It is important to build up your fitness levels at a sensible rate. If you charge into a new fitness regime too quickly you are more likely to suffer an injury early on that will then stop you running altogether. To help prevent fatigue when running you also need to train in the gym.
Make Your Body Stronger
Lifting weights helps to strengthen supporting muscles and tendons which lessen the impact of running on joints, especially the spine.
Core strength is vital, so perform exercises such as squats, lunges, shoulder and bench press, plus rows / pull ups (assisted if required). Condition your body to withstand more punishment and you should be able to avoid injury and work harder.
Improve Your Running Technique
As with most forms of exercise good technique is everything. When weight training, good form brings on better strength gains and reduces injury. The same is true with running. Ideally you should film yourself running to then fix errors in your posture and technique.
Run in an upright position with your shoulders back and your head help up. Slouching forward reduces performance and put pressure on the spine.
Breath in a steady, rhythmic way. Your breath should be deep and relaxed. If you are panting too much then this is a sign that you are over exerting yourself too soon. Obviously if you decide to finish your run with some sprint intervals then you will find it harder to control your breathing.
Relax your shoulders and swing your arms in a gentle but rhythmic way, swinging opposite to each stride. Do not hunch your shoulders up or clench your fists as this just creates tension that slows you down.
Shorten Your Stride
Keep your strides short and gentle. Ideally you should feel as if you are gliding along the surface and not jumping along. Striking the ground with the centre of your foot rather than the heel helps reduce impact. Shorter strides also help you run faster.
Vary Your Runs
Do different runs as often as possible, do not keep doing the same route over and over. Include hills and grass whenever possible. Do interval sprints to help increase fitness and speed weight loss.
Rest and Recover
Allow time to recover. Some days you may feel like you really need a rest – on these days take a rest. Professional athletes may train 7 days a week, but their fitness levels are a lot higher than the average person trying to get fit and lose weight. So take your time, rest well and get plenty of sleep.