Raise your pace from low to high. Professional runners train twice a day, resting only half a day a week, and cover thousands of kilometers a month. Amateur experts train five times a week, or even every day, covering 500 to 600 kilometers a month, making it difficult for them to break the three-hour mark for a marathon. For beginners, training once, twice, or three times a week is fine, provided your body is able to recover. If you notice any discomfort, reduce your running frequency and take adequate rest.
Maintain a steady pace. Avoid sudden bursts of energy, alternating between fast and slow, as this can easily lead to fatigue. Run at a steady pace for the most energy-efficient pace, or start slow and then speed up. Always maintain a certain level of energy, except in the final sprint of a race.
3. Pay attention to changes in your body.
Pay attention to your heart rate: Your maximum heart rate is typically 220 minus your age (measured in beats per minute). If your heart rate is too high, slow down or stop running. If you experience signs of chest tightness, dizziness, or persistent joint pain, stop exercising immediately and decide whether to seek medical attention.
Focus on your feet: Check the path for obstacles such as rocks, grass, potholes, and cracks to prevent trips, slips, falls, and sprains. Safety always comes first.
Strengthen your physical fitness: Running is a systematic process, and you should continuously strengthen your arches, ankles, calves, and other areas. Additionally, optimizing your running technique through arm and leg swinging, short strides, high leg lifts, sideways running, striding, back kicks, and speed walking can help you run more easily and with less effort.
