitely won’t take 6 years to see results. Give your body a few weeks to get used to running and you’ll find it easier and start to see improvement
You should be extrememly careful man. Being that heavy and running can have horrible impact on your joints
I'm 131 or 123 pounds and can still run really fast.But I'm in 6th grade that's bad I'm overweight.
@@MK-gs6uw your grade doesn't matter, your weight is deemed healthy based on your height! assuming you're 5'5 or taller this weight is probably fine! In the sixth grade I was 120 lbs
@@megasurfer32 Thxs!I really needed that today mostly everyday.Now all I just worry about is my grades mostly height and weight.I just get irritated when girls brag bout their height and even boys.thxs anyway bye
This was all good advice. Since I am in my 50s and not a competitive runner, what I do (when I am struggling with my pace) is simply slow down into a more relaxed pace, try to enjoy my surroundings, and feel happy that I am healthy, getting more and more fit and feeling ALIVE! I also think the "one day on, one day off" is excellent (for me).
My dad has been making me run ever since this quarantine happened and just don’t understand how he goes so fast and I get tired after the warm up but great vid by the way.
🤣
practice :) He's probably been running for longer right
Thats good your dad want run with you
Tip #1 Be in good shape....😂🤣😁🤣🤣😂
It's more related to weight. He's trying to find a polite way to explain that when you weigh more you are doing more work to carry that extra weight, so it's just harder to do the same thing if you are heavier.
Lol
@@spayced I'm heavier and I can confirm
270lbs here and this is true. Running 2 miles at that weight is rough. Trying to lose 50lbs.
Paw Nielsen exactly like what the fuck
I would like to comment on the breathing technique suggested in this video, years ago I began to run the technique that I use was to take a slow deep breath feeling my lungs up to their fullest capacity, and then a control slow release of the air out of my lungs, no force slow release, this particular technique was difficult to maintain, because your body naturally wants to do shallow breathing, shallow breathing uses more energy to expand and collapse the lungs, also you do not fill your lung capacity to its max, by using the technique I described above you will find that at the end of your long run or short run you will not be panting from breathing hard or placing your hands on your hips until you regain normal breathing.
If you are a long-distance runner with this technique you will run much farther.
yup totally agree as I have noticed this in my 15 years of running period, with this technique of breathing you can control your pace and enjoy your run more as your steps and breathing synchronize.
Work on your emotions. All the emotions beneath that you are hidding is what that gets you tired quickly. The more you release your emotions the more engergy you shall have
True.
Soooooo that's why I keep getting tired is because I have lots of emotion also because I'm 130 pounds and sometimes 118 pounds.
Yeah.. I always think about not giving up when im about to.. and it works hehe
I think about how much I hate you and it gives me motivation to keep running
@@FURUclipsCensors 🤣
I think room temp water is way better.
🤮🤮🤮
True. Your body temperature is around 98.6 Fahrenheit. Cold water means your body works to heat that water to its natural temperature. Room temperature water is more effortlessly accepted by the body.
Yes, it is! There were times few summers ago that I‘ve got a really bad stomach cold after running and drinking ice cold water... Nausea that I don‘t wish anyone to experience.. since I switched to warm water everything is ok and the water stays in 😇
@@jackjones3657 For long runs...yes....for high intensity in heat...not so much. Your body can only reject so much heat and thus in some cases you need to help its cooling system. In a case where you body is hot as all hell...something cool (not cold) in your stomach is a place for that heat to go. This is something that more and more trainers are beginning to understand much beter as indicated by the times in Kona keep dropping and the margins getting thinner. It does take some effort to get used to though...but as they say, never change anything on race day.
Jesse 👍
I personally believe a good tip is to built the habit of running. You need to be consistent.I was laughing at people setting alarms to wake up and go running and now I'm doing it!And once you're out of the door, don't feel like you need to nail it from the first run.Go slow and allow yourself time to recover.Listen to your body;)
Absolutely correct.
I will never ever feel guilty again about breathing through my mouth when running, nor slowing down to a walk when I can’t run any longer. Lather, rinse, repeat. Done.
Yupno cant fking breathe through nosr when running it just frels unnatural
Hey guys , here's a good title , I say this because at age 62 I don't train to get younger , but to keep from feeling older.
How to run without getting injured < Because going slow is better than not at all, so I can run more , recovery faster , build more strength if I run more , which means , go slow . So when I see that 90% of triathlons injuries come from running .
Plus it helps my girlfriend has 25 plus old school yrs as a cardio othro rehab RN, see's the athletes who have damaged hearts, hips and knee's and backs , so now at age 62 I run so I can run at age 72 and 82 , not looking back at what I did at 32 .
Lew Ironman 1995 I Agree! It is one thing to be doing this sport in your thirties, but if are smart with your training you can still be doing this sport into your 80’s. The winner of the 70-74 age group at Ironman Australia Port Macquarie smashed the run. GTN should perhaps do a couple of
Episodes on the older triathletes who are there winning their age groups in phenomenal times.
Slow is the go .
Young bull , old bull !
