Why do our legs get tired faster than breathing stops, and what to do about it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

When we first start running, tingling in the side and shortness of breath appear much earlier than our legs feel tired. However, over time, we learn to breathe correctly, our respiratory and cardiovascular systems develop, and our legs can already get tired before difficulty breathing appears. How to deal with this problem - tells trainer Jenny Hadfield (Jenny Hadfield).

Sometimes it happens that your legs start to lag behind your cardiovascular system. The coach requires you to run at 160, and you are already running at 150 at almost your maximum pace. What to do? This can happen for a number of reasons, and the solution to the problem depends on what exactly is stopping you.

Reason # 1. Too busy training schedule

Perhaps you have a very busy training schedule and run almost every day. Naturally, such a load and short breaks do not allow your body to fully recover, and while running, you may feel either a surge of strength or exhaustion. In this case, it is better to reduce the number of runs, but improve their quality. For example, you can alternate between speed workouts, interval workouts, long distance running, and light recovery running. This gives you extra time and allows your body to fully recover - the results of each run will improve.

Reason # 2. Temporary fatigue

For some people, the quality and effectiveness of training suffers greatly if they have to adjust to a specific pace, rather than running based on the sensations of their body. For example, a pace of 6 minutes / km is comfortable for you. But now you have moved to a new place or gone on vacation to another country, are tired on the road and did not get enough sleep, however, according to the training schedule, you should run at that pace. Of course, your legs will not be able to carry you at that speed for long periods of time. In this case, they will definitely get tired before at least the first signs of shortness of breath appear.

What to do? Letting go of yourself and allowing your body to adjust to a comfortable pace. Chasing yourself according to your schedule, rather than how you feel, will not help you run faster and better prepare for the competition (and usually it is during preparation for the races that you do not deviate from the schedule). Relax and run at your own pace for the moment, then take a good rest and catch up on your next workout.

Reason number 3. Too same type of training

If your running schedule is full of work and no pleasure, your muscles will fatigue and have no time to recover. It is as if you are constantly pounding a wall in one place, and then wondering where the hole is from.

You can alternate not only the types of training, but also the track on which you run. It will be very useful for your feet to change from running on asphalt to soft grass or path and test your strength in running on the sand.

Also, you should remember that the more you have to give all the best, the shorter the workout should be. For example, you usually run 6 km at a pace of 5 min / km (medium calm pace). If you decide to accelerate and accelerate to 4:45 min / km, then first you need to reduce the distance to 4 km. Otherwise, your legs will definitely get tired faster. If you want to accelerate, you have to close the distance and focus on speed and quality of training.

Reason # 4. Lack of recovery periods and poor nutrition

Some people don't know when to stop. It seems to them that if they stop running even for a short period or reduce the number and complexity of training, they will definitely lose their shape. In fact, they are more likely to lose it to trauma from grueling training than to rest. Even after a distance such as a half marathon, many coaches advise waiting three weeks before returning to your standard workouts and mileage. Rest and recovery periods are a must, even if you are just actively running, and even more so after the competition!

Improper nutrition can also be a hindrance. Some runners get too addicted to counting calories and losing weight. With such loads, your body must necessarily receive all the necessary nutrients. Low-carb diets are now very fashionable. They are really good at coping with extra pounds, but they are poorly suited for people who are actively involved in sports that develop endurance: jogging, cycling, triathlon. You simply will not have the strength to train. Monitor your diet and calorie intake.

Another way to keep your legs from getting tired for longer is to do special exercises that develop speed and strength, as well as work on your running technique under the close supervision of a trainer.