Why do you get tired of running and how to adjust

Hard training, running results have not improved; work busy with no time to run; in order to accumulate running volume, physically and mentally exhausted; these may become tired of running signal.

Leaning out is also the “running blues” sentiment that Haruki Murakami says to every runner, even a professional athlete. It is human nature to encounter a tired run.

Why do you get tired of running?

A running coach often says: “People who run regularly should avoid three things, run too much, run too fast, and run too fast.” When the body and mind can't adapt to the current state of running, they will desperately force themselves only Making emotions worse, and thus appear tired of running. From the point of view of running, there are mainly the following aspects that appear tired of running.

Intensity of training is too high.

Often through high-intensity training, we can achieve good results in a certain period of time. Therefore, sometimes the competition is approaching the pursuit of the accumulation of the running volume, the speed increase, which also makes the body has been in a highly tense state, accompanied by There is a strong sense of fatigue. The same frequent competition can not be restored in time, giving the body a significant sense of fatigue. The high-intensity and high-frequency competition also puts a lot of pressure on the nervousness and excitement, and it becomes fatigued as the fatigue index increases.

Insufficient recovery

Recovery depends on rest and nutritional supplies. Physical exhaustion can be restored through sleep rest, but if there is not enough sleep, body fatigue will continue to the next training, and the lack of recovery also makes the brain also not awake, inattention and a vicious circle. Inadequate supplies and unreasonable eating habits failed to supplement the body's protein and minerals, which in turn created resistance to training.

Single training and goals

Without cross-training, the training plan is too monotonous to repeat, lacking diversity and complexity, which naturally makes it easy for runners to lose interest and be psychologically bored. The lack of flexibility in planning arrangements is too intensive, and it is easy to cause boredom for the training goals that focus only on results. Behind this singleness, more is seen only in the training and the goal itself, ignoring the process.

External emotions

It does not hate running itself, but the addition of external emotions, some unpleasant and depressed feelings are transferred to the running itself. For example, when you are busy with work, you don't have time to run, and you have a feeling of being moved to running, and you are tired of running. Or other people's attitude toward running is completely contrary to your own, with psychological hints that have doubts about running tired.

A summary of the causes of tired running

In general, the cause of tired emotions is mainly attributed to both physical and mental aspects. From a physical point of view, factors such as fatigue, injuries, etc., result in the body not being able to achieve the state required for running, and thus appear emotionally bored.

With regard to the spiritual perspective, sloppy running is a kind of emotion that can not be persisted in psychologically. It is more of a kind of resistance to repetition and monotony. Scepticism about training reasons, dissatisfaction with the training process, or fear of training goals. It is also subject to interference from other emotions, and there appears to be subconscious contradictions in running itself. In addition, psychological traumatic diseases such as depression can also cause tiredness.

How to adjust tiredness?

With the diminishing effect of the marginal cost, only the increase in the number of finish matches, we feel less satisfied with the satisfaction of the first time. However, we can start by increasing the marginal utility so that the level of satisfaction can be maintained at a high level, so as to get rid of the tiredness.

Set a diverse goal

The goal is too single or too easy to achieve. After getting it and getting used to it, it becomes annoying. Therefore, you may wish to pay more attention to something other than the results of the competition. For example, meet some new friends, be a private rabbit, do a volunteer or photographer. The more difficult it is to get, the more you yearn for it. The process is bumpy and complex, and the satisfaction of fulfilling it will emerge.

Arrange some interesting cross-training

Can join different intensity training methods, flexible switching. For example, LSD and intermittent alternate transformation, from time to time to join some mountain run, step run and so on. In addition, you can also try aerobic endurance training such as swimming and cycling. You can also do some core strength training in the gym, interspersed with the training methods to become interesting and diverse.

Change the way you run

Change ideas, seek changes in the way of running, in other words, "hello" to continue training. Try the switching of running places, explore some novel routes such as mountains, forests and obstacles; usually one can run with friends; prepare some fresh music; take pictures while running or draw creative running patterns. and many more. In short, set aside all parameters such as running volume, pace, and heart rate, try new changes and enjoy the running process.

Timely rest

Physical and mental fatigue, a short period of retreat is necessary. No longer addicted to more intense training, do something to relax yourself, such as yoga, reading. After a period of intense training and competition, rest can allow muscles to be repaired, damaged cells can be regenerated, and the weaker immune system has time to return to normal. Moreover, experiments have shown that even after a high-level runner has stopped training for a week, the maximal oxygen uptake is only a slight decrease (1-3%), and after returning to training, he will soon return to the previous level.

Treating running as part of life

Running is not the only thing that balances well with other elements of life. Sometimes running and other elements of life need to be separated. If you can't avoid bringing the emotions that you encounter in your life into running, try to turn this emotion into a motivation. Sometimes I want to run without running, just because of "lazy", to develop a fixed rhythm, so that running into life, to maintain a sense of balance.

Nietzsche said that it was because you stopped growing. The original intention of our running is to hold the idea of ​​seeking change. So tired of running may be an opportunity to think about growth. Because you got it and got used to it, you got bored. However, what you are really tired of is actually yourself. The things that are obtained do not change in your mind. That is, your inner mind has no change in the view of such things, and you become bored. The more stagnant it is, the more likely it is to become bored.

A growing person is always undergoing changes and he will not feel tired of even the same items. This may be just like the Haruki Murakami said. I don't want to run today, so I only run. This is the runner's way of thinking.