Keep up the good work, Lew. I'm 72 now still doing marathons, though I gave up Ironman a couple of years ago, but I did a bunch of 70.3s. Slow, but still running.
Good on you. I totally agree- I am 57 and have been running for 15 years, did 8half marathons, lots of 10Ks 5Ks and still enjoys running, long walks and hill climbing.
Oceanside, CA backdrop. Respect. See you on the beach.
Do "How to run without running" and I'll subscribe to your channel.
Easy: brag about it in RUclips comments, without even putting your running shoes on.
Let me tell you about my 10k yesterday, it was great...
Hilarious
You kinda have to run if you want to like, run 😯
"how to commit suicide without dying"
Hillarious 😂🤣
I find deep slow breathing keeping rhythm with your strides to be the most beneficial. In for 2 to 4 strides then out for the same amount of strides. Experiment to see what works for you.
I started watching this video and it gave me the motivation I needed to go out for a run and I ended up breaking my 5k PR so thank you
Thank you for this info it helped me a lot.
Thanks for these excellent tips.
Great video. Thanks for these tips!
Thanks for good information 🌸
My top running tips are to keep walking after you have finished a run for until you are breathing normally. If you sit down as soon as you are home/at your destination, your muscles will seize up and when you next run (whether that’d be tomorrow, in half an hour etc) your legs will feel more jelly like and fatigued. I also when I have finished a run, don not drink straight away as it can make me more exhausted. I wait until I am breathing normally and then I drink a glass of milk or a milkshake. Milk is great source of calcium to keep bones strong and healthy and is a good source of protein which repairs muscles and builds up muscle tissue. My coach told me this tip and it really works. Let me know if these work for you?
yes this strategy works for me, I totally agree
Very informative.thank you
Good tips. Need to work on my hydration and stretching and rest. Was trying to run daily just lacing up and going out there but was getting tired and sore.
And here I was hoping for something that'd keep me from getting tired during my LONG runs LOL
Thank you for the video. Technique is the ultimate key
Well done thank you. Every other day makes sense for me.
Tnx for the tips, very helpful indeed.
Very useful tips! Thanks!
LOVED IT. THANK YOU.
I run 5 days a week since 15 years since last year I got problems in left knee I visited many doctors but they didn’t find any solution to make me comfortable in running but still I don’t stop running is my life I just survived of Covid 19 it’s maybe because of running and sports keep running in your daily routine it will keep you healthy young and strong 💪 sorry for my bad English
Knees Over Toes Guy. You are completely out of balance and weak, it's causing your pain. Hopefully this finds you
So happy to hear you comment on mouth vs nose breathing, haha. I've never been able to keep up breathing through my nose, and I've felt oddly ashamed as if I'm not putting enough effort into getting used to what I'd thought was the right way of breathing :D
i think the body itself uses what it needs to maximize air intake when needed . I dont think we need to think about it .
Took an injury to start following these basic tried and true recommendations...why am I like this
I really needed this to help me when playing infection around the building and shit so it think it will help in out running my friend
Thank you very much. Very helpful.
Great info to easy to break another pace
For the uninitiated, can you give some visual examples of dynamic stretching, light mobility swings, hip circling and static stretching. The narration didn’t always match the visuals provided. Thank you!
Check out nike training club app, .They have amazing recovery and pre run workouts and yoga stretches
S M the beginners can do the search for every type of exercise, pleeeenty of videos 🙈
Nice vid. Short and sweet!
Thanks for the tips! PS that farmers tan is ON POINT 👌🏼
Thank you! Tips are good
Nice tips, thank you 🙏🙏
Yes! So glad so hear someone acknowledge that you get more volume of air in through your mouth than nose... I just feel like I'm being smothered when I try to breath in through my nose and out my mouth. In you opinion, what are the actual benefits for breathing in through your nose?
The nose is lined with hairs that trap particles and some pollution from the air... Which is why, in a city, it might be wiser and safer to just try to breathe in through the nose... Also, you can get some bugs in your mouth, speaking from experience 😬, not that that's such a huge problem, but to some it might be..
Useful info, thanks
Hi you spoke about nutrition in general but it is also important to fuel well BEFORE and during long runs.
good informative inputs. Thanks
VERY INFORMATIVE. THANK YOU.
A friend from the army confirms breathing through your mouth while running really is better and that's what he does. 👌
I breath out my arse.. just starting out though, buy a garmin fitness watch it helps me and I can see my progress
Usually doing a little of both(nose and mouth) works best.
Great thanks! Very help full me also make it fun and mix it up Yoga , weights, band work, walking even the odd boogey in the morning ,cycling pl;us the mandatory cold shower, NOT just run monotony.
Excellent tips Thanks for sharing
Excellent advice thank you
Thx!!
Thank you 👍
Thanks!
having a good sleeping pattern will help.
How can aviod sleep when you driving
@@tumelomophokeng5537 U can stop your car and sleep some time then keep going
Effective information...👍🏾
Very useful video...thanks a lot
I was surprised....great shots of my hometown....Oceanside, CA.
Great video
Good advise 👍!
