Because during these times, it is a major issue that affects your athletic performance.
If you don't warm up sufficiently and prepare thoroughly before exercise, then you may get injured during the exercise. Also, if you're not running in the right position, or if you're having problems with weakness, it can affect your health and the results of your workout.
Including post-exercise nutritional supplementation is also very important, and can be very good to promote our body recovery to meet the next exercise.
If your body feels more and more tired after running 3-4 times a week like you are doing now, I personally suggest that you can focus on your post-exercise rest and recovery, including nutritional supplementation, to see if you are doing a better job. Can you guarantee 8 hours of quality sleep every night, and do you replenish the relevant nutrients carbohydrates or protein in time after exercise. After training whether to do some relaxation stretching exercise, to promote our body recovery
This is what you can combine with their own actual situation to refer to the comparison, if there is what is not done in place, you can correct it.
At the same time if you run for a longer time, you can rest for a period of time, such as a week to two weeks, so that the body has a full recovery, and then the next stage of running training.
The human body it also has a fatigue limit, reasonable arrangement of training and rest in order to more efficient exercise
Thank you for reading.
From your question, running three or four times a week, each time running 5 kilometers, about 35 minutes. That's really not a lot of intensity, as an average person.
Combine that with my own running experience.
I started running in 2015 and have been running for 4 years until this year. In the middle of it, I also experienced a similar feeling, sometimes I felt that the more I ran, the more I struggled and felt tired. Then after repeated trials, I finally found a few tips to share with you.
First, the amount of exercise should not be too large.
You run three or four times a week, that is to say, the interval is not more than one day, some even two days in a row in running. This makes the muscles not sufficiently relaxed, and physical strength has not been recovered.
I feel the best way in the past few years is: run one day to rest one day, that is to say, up to four times a week.
Second, keep an eye on your body.
When I run, I always pay attention to my body state, if the state is good, then continue to run, if the body is not good state, such as leg pain, back pain or other uncomfortable places, I immediately stop running, I will rest and recuperate. I will rest and recuperate until the above symptoms disappear, and then I will start my next run. I am determined not to exercise with injuries.
Thirdly, do a good job of warming up before running and relaxing after running.
Before long-distance running, do a full warm-up, from head to toe, almost every joint in the body to move again, this warm-up exercise is about 20 minutes.
After the run is completed, do a full stretching exercise. To allow the muscles to recover. If you feel weak from running, extend the relaxation exercise appropriately.
Fourth, do not run too fast.
As an ordinary sportsman, the main purpose is to exercise, not for competition, so I generally use an even speed running, these 4 years, I 5 kilometers or 10 kilometers running allotment, generally keep in 7 minutes to 8 minutes or so. During my running, even if I am particularly strong, I have to keep reminding myself that I must slow down, not speed up.
Fifth, to summarize.
As a person with a long-distance running habit, in the process of running, we should always pay attention to our own physical state, and we must do it according to our ability. Determined not to fight with people for speed. The first thing you need to do is to make sure that you have the right amount of money to pay for the work you do. The only purpose to pursue is to run in good health and keep running until the day you can't run anymore.
I am a longtime runner, nearly 4 years, before every day must be more than 5 kilometers, a word 10 kilometers, haha. During that time, the beginning of the slow run, 4, 5 kilometers will feel running, breathing is not good, after this section will not feel, to 7 kilometers of the left foot will be painful, left foot injury as a child, and then after this section does not hurt, and has been running through 10 kilometers, 15 kilometers, and even half-marathon!
In the last six months I've been running 3 kilometers a day, then doing 100 squats, dancing for 8 minutes like a square dance, walking 2 small laps of about 500 meters, and then some stretching and such and such and such and so on and so forth.
Initially running because I want to thin point, now running has become a habit, but run to half of the time will want to give up, of course, just think about it, wear good sneakers out of the door, there is no possibility of not running, running to go home to eat breakfast. By the way, the weight loss of nearly twenty pounds, the body looks more than twenty pounds! When it comes to fat and thin everyone who knows me says I'm thin, which is the happiest, of course, running in the past few years the body health is the biggest biggest harvest! Wish all runners healthy, la la la ......
I like to run 3~5 times a week, 1~2 times running 10 kilometers above (including 10 kilometers), 2~4 times running 5 kilometers (not more than 10 kilometers). Everyone's running program is different, you can only learn from each other, and then find a running program that suits you.
Running 3 to 4 times a week, each time running 5 kilometers, time 35 minutes. This is a reasonable running program, but the more you run, the more tired you feel, and then you have to find the reason why?
It may be due to lack of sleep, psychological pressure, physical overdraft and other issues.
Each person should have to arrange the running program according to their own physical quality.
