Tips for Running Efficiently and Without Exhaustion

Not more and not less, running properly for 30 minutes each day is enough to improve your health, reduce diseases related to blood pressure and cardiovascular system, lose weight, and prolong your lifespan. Scientific studies show that within 30 minutes of running, the body will burn 300-500 calories (an average of 10 calories per minute) depending on the level of exercise. In addition, running properly also effectively eliminates excess fat through the sweat glands’ excretion mechanism. You can feel the firmness in certain muscle groups such as the calves, abdomen, thighs, and arms after about 10-20 days of training.

Furthermore, your skin will become rosy and fresh due to the increased blood circulation in the body during running. Sleep will also be deeper and better as the acupoints under the soles of the feet are regularly stimulated.

By running properly, you will have a slim figure, always look healthy and agile, have a body full of energy, vitality, and always be in a cheerful mood. If you can’t arrange time to run in the morning, you can dedicate some time in the evening to relax by running properly.

1. Choosing the right running attire

The running attire should be convenient, lightweight, and not constricting. When running, the body generates a lot of heat, and wearing too many clothes that don’t absorb sweat well can make you feel cold. Avoid using tight belts, shirt collars, or clothes that restrict movement and impede blood circulation. In cold weather, you should wear warm clothes, but still ensure easy sweat evaporation.

Choose running shoes that fit your feet properly. If the shoes are too tight or too wide, it can lead to blisters, swelling, and foot injuries. Running shoes are usually lightweight, have high friction and elasticity, and also reduce pressure on the feet while running.

2. Effective timing for running

For beginners, it is not advisable to run every day. On average, running 2 sessions per week is reasonable. The running time, distance, and speed will gradually increase to 3-4 sessions per week after 6-12 months of training.

Avoid running too late in the evening as it can cause sleep problems, or too early in the morning right after waking up, as the body may not be ready for intense exercise.

3. Appropriate diet and rest for proper running

Proper running involves waiting for at least 2 hours after a meal or running at least 30 minutes before a meal. To run without feeling tired, remember to replenish the necessary amount of water for the body by drinking milk or fruit juice before starting and carry a bottle of mineral water for drinking during rest.

Drink an adequate amount of water, about a cup, before running properly for 30 minutes. If the body is dehydrated, it can easily cause side stitches. Dehydration can lead to muscle tension.

4. Proper warm-up for running

Before running properly, a thorough warm-up is necessary to prevent muscle injuries. Warming up the body for about 5 minutes will help prepare the body and gradually increase endurance. Warm-up exercises before running include walking and warm-up exercises for the shoulders, back, and abdomen, as well as foot exercises such as ankle rotation, cross-legged movements, small steps, knee presses, etc., repeated 4-6 times.

5. Correct posture for running without getting tired

• Natural straight head and torso: While running, the head and torso should be naturally straight. When running, look ahead about 10-15 meters.
• Straight back and shoulders: The back and shoulders should also be placed in a straight line. It is best to relax and keep the body balanced while running.
• Relax your muscles: Relax your muscles while running, especially your shoulders. Just gently fold your fingers, with your thumb touching the second joint of your index finger.
• Touch the ground with your heel and then the ball of your foot: Proper running requires putting your foot on the ground with your entire foot, starting from the heel and then the ball of your foot.
• At the end of the running session, relax your muscles by walking and shaking your wrists, ankles, and absolutely do not sit suddenly.

6. Breathing properly for running without getting tired

An important factor in running without getting tired is maintaining a smooth breathing rhythm by inhaling and exhaling. You can take a deep breath through your nose and exhale slowly through your mouth. The breathing ratios for proper running can be as follows:

– If you are running at a low intensity, use a ratio of 3:3 (run for 3 steps, inhale, and run for 3 steps, exhale).
– If you are running at a moderate intensity, use a ratio of 2:2.
– If you are running at a high intensity, use a ratio of 1:1.

It is best to try different breathing rhythms and find the most comfortable feeling for you.

In addition, learn to breathe deeply for better air circulation through the body, helping you feel less tired when running properly and also preventing hip shock.

You can practice abdominal breathing (diaphragmatic breathing) when the body is at rest with the following 3 steps:
1. Straight posture, relaxed shoulders, not hunched or leaning forward, as you cannot breathe deeply when your back is hunched. Keep your head straight with your body, not leaning forward.
2. Inhale through your nose. Push your abdomen out and lower the diaphragm. Your abdomen will puff up, allowing you to inhale more air in each breath.
3. Exhale slowly and evenly through your mouth.

Once you feel more comfortable with abdominal breathing, it will be easier to incorporate effective breathing practices during running. At the end of each running session, walk and relax for 5-10 minutes, breathing lightly to return to normal respiration.

7. What is the ideal speed for proper running?

The average speed or the ideal speed for proper running depends on each individual’s current physical fitness level. For beginners, the optimal speed is around 13.3 km/h (approximately 4:30 minutes per km) for men and 10.5 km/h (approximately 5:42 minutes per km) for women.

Proper running involves starting slowly to find your running pace, gradually increasing it until you achieve your desired heart rate. Trainees need to master their own pace and run with people of similar speed instead of trying to keep up with the leading group. If you have good control, you can run a lap of 400m without feeling tired.

Whenever you feel short of breath, reduce your speed to regulate your body, run at a slow pace, and gradually increase it. Avoid running too fast. The training volume should gradually increase steadily.

8. If you are a beginner, refer to the 30-day properly running plan as follows:

Day 1 Walk 4 minutes Run 1 minute Repeat 3 times	Day 2 Walk 4 minutes Run 1 minute Repeat 4 times	Day 3 Walk 2 minutes Run 2 minutes Repeat 2 times	Day 4 Walk 15 minutes	Day 5 Walk 1 minute Sprint 10 seconds Repeat 5 times
Day 6 Walk 2 minutes Run 2 minutes Repeat 3 times	Day 7 Walk 3 minutes Run 2 minutes Repeat 3 times	Day 8 Walk 15 minutes	Day 9 Walk 2 minutes Run 2 minutes Repeat 4 times	Day 10 Walk 2 minutes Sprint 10 seconds Repeat 5 times
Day 11 Walk 5 minutes Run 2 minutes Repeat 4 times	Day 12 Walk 15 minutes	Day 13 Walk 2 minutes Run 3 minutes Repeat 3 times	Day 14 Walk 2 minutes Run 2 minutes Repeat 4 times	Day 15 Walk 2 minutes Sprint 20 seconds Repeat 5 times
Day 16 Walk 15 minutes	Day 17 Walk 3 minutes Run 3 minutes Repeat 4 times	Day 18 Walk 2 minutes Run 3 minutes Repeat 3 times	Day 19 Walk 3 minutes Run 3 minutes Repeat 5 times	Day 20 Walk 15 minutes
Day 21 Walk 1 minute Run 1 minute Repeat 5 times	Day 22 Walk 1 minute Run 2 minutes Repeat 3 times	Day 23 Walk 1 minute Run 3 minutes Repeat 3 times	Day 24 Walk 15 minutes	Day 25 Walk 2 minutes Sprint 25 seconds Repeat 5 times
Day 26 Walk 1 minute Run 4 minutes Repeat 3 times	Day 27 Walk 2 minutes Run 4 minutes Repeat 4 times	Day 28 Walk 15 minutes	Day 29 Walk 2 minutes Run 5 minutes Repeat 3 times	Day 30 Walk 2 minutes Run 5 minutes Repeat 5 times