How Can I Run Long Distance Without Fatigue?

Correct preheating

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A proper warm-up should be tailored to your personal running requirements. Generally, 5-10 minutes of stretching for all major muscle groups is sufficient. I also highly recommend some dynamic stretching to increase range of motion, increase body temperature and stimulate the nervous system. All of these prepare your muscles for the next movement. Towards the end of your warm-up, you can increase your running time by doing short but moderately intense runs (60-90 seconds) to get all your systems engaged and your energy pathways working. However, this should be completed a few minutes before the start of the match so that you have enough recovery time afterwards.

Extrusion

Before starting your run, it is important to warm up with proper stretching. This will help maintain muscle health, improve performance and minimize the chances of injury. There are two types of stretching: static and dynamic. Static stretching involves maintaining a position for a long period of time to lengthen and relax the muscles. Dynamic stretching is a type of stretching that involves movement and completes the joints in a full range of motion. According to experts, studies have revealed that dynamic stretching is more effective than static stretching in increasing flexibility, suppleness and strength.

Drink plenty of water

One of the best ways to stay well hydrated during a long run is to drink plenty of water. This will keep your body well hydrated and prevent dehydration, which can cause symptoms like headaches, increased heart rate, dizziness, mental fog, muscle cramps and fatigue. One way to tell if you're taking in enough fluids is to monitor the color of your urine. A pale yellow or lemonade hue indicates you're well hydrated, while a darker color indicates you need to replenish your fluids.

Stay positive

It can be hard to stay fueled during a long run, especially when you feel fatigued. To stay fueled, it's important to be consistent with your training and maintain a positive mindset. Make training as easy as possible by creating a simple system, like organizing your outfit, making a playlist, or drawing a road map. This will eliminate excuses and help you stay prepared while training.