Why do our feet get tired faster than straying breath, and what to do
Sport And Fitness / / December 19, 2019
When we start to run, tingling in his side, and shortness of breath occur much earlier than our legs feel tired. However, over time we learn how to breathe properly, our respiratory and cardiovascular systems evolve, and has legs can get tired before breathing difficulties appear. How to cope with the problem - says the coach Jenny Hadfield (Jenny Hadfield).
Sometimes it happens that the legs start to keep up your cardiovascular system. Coach requires to run on the pulse 160, and you have to run nearly 150 in its maximum rate. What to do? This can happen for several reasons, and the solution of the problem depends on what's stopping you.
Reason № 1. Too busy training schedule
Perhaps you have a very busy schedule of workouts and you run almost every day. Naturally, such a load and short breaks do not allow your body to fully recover, and during the run you can feel the surge of energy, the exhaustion. In this case it is better to reduce the number of runs scored, but to improve their quality. For example, it is possible to alternate training on the development of speed, interval training, running long distances and easy recovery run. This gives extra time and allows your body to fully recover - following the results of each run will improve.
Reason № 2. temporary fatigue
In some people, the quality and effectiveness of training suffer if they have to adapt to the particular pace and not run depending on your body sensations. For example, the rate of 6 min. / Km is comfortable for you. But now you've moved to a new location, or went on vacation to another country, tired of the road and do not get enough sleep, however, according to the schedule of training, you should run it at such a pace. Of course, your feet will not carry you as fast for a long time. In this case, they just get tired earlier than would appear at first signs of dyspnea.
What to do? Let go and let your body adjust to a comfortable pace. If you drive yourself on schedule and not with your well-being, it will not help you escape faster and better prepare for the competition (and usually do not depart from the schedule is in preparation for the races). Relax in a comfortable and run your own pace at the moment, and then a good rest and catch up on your next workout.
Reason № 3. The same type of training too
If your schedule the running continuous work and no fun, the muscles will get tired and do not have time restore. It's as if you're constantly digging the wall in one place, and then wondered how there the hole.
Alternate can not only types of training, but also the track on which you run. Your feet will be very useful to change the running on the asphalt on the soft grass or a path, and test their strength in the race on the sand.
Also, you should remember that the more necessary to spread, the shorter should be training. For example, normally you run 6 km at a pace of 5 min. / Km (average relaxing rate). If you have decided to accelerate and speeding up to 4:45 minutes. / Km, so you first need to reduce the distance of 4 km. Otherwise, your legs get tired faster precisely. If you want to speed up, you have to shorten the distance and focus on the speed and quality of training.
Reason № 4. The lack of recovery periods and unhealthy diet
Some people do not understand when to stop. They think that if they stop running at least for a short period or reduce the number and complexity of the training, you will surely lose their shape. In fact, they are likely to lose it because of injuryObtained during the grueling workouts, but not because of the holiday. Even after such a distance as the half-marathon, many coaches are advised to wait for three weeks before returning to their standard training and mileage. Periods of rest and recovery are required, even if you just run actively, and after the competition and even more so!
It is also an obstacle can become an unhealthy diet. Some runners are too addicted to counting calories and losing weight. Under such stress your body must receive all the necessary nutrients. It is fashionable to sit on a low-carbohydrate diets. They really do well with overweight, but are not well suited for people who are actively engaged in sports, developing endurance: running, cycling, triathlon. You just do not have the energy to exercise. Watch your diet and caloric intake.
Another way to make sure that the legs are not tired longer - do special exercises that develop speed and strength, as well as to work on running technique under the close supervision of a trainer.