Running is a very hot national sport, which can make the runner's physical fitness better and better, and keep away from diseases. But without making your own running program, it is easy to get hurt by running.
If you are new to running and don't have any sports hobbies, you have to pay attention to the amount and speed of running. If you are new to running and don't have any sports interests, you should pay attention to the amount of running and running speed. Running beginners can start from running 2~5 kilometers, slowly enhance their cardiorespiratory function and leg strength, and then slowly increase the amount of running and improve running speed.
If you are an experienced runner, you should also pay attention to your running volume and speed. You can arrange a reasonable running program for yourself, don't pursue the running volume, only pursue to improve the running performance. Running volume is not equal to good running performance, only healthy and reasonable running method, can make running performance soaring.
Running 3~4 per week, 5 kilometers per run, 35 minutes. Very reasonable running program, why will the more you run the more tired? (Meet the daily exercise amount).
Recently, I have a cold, but also adhere to the running, running is very difficult (running 5 kilometers, running speed of 5 minutes per kilometer, sweating, very difficult). If you are sick, running, it will certainly be very tough, it will be the more you run the more tired.
Then there is the connection with daily stress, quality of sleep, etc.
In the past, I stayed up until the early hours of the morning for a few days in a row before going to bed, and then I had to do night running every day, and as a result, I was overwhelmed, and I wanted to keep running, but my body wanted me to stop, and I had to stop. Then, it rested for several days in a row, and did not dare to stay up late.
Sometimes, psychological pressure can also affect our running. I believe that every runner has appeared absent-minded running, runners runners, do not want to run. When distracted and thinking about other things, it is easy to fall, sprain and other problems, it is better to stop and go home to rest.
I am a running time machine, an amateur runner who has been running for 5 years!
You run 3 or 4 times a week, 5km at a time, taking 35 minutes, this amount is about the same for many people, and the intensity is not high, so why do you feel more and more tired?
First of all, this amount and number of runs is already stressful for you! Our bodies are tired after every run, and that's when we need to let our bodies recover through rest! And if you run 3 or 4 times a week, almost every other day, your body probably hasn't rested enough and hasn't fully recovered, and you continue to run, causing your body to get even more tired, and over time you get more and more tired! So, you can try to run one off two, try to let the body rest more rest!
Secondly, it could be that you are not warming up and stretching when you run! Warming up before running and stretching after running are two very important processes of running! When we are going to run, the body is still a relatively stiff state, and running without warming up is easy to fatigue the muscles and lead to injuries! Therefore, before running to do some warm-up exercises, so that the body's muscles stretch, running will be more comfortable!
Stretching is crucial after a run! Stretching after running can help relieve muscle fatigue, reduce exercise strain, not muscle become stiff, and make the next run smoother!
Furthermore, it could be that you didn't rest well! To exercise well, first rest should be good! For example, if you play today until 1-2 am to go to bed, and then get up at 5 or 6 am the next day to run, your body is not fully rested, and you start to exercise, which will make your body even more tired, and you will feel more and more tired when you run!
Finally, diet should also pay attention to! Diet before and after exercise is also very critical, the diet should be balanced, for the ability to restore the body's food to eat more, because we are in the process of running, the muscle more or less will be some wear and tear, this time you need to intake of food to repair the muscle!
Running will feel tired, mainly for one of the above reasons, to first control the amount, control the speed, and then let the body take a good rest to recover, remember to warm up and stretch, it's almost the same!
According to your information should still be the first runner, to give you pertinent advice is the first to run according to the time, do not consider the speed (you 7 points of the current speed and then slow) and distance, on the pinch time. Run enough half an hour or 40 minutes to stop, gradually to 60 minutes.
The second low heart rate aerobic running, if you do not have a sports watch or heart rate belt, real-time detection of their heart rate, to run without a sharp gasp, you can easily talk to people continuous long sentence as a standard, if the words can not say complete, it means you still run fast, slow down the speed again. If you can monitor your heart rate in real time, roughly the heartbeat per minute publicized as 180-age. For example, if you are 30 years old, the maximum aerobic heart rate can not exceed 150 beats.
Thirdly run at least 4 times a week so that you can achieve the effect of exercise.
In short just run the first year, do not get injured, every time to run with a relaxed and happy mind and physical fitness, only the most comfortable, you can stick to it. If not, every time you are exhausted, put your best foot forward, will soon be injured not to mention, running for you is a painful thing. Who wants to stick to something painful? What do you say?
The last sentence: slow running is always more important than fast running, you know, three feet of ice is not a day's cold, take your time.
The question should be "the same distance and time, before not tired, now tired",
Maybe there are several reasons, please analyze against.
(1) How is the pace of life recently? Especially the sleep situation? How is the rest?
If you don't rest well, your body is already fatigued, and if you run again, you'll only get more tired.
