We all know that running is a great way to get moving and stay in shape. However, it can be difficult for many people to find the energy to keep running long or short distances when they start to feel fatigued. This post provides key tips on how to increase your endurance while running, so you can avoid getting tired. It covers what you should do before a workout, and recovery strategies. You can avoid feeling exhausted at the end of your run by following these steps.
-Chrissy Carroll, a registered dietitian, USAT Level I triathlon coach, and RRCA running coach, wrote and reviewed this post. The following text is for informational purposes only and should not be interpreted as personal training advice or medical advice. Always consult your doctor with any medical concerns.
WHY DO YOU GET TIRED WHEN RUNNING?
It’s not always easy to pinpoint the exact reasons why you get tired when running. That said, there are a few common factors that usually contribute to fatigue in runners:
- Running too fast in a workout.
- Running on a hilly course for the first time.
- Including too many speedwork sessions and/or not enough rest days, so your body can’t recover properly from one workout session to another.
- Not getting enough sleep during the week.
- Eating too little before a workout.
- Not eating proper recovery foods.
- Not eating a proper daily diet.
- Having an underlying medical condition. This could be a condition that you are not aware of yet. Or, it could be a condition you are aware of, for which regular physical activity is prescribed but may be difficult due to exhaustion levels.
- Experiencing mental fatigue (your brain is telling you you’re tired before your body actually is).
TRAINING TIPS TO AVOID RUNNING FATIGUE
You might not be able to stay away from all the reasons that make you tired. That said, you can reduce your risk of feeling tired on a run by following these training tips:
1. MAKE YOUR EASY RUNS EASY.
Many runners do not run their easy runs fast enough and their hard runs too easy. You should run at an easy, conversational pace for about 80% of your runs.
An RPE scale can help you determine if you are running at the correct pace. RPE stands for rate of perceived exertion. Your easy runs should generally make you feel like you are between sitting on a couch and being chased by a bear on a scale of 1 to 10. Recovery runs should be done at a pace of 3-4.
If your easy runs are around a 7-8, it could be a clear reason for feeling tired during the run.
RPE, or rate of perceived exertion, is a good way to gauge how challenging a workout is. If you’re passionate about collecting data related to running, you could also do a lactate threshold field test to use in setting heart rate zones. This allows you to know how hard you should be working on an easy run.
2. RAMP UP MILEAGE GRADUALLY.
A common reason that new runners feel tired? Too much, too soon.
Look at how many miles you’ve run in the past two months to see how you’ve been doing. Have you spent time building a solid base? If not, it’s time to take a step back.
You should not increase your weekly mileage by more than 10%. If you are running fewer than 20 miles each week, you might be able to be more aggressive than 10 percent, but it would be safer to follow a gradual training plan rather than a quick plan to avoid getting too tired (which could lead to an injury).
3. KEEP THE RIGHT BALANCE OF EASY RUNS AND HARD RUNS.
You should not increase your mileage too quickly and make sure you are using a training plan that matches your fitness level.
While an experienced runner training for a marathon may have long days of interval speed work, a new runner training to finish their first 10K does not need this.
If you add speedwork to your training too soon or do it too often, you’ll get tired more easily and you’re more likely to get injured.
This means that the base of any running plan should be easy runs that you can do while having a conversation. Those who are new to running will often start with a run/walk plan. As you increase your ability to run a few miles over several months, you can then add hills and tempo runs. You should start doing interval workouts once you have been consistently running for at least 6 months.
It’s important to remember that not all runners need to do interval training, especially if they are just running for fun and don’t have specific time goals. If you are feeling tired from forcing yourself to do interval runs, try swapping them out for either a comfortably run or a hilly run. This text is suggesting that you try something to see if it will help you feel more energized when you are working out.
Interval runs are especially important for more advanced athletes who have specific time goals. It is important to make sure your easy runs are actually easy so that your challenging runs feel challenging. Don’t try to do speed work in every session.
4. ADD VARIETY TO YOUR WORKOUT ROUTINE.
If you suspect that your exhaustion is due to running too much, slow down the frequency of your runs. If you’re looking to spice up your workout routine, consider adding some cross-training exercises like cycling, swimming, or yoga.
Sometimes, the body might just need a break from one activity. Cross-training lets you stay in shape while taking a break.
