Understanding the Challenge of Running Without Getting Tired

For many athletes, running long distances without feeling exhausted can feel like an impossible challenge. However, I’ve discovered that with the right approach, almost anyone can boost their stamina and find joy in running even if you have asthma. Over the years, I’ve developed five key strategies that have helped me minimize tiredness and maximize enjoyment during my runs. Whether you’re a beginner or an experienced marathoner, these techniques can elevate your running experience.

My path to becoming an ultra runner with asthma is a story of resilience. Born with asthma, I was often advised against running by my doctors. However, I decided to take on the challenge regardless. Initially, I had a dislike for running (I mean how many kids actually like running unless it is on the playground or apart of their favorite sport?), but that changed as I discovered a profound love for the sport. I completed my first marathon back in 2021, which opened the door to incredible achievements, including finishing a 50-mile race, and winning a 100K ultra. So let's kick things off with tip #1.

Tip 1: Progressive Overload

One of the cornerstones of my training philosophy is progressive overload. This principle involves gradually increasing the intensity, duration, and frequency of your runs. I’ve found that by doing so, my body adapts to higher levels of physical exertion, improving my endurance and reducing fatigue. I recommend starting with manageable distances and progressively increasing your mileage over time. Incorporating drop-down weeks—where you reduce your running intensity—allows for crucial recovery and adaptation, ensuring long-term success in your running journey.

Tip 2: Fueling Your Body Effectively

Proper nutrition has been vital for maintaining energy and preventing fatigue during my runs. I’ve learned that consuming enough calories, especially carbohydrates, is essential for supporting my energy needs. There have been times when I didn’t fuel properly, and the impact on my performance was significant. Finding the right mix of energy gels, chews, and hydration drinks has made a noticeable difference, enabling me to maintain a steady pace and avoid hitting the dreaded “wall.” Here are the exact products I use to fuel myself during ultramarathon (and yes, these are affiliate links you can use to support me and this blog):

• Skratch Lab Energy Chews (10 pack) - https://amzn.to/4e1LErO 
• Liquid IV (48 servings) - https://amzn.to/3C7nMpn 
• Skratch Labs Super High Carb Hydration Powder (8+ servings) - https://amzn.to/3YMz2AN

Tip 3: Hydration and Electrolyte Balance

Hydration is more than just drinking water; it’s about ensuring your body has the right balance of electrolytes to support muscle function and prevent cramping. I’ve experienced cramps despite drinking plenty of water, highlighting the need for a comprehensive electrolyte replenishment strategy—especially during long runs or in hot conditions. By incorporating electrolyte-rich drinks or supplements into my routine, I’ve been able to enhance my hydration strategy significantly. Here are the exact products I use for hydrating myself during ultramarathon (and yes, these are affiliate links you can use to support me and this blog):

• Liquid IV (48 servings) - https://amzn.to/3C7nMpn
• Himalayan Pink Salt (2.2lbs) - https://amzn.to/3AbDyiB

Tip 4: Mastering Your Breathing Techniques

I’ve come to realize that breathing techniques are often overlooked, yet they play a crucial role in conserving energy and enhancing performance. One of my favorite techniques focuses on the cadence of exhalation during runs. This method not only helps me manage my asthma but also optimizes my oxygen intake, boosting my overall energy levels. I encourage everyone to practice rhythmic breathing, which can be synchronized with your footfalls or even music, to maintain focus and efficiency throughout your runs.

Tip 5: The Strategic Use of Music, Podcasts, Audiobooks, and Silence

I’ve found that music can be a powerful ally in combating fatigue during long runs. However, I believe it’s important to be strategic about when to use music, audiobooks, podcasts, or silence. While music can enhance mood and reduce perceived effort, I’ve learned to set predetermined times for listening. This approach helps me manage my energy levels, prevent mental fatigue, and conserve battery life on my devices. Audiobooks and podcasts can also provide inspiration and distraction during longer runs. And these are links to my favorite books that I listen to while I run (and yes, these are affiliate links you can use to support me and this blog):

• Can’t Hurt Me (book by David Goggins) - https://amzn.to/4fhW2g2 
• Never Finished (book by David Goggins) - https://amzn.to/40hqRxe 
• Born to Run (book by Christopher McDougal) - https://amzn.to/48mJaDk

By adopting these five essential tips—progressive overload, effective fueling, balanced hydration, mindful breathing, and strategic use of music, audiobooks, podcasts, and silence—I’ve significantly reduced fatigue and improved my ability to tackle longer distances with greater comfort and enjoyment.

Embracing these strategies has not only enhanced my running experience but also unlocked my full athletic potential, empowering me to overcome any limitations I face. Are you ready to incorporate these tips into your running routine? Remember that consistency and gradual improvement are key to achieving remarkable results in your running journey.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.