If you run continuously 3-4 times a week, it's definitely not appropriate.
For people who are not very fit, it is better to run 1 off 1, run 1 off 2 can be.
(5 kilometers and 35 minutes, it is not fast. But fast and slow are relative after all.)
If it's just mental hard work, it's still okay to run.
(2) Every time is the same running method, the same distance, the same speed, the same environment ..... Running tired, tired of running.
Every day you eat the same meal, you will get tired of eating. It's the same thing.
You need to change the environment, different routes, different scenery,
You need to change the running method, different time, different speed,
You need to join the other training, different sports, different experience,
Freshness will make you want to run more.
Also, don't force yourself to run when you don't want to. It's no big deal to run less once in a while.
The key is to run for a long time and not go too long between runs. At most, 3-4 days between runs.
I only run 2 times a week now, but I can run a full horse in 3 hours and 18 minutes.
(3) Training for running is more than just running.
It's not just changing gear and going out and running blindly.
In order to run easily, you need to learn a lot of running knowledge
In order to run easily, you need to do physical strength training
In order to run easily, you need to do body maintenance. Recovery is more important than exercise.
Currently often referred to as running, generally refers to the daily aerobic exercise in order to exercise the body, improve the enhancement of human cardiorespiratory fitness, improve physical fitness! It is not for the purpose of chasing achievements!
Daily running, generally in order to lose weight, improve cardiorespiratory fitness, improve physical fitness for the purpose of running, the main attention to the following points:
1, warm up before running! Before running, it is best to use 5-10 minutes to carry out a running warm-up and move the joints (ankle, knee). If you don't have time to warm up, you can run the first kilometer at a very slow pace instead of warming up! However, moving the joints should not be omitted!
2, heart rate while running! One's heart rate while running is the main factor that determines whether you are hard and in pain or not! Try to keep your heart rate under 150 beats per minute! You will feel more comfortable!
3, the correct running posture and breathing method! It is best to find someone to look at and correct the running posture, don't run with the wrong running posture, easy to get hurt! Breathing method, generally use 2/3/4 step breathing method to breathe evenly!
4, stretching after running. After running, walk around for a few minutes in moderation, and then start stretching! The muscles of the upper body can be considered to stretch once, and the muscles of the lower body according to the amount of running for the time of stretching, the number of times increased moderately! I usually stretch 1-2 times for less than 12 kilometers, which takes about 10 minutes. around 21 kilometers, I stretch 3-4 times, which takes about 20 minutes. around 40 kilometers, I stretch 7-8 times, which takes about 40 minutes
In addition, if you feel uncomfortable during a run, it's good to slow down in moderation! Try to run at a slower, more comfortable speed, people will be happy in the process of running! It is conducive to running as a habit to adhere to!
You run 3/4 times a week, not a big problem. Feeling uncomfortable running, the main factor is running too fast! Just slow down the speed! In the beginning, don't care about the speed, care about the comfort of the run!
From what you describe, the more you run, the more tired you get? This means that your fatigue has accumulated! If you don't have a running foundation, please pay attention to the rhythm of the exercise? That is to say, alternating between large and small amounts of exercise, do not always run a constant amount, that is to say, a total of 30 minutes a week to run 5 kilometers!
Another thing is to pay attention to the interval between runs, and I don't know how your interval is organized. If you run three or four times a week, continuously every day. Or arbitrary is very strong, there is time if you run continuously, no time if you do not run, which is also not in line with the rhythm of the exercise of large and small exercise.
It is recommended that you practice every other day, with ups and downs in exercise intensity and volume. In the last 2~3 days of each week, do some jogging and adjustments, arrange a total recovery. After the total recovery, try a warm-up run to see how excited your body is. If the excitement is high, and you have the desire and urge to run well, then it means that the adjustment has been fruitful, and it is the beginning of a virtuous cycle. It is very important to remember this!
Planet Dawn wishes you success!
The fact that you can keep running 5 kilometers means that you are not fat and do not need to lose fat. Physical fitness is also very good. It's just that you don't usually exercise. Now you start running three or four times a week, your body state did not keep up, that is to say, your body is not adapted to this kind of intensity of the movement. Just change the way you run a little bit. For example, this week run three times, next week run twice plus a five-kilometer hike. Or run three times plus a hike. At the beginning of your running, let your body have a process of adaptation, and after a period of time and then gradually improve your running program and appropriate increase in the intensity of the exercise, it is almost the same. Stretching exercises, warm-up exercises these running assistance is essential. After three or two months of running, then increase the intensity of the exercise. Just like running exercise in the variable speed running, jogging process to add a small section of fast speed running, time long speed and endurance have improved.
The above is my personal advice to runners at the beginning.