How To Run Without Getting Tired? | TRC Monthly Show EP10 - The Running Channel

Intro: This is a quick summary of How To Run Without Getting Tired? | TRC Monthly Show EP10 from The Running Channel. It’s a great watch — we’re breaking it down so you can try the tips today. Be sure to check out the full video for all the details.

Key Points:

• Treat your body like an engine: make sure you’re well‑fed and hydrated before and during runs (even early‑morning runs).
• Sleep is essential – aim for 7‑9 hours to allow the body to recover and adapt.
• Ask yourself the purpose of each run. If you’re just “running fast” all the time, you’ll feel tired; instead drop the perceived effort to a conversational pace (RPE ~ 3‑4) for most runs.
• Rest and recovery are as valuable as the training itself – a day or two off is normal and helps avoid exercise addiction.
• Align training time with race time (morning runs for morning races, etc.) to optimise performance.

Workout Example:

Monday – 45‑minute easy run (conversational pace, 60‑70 % of max HR)
   • Focus on relaxed breathing, stay hydrated, and have a small carbohydrate snack 30 min before.

Wednesday – 30‑minute easy run + 5 × 1‑minute strides at 80‑85 % effort, 2‑min jog recovery.
   • Use this to practice pacing without over‑exerting.

Friday – Rest or active recovery (walk, gentle yoga).  
   • Focus on sleep, hydration, and a balanced meal.

*All paces are in minutes per mile or kilometers based on your personal preference; adjust the durations to match your current fitness.

Closing Note: Give these tips a try on your next run and tweak the paces in the Pacing app to suit your own rhythm. You’ll feel less tired and more in control of your runs. Keep it up and enjoy the journey! 🚀

References

• How To Run Without Getting Tired? | TRC Monthly Show EP10 - YouTube (YouTube Video)

Workout - Controlled Pace & Power

• 15min @ 6'30''/km
• 15min @ 6'00''/km
• 5 lots of:
  • 1min @ 4'15''/km
  • 2min rest
• 10min @ 6'30''/km

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