Hiya. I wouldn’t say post run stretching was an ‘aside’ I would’ve thought it was one of the most important aspects?
Oh wow, seeing Oceanside, CA. is cool.
Running is good.... perfect
Now that I am 60 i have to take your advice and rset .in my late 20 k ran twice a day at least three days a week.once I did not miss a day for right months.now I am lucky to train give days a week and I get tired frequently so do take a rest.
I personally enjoy the destination run. One way to your extraction point so you know you have to get there.
I think one the important aspect to have is good running shoe's. Good comfortable (gel) soles to dampen the shocks will help you go that extra mile
Nice editing in this video
You are real good bro
Are you guys gonna tell us how to divide by zero next?
What you think about walk/jog method for a person just starting getting off the couch and moving againg after years of not doing anything
Google "Couch to 5k" you'll find plenty of plans to help you out
There is no better way, keep it going & build the base 👏
Our body is our teacher. Start walking, If you comfortable, increase the distance. If further comfortable, increase the pace. Eat clean/green and protein rich food for recovery. So that, you can hit the road on a regular basis. Take rest when your body demands it. Hydrate. Thanks.
Download the couch to 5k app. Honestly it works.
Great tips
Oh man what a missed opportunity. I which I would have learn something interesting and new in this video but honestly it’s all basics that everyone knows. I which you would have develop more about breathing, because I think it’s the most important part and the one I struggle more with. Like how many steps do you take while breathing in, and how many steps while breathing out? Like 3 in and 3 out, 4 in and 2 out, 3 in and 4 out and so forth. And do you keep it steady or you change according to your pace? I personally always start with 4 in and 4 out but I quickly have to adjust to 3-4 or 4-3 and than 3-3 and sometimes 3-2 or 2-3 but I never really know on what I should settle but my goal is always to keep them as long as possible (4-4) but I have no idea if it’s the right thing to do. It would be nice of you reply to my comment and maybe address this subject in a next video. What do you think?
Regarding nasal breathing, I've heard the opposite. That yes mouth breathing can bring in more oxygen to the blood stream, but not necessarily the muscle tissue and that nasal breathing will allow enough CO2 buildup to get more oxygen into the actual tissue instead of just kept in the blood stream. I've been watching a lot of Oxygen Advantage stuff, just wanted to know if it was bunk. Thanks!
Totally agree
Do you have a video for essential warmup routines?
Thank you
gonna start running
A good music playlist also helps a lot.
Redouan Bouziane BRUH YES
It's much more satisfying without it though, in my experience
What do u do with your phone?
@@courtneyritter1285 Sport armband, running belt, fanny pack, or leave it somewhere
How to not get tired when running? No running XD
Can you explain in details about Diet food. Specially what we must include and which is easily available
Id say a tip you kinda forgot especially for the longer runs is to bring some gels or watever your comfortable with on the run. Hitting the wall is one of the worst non injury feelings of running.
proper warm up and pacing are the keys.
Good to know that I am mostly getting it right
I'm preparing to join the army, and I came here for some magical advice. I couldn't help but laugh when you said "don't stop".
Man I'm unhealthy 😂
Good luck man! 🇺🇸
@@ernestohoffmano2664 Thanks man 🇬🇧
@Timothy Fleischer If he's joining any non infantry roles he will lose fitness. I did 2 runs in 14 weeks.
First 2k was 7 minutes the first run was 3 miles at 10min/mile pace.
Do the most you can not for your fitness but for overall conditioning and injury prevention.
Posture is key for better breathing. I wear cool posture shirt from IFGfit
To enhance diaghragm breathing.
I just sing songs with my breath to keep me from focusing on how tired I am
Breathing in through nose is a good way to train the diaphragm to enable the body to increase its aerobic capacity over time. My recovery generally consist of low intensity movements and stretches.
Hi, I'm looking at running this winter and I'd like your advice on running pants. I'm thinking it should "cling" to my legs and "hug" my ankles. What do you think? What material do you like? Thanks!
After watching this video, i sold my car. I don’t need it anymore. 50 miles, 100 miles, i can just run to my destination without getting tired. This video changed my life.
i read an article a days ortwo ago about a British guy who ran 524 miles in one week - on a treadmill. yeah 524 miles in one week. i wonder if he was tired? I recall his name being Mcdonald. james mcdonald i think. i cant be bothered checking as it is quite late and i need to get some sleep before work
Can you please do a brief video on compression gears?
I run everyday, but not all of them being long runs so being 1 to 2 miles. it's been great no injuries, going for the 365.
Good running shoes also help. And having a good snack before a long run.
first, I was 176 pound now I am 149 pound 😍😍.. my target weight is 132 pound
Thank u for your info very useful in description and video, I was walking mixed by slow jogging 80 km per day for 60 days(Athens ultra marathon festival 2020) I did 4750 kilometers! In total time 60 days, What do u think? Is that good?.😊😊.
Please give a suggestion for road running shoes I’m really confused about shoes selection.
Endo Engineer check out jamison michael and believe in the run.
Sup and subbed bro