4 Tips to Avoid Burn Outs While Running
Other than pushing through and giving up, you still have more options to choose from when you feel like you’ve hit the wall in the middle of your runs. There are several strategies that can help you get past that wall and even get to the finish line – and the best part is, you don’t need to train more. You just have to train smarter and here’s how you can do it.
- Start Slowly. A good rule to apply as you start your running exercise is the “rule of thirds”. The first third of your run should serve as your warm-up. At this pace, you should still be able to carry on a conversation while running. As you reach two thirds of your run, increase your tempo until it reaches your goal pace. For the last phase, you get to choose to maintain your current speed or accelerate it. What’s important is that you start your run slowly, while gradually increasing your speed.
- Change Your Route. Jogging on the same route every time is what allows boredom and frustration to kick in. A good way to avoid this is to change your running path every now and then. You can use smartphone apps like Strava or sites like Mapmyrun.com to find other running routes that are available in your area. Also, make it a habit to take at least one new route in your routine so that you won’t get bored easily with your usual path.
- Take Things Easy. If you’re considering training to run longer distances, then make sure that you won’t be doing too much too soon. The key to make this successful is to build up slowly. You can start running 10 miles a week with three runs. After that, you can gradually increase your mileage but only to 10 percent to reduce your risk of getting injured. If you’re feeling a bit sluggish, maintain your training level for another week before adding up another 10 percent of mileage. Yes, it’s a slow process, but it’s a strategy that will surely work.
- Lift More. Although most runners are often wary of lifting weights, incorporating strength training to your routine actually aids in improving your mile time. Weight lifting helps in strengthening muscles that are important for propelling your body forward during your runs. The stronger your muscles get, the more efficient and faster you’ll become in your running routine.
Just like with other workout routines, it’s also possible to experience burn outs while running. Luckily, it can now be avoided by following the aforementioned tips. With these tips, you can already run better and safer.