As time goes on, your body will be able to work further without feeling tired

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Reestablishing your breathing rhythm and focusing on breathing adjustment will help you get your breathing back to rhythm

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It’s a good phenomenon that more and more people around start to run and clock in! However, running is not an easy thing

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Increase the running volume reasonably and increase the running distance by 10% every week

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It will also help you avoid overtraining and hurting yourself

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Tip: calculate your target heart rate before you run so you know what range you need to stay in

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Track your time and distance so you can track and adjust your pace to be consistent

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So, inspire some music to make you like yourself! You can choose some play lists that can motivate you to run

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Method 1: effective running set a good pace when you start running, you may try your best, but try to keep this impulse, because you will soon get tired

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The social interaction of running with other people can disperse your fatigue

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Because you can’t push yourself to the limit every time you run, the “tough guy” rule allows you to continue running while improving endurance and giving your body time to recover and recover

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On the contrary, run at a speed you know you can maintain indefinitely, stick to the set pace, and you may be easier

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Relax your neck and shoulders while running, keep your chin and shoulders back, but relax so you don’t get nervous

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Wear a heart rate monitor or fitness tracker that tracks your heart rate so you can monitor it while you’re running

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Track the intensity of your run by monitoring your heart rate to avoid tiredness

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Look, there’s something good next door.

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Keeping tension on your neck and shoulders can strain your neck and fatigue your muscles, which means you won’t be able to run long

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For example, if you run 20km a week, increase the distance to 22kmm the next week

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Slowly increasing the total distance allows your body to adapt to new challenges and adapt to new challenges without injury

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Run with friends or join a running group

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Of course, for many runners, it’s just a weekend workout

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Monitor your heart rate while you’re running

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Swinging the arm also helps to keep the legs moving rhythmically

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Research shows that music can reduce fatigue by up to 10%

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The only muscle that should stay tight is your core muscle

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Following the so-called “10% Rule” will greatly improve your running ability over time without fatigue

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When running, wave your arms at a 90 degree angle to your elbows and keep them close to your body as you run

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Move your arms back and forth over your shoulders to help you keep your balance during your run and give you motivation to move forward

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When you take a deep breath through your nose, it causes you to start breathing from your abdomen and move the diaphragm, which stabilizes your breathing and helps you run further without feeling tired

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Tip: think your running difficulty is 1-10

. running sling bag

Method 2: enhance endurance

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As for what to do? It can be achieved by improving the following two methods

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Racing with teams will also increase competition a bit, which can help you reduce fatigue

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Both novices and experts may feel crazy and tired during running

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Instead of running about five times consistently, try to run 8 times a day and then run 3 times a day

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Music is a good way to motivate yourself to keep running and disperse energy

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Keep your upper body relaxed while running

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Listening to music while running makes your mood more pleasant

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The key to adopting the “hard and easy” rule to improve endurance is to really push yourself in difficult times

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It can be music, it can be listening to books, it can be speaking, it can even be cross talk As long as you like, please feel free! However, when listening to music, please be careful to cross the busy area

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The more times you run, the better you will feel without fatigue

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You can check your area to see if there are any running groups you can join

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A partner or team can help motivate you to run

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