5. BE SURE YOUR RUNNING POSTURE IS CORRECT.
When running, many people tend to round their back and clench their arms, which can cause them to use more energy and become tired more quickly. Run with your spine tall and arms swinging comfortably at your sides. It’s important to check in with yourself every so often, especially during a long run, to make sure you’re maintaining good posture.
6. CONSIDER CHANGING THE TIME OF DAY THAT YOU RUN.
There is no one “right” time of the day that you can run, though some people prefer to run either in the morning or at night. There is no set time of day to run, some people prefer running in the morning while others may like running at night. Maybe switch your running surface. If you feel tired while running, try something different like changing your running surface.
If you’re struggling to adjust to running in the morning, it may be because it’s not in line with your body’s natural rhythm. Do a trial run in the early evening to see how you feel.
On the other hand, maybe you always want to run after work, but can never quite muster up the energy after a long day at the office. You could try setting your alarm and waking up earlier to see if that helps you get it done.
7. FOCUS ON YOUR RUNNING FORM
You should be aware of your running posture and cadence from the start of your long run. Stand up tall as you run, and take short, light strides instead of long, heavy ones.
The following visualizations will help you keep proper running form.
You might notice that your legs start to feel a little heavier as you continue running, as fatigue begins to set in. If you feel like you’re really pushing your body, that’s a good sign. As you recover from your long run, you will become stronger and be able to run for a longer period of time without getting tired.
If you’re feeling fatigued while running, try focusing on your upper body and arm movement to give yourself a break. Your legs will follow if you keep your arms moving quickly back and forth. You will be able to keep a high cadence and run efficiently for a longer time if you use this method, instead of your legs getting tired and you starting to over stride.
8. HYDRATION & FUELLING FOR YOUR LONG RUN
One of the most common reasons runners struggle during long runs, and on race day, is poor hydration and lack of proper nutrition.
If you keep running for more than 90 minutes, your body will start to use up its glycogen stores and it will be hard to keep up the same level of physical activity. You will feel as if you are running out of energy and will want to slow down or stop altogether.
To avoid developing low blood sugar, many runners strive to consume carbohydrate-rich foods or beverages every 20 minutes during a lengthy run.
What works for one person’s digestive system may not work for another person’s.
Although it may seem counterintuitive, many endurance runners have stopped using carbohydrate gels and are instead training their bodies to use fat as a fuel source.
proper hydration is key to being able to run for extended periods without tiring. Your running performance will decline rapidly as your body loses water. Make sure to drink during your long runs so you can get into the habit. Drink 0.4-0.8 litres or 8-16 ounces of fluid per hour.
You shouldn’t wait until you feel thirsty to drink water, as by that point you are already dehydrated. You’re already dehydrated. Drinking periodically throughout your run will help you stay hydrated.
9. FOLLOW A TRAINING PLAN
If you want to increase your running distance, it’s important to follow a specific training plan.
If you want to reduce your risk of injury while running, you should do so with less structure.
I’ve had runners tell me numerous times that they ran a bit further or faster than planned because they felt good that day, only to end up regretting it when they got injured.
Don’t be that guy/girl!
10. WARM-UP BEFORE YOU RUN
You might not believe it, but spending time and energy on a good warm-up before you even start running will actually make the first mile or two feel much easier. This is because if you stretch before running, your muscles will be more relaxed and less likely to tear. Stretching before running will not only make you less likely to get injured, but your muscles will be more relaxed.
11. RECOVER PROPERLY BETWEEN LONG RUNS
experts’ last running tip to help you run longer without getting as tired is to get strong in the key muscle groups used for running.
It’s important that you listen to your body and take time to recover between long runs and hard workouts in your training plan.
You’re not going to be able to increase your long run distance if you’re running on tired legs.
But if you just fancy a gentle jog around the park, you should definitely try running on fresh legs If you just feel like going on a light jog around the park, you should definitely do it when you have fresh legs. Of course, there are times when it can be beneficial to train when you’re feeling tired, like if you’re in the middle of marathon training. If your goal is to be able to run for a longer period of time without becoming exhausted, you might want to consider taking a break before your longer runs.
12. RUN WITH A PARTNER TO RUN LONGER
Running is mostly a mental activity, according to someone who is probably right.
The presence of company during a long journey can help make the time pass more quickly. If you find yourself having a deep conversation, you may notice time passing by more quickly.
There are a few things you should consider before choosing a running partner, such as how fast they run, how well they run, and how good they are at conversation. Otherwise, you may have the opposite experience. Nobody needs that!
13. STRENGTH TRAINING FOR RUNNERS
If