Running is probably the most accessible way to stay healthy and fit after 40 because you don’t need much to start. All you need is an open road or a trail to keep on running, but it will not be a smooth sailing experience each time. Sometimes, your body will beg you to stop running before you reach the target distance. It can also happen in races, where new runners fall out before the finish line.
Your mind is signaling you to stop because your cardiovascular endurance is reaching its limit, and your heart cannot take it anymore.
It can be due to reasons like,
- You were recently ill, and your stamina has gone down
- Sleep deprivation, because you didn’t sleep enough the previous night
- You got injured or aggravated an old injury while running.
Whatever may be the reason, you are simply not able to reach your full potential on that day.
How do you keep on running after reaching the limit?
Runners experience situations where they have to dig in deep and keep on going even after reaching their limits. In this post, we look at possible ways to reach the finish line after the body gives up.
Don’t stop completely just yet…
Your body and mind may ask you to stop before you reach your target distance. You may feel you have hit your limit and can go no further. Sometimes, the body will ask you to stop when you are on the verge of damaging your muscles or have already done it. At this point, you must quickly decide if you want to continue or not. If you feel you are aggravating an injury by continuing, you should stop for that day.
If you do not sense any injury, you must try to keep going. In most cases, it is not physical pain that tries to stop us. It is because we find it difficult to breathe. Running is a pleasure only if you can breathe properly. Your body may fail you that day, but that does not mean you have reached your limits.
The first step is to address the breathing difficulty. Maybe you used excessive energy when pushing hard for a stretch or while running up the slope, which increased your breathing rate. It is a temporary phase where you struggle to breathe unless you have diabetes. I have previously written a post on running with diabetes.
There is no need to abruptly halt because you can stabilize your breathing by reducing the speed. Sometimes, it happens to me and lasts for a few hundred meters. Slowing down helps to streamline the breathing and pick up the rhythm again. If you are unable to run slowly, you could keep walking. It will allow your body to recover slowly and give you the energy to reach your destination.
Check your posture but keep on running
Runners can quickly feel when running becomes difficult. Slow down with help, but you must maintain your running form to run efficiently. You may feel deflated and find it almost impossible to proceed, but you must consciously avoid slumping your shoulders or back. Maintaining a proper form is the best way to recover on a mid-run.
Hold your chin up and look forward when you face such a situation. Lift your legs properly and land them with proper weight distribution. One way to know if you are slumping is to listen to your steps. If your shoes make a thud on each step, you are slumping. Try to keep the upper body straight to make breathing easier.
You should be straight and tall, but don’t hold your muscles too tight. Don’t clench your teeth hard, as it could cause issues with your jaws and teeth. Your neck should be steady and streamlined but don’t hold it too tight, as it will restrict the fluidity of shoulder movements. Don’t use more energy than you should, but don’t go limp either. Sometimes, a big smile helps to loosen up the tensed muscles. Bring it on.
Some of the recommended practices for good form while running are head-up, looking farther and not at the feet, soft kickback, core engagement, elbows driving back instead of sides, relaxing the ankles and shoulders, and leaning slightly forward while running. If you feel like you cannot run anymore or encounter difficulties while running, it is time to check your posture. It can help you understand the actual reason for your problem and streamline the run.
Break up the target but keep on running
If you feel completely done and cannot keep on running, you can slow your pace and set small targets. Instead of becoming stressed about completing the remaining 4 miles, set smaller targets of ½ mile each and go for them. It will help your mind relax and conserve energy. I do that, too, when I feel weak on some sunny days. Usually, I start feeling better after crossing 2 to 3 small targets and then forget about the remaining ones. Now, my mind is set to go for the finish. Anything less would not satisfy me that day.
Similarly, you could set small targets with the number of steps or strides. When your body begs you to stop, tell yourself to do another 1000 steps and see how it goes. You will start feeling better after conquering a few small targets. After that, you can test your endurance and try to level up your performance for the rest of the session. You could also set small targets with running minutes. Tell yourself to keep on running for 3 more minutes and see how it goes from there, and so on…
Focus on something else
Even though running is all about focusing on reaching your goal, there comes a time when your body is begging you to stop. Your mind is too tense and unwilling to let you go farther. You are focusing more on the stress than on your run itself, so it could be the right time to distract your mind.
Don’t get too overwhelmed with the vastness of things around you till the finish line. Instead, try to get more compact and focus on your immediate surroundings. Move your thoughts to the music from your headphone or mobile phone belt. It will let you take your mind off the stress and relax momentarily.
Think about your favorite sports star
If you have a sporting idol, think of what the person would do when faced with tough situations. Think of how that person found solutions to emerge a winner in the tough moments. That can be motivating and help you overcome difficult moments. It takes grit and resilience from you, too.
I am a great fan of Rafael Nadal and have watched him find solutions in challenging moments. I like his ability to contain his temper and stay humble when the going gets tough. He has never angrily slammed his racket to the ground when losing points. When compared to other tennis greats, he has faced more injuries. What I admire the most about him is his determination to make the comebacks and take his game to the highest level. He always tries to find solutions, even when his back is against the wall. I think about him when I face difficulties while running. I don’t know how, but it motivates me to complete the distance.
Use breathing techniques to stabilize
Your breathing should not be too fast or too slow. If you breathe too slow, you will not get enough oxygen and energy to keep on running. When you breathe too hard, you are not in control and will feel tired soon. When going gets difficult, your heart rate will increase, and you will consume more energy.
This is when you need to do diaphragm or belly breathing to lift the load from your chest. Allow the air to go straight to your abdomen. This helps to expand the lungs fully by creating more space below the ribs. After a while, you can try breathing with your chest and see if you are feeling good enough to complete the session. Belly breathing is great when you start the run or if you are pushing for speed. It is also helpful when running up the slopes.
Think about your goal
When you make running a part of your lifestyle, you are also looking for progressions and improvements. You want to run better than yesterday. Thinking along those lines will motivate you keep on running when the going gets tough.
Don’t worry too much about your speed that day, but you must have a base speed as a lower benchmark. It is not your fastest or the lowest pace, but somewhere in between. Your average speed of multiple sessions will help you identify your base speed. It is a little below the average speed, and you must try to not go any slower than that. Your base speed is something that you have practiced countless times and are confident of doing on any given day. You may struggle for a few miles, but you can try to make up for the lost time in the last few miles with your final burst of energy.
Create your running resilience mantra
Mantra are the phrases that you keep repeating to yourself.
- I can do it
- I’m unstoppable
- I am a free bird
- I am a strong runner
These mantras will instigate you to keep going until you reach your destination.
Go running with a buddy
A running buddy will motivate you to keep going when you feel almost done. They can be your distraction, inspiration, and timely help when needed. You can look for running meetups in your locality and make friends, but it is not easy to find running buddies. You must not become dependent on others for your fitness either. So be prepared to run alone when you don’t have company. You cannot blame others for not showing up and give it as the reason for skipping your sessions.
Keep on running – because you can…
Whenever you are almost done, and your mind is screaming to stop, you must calmly think and decide what to do. Your mental strength and perseverance can help you keep going farther and break all the barriers that make you feel like you cannot do it. Think about things that motivate you and use them to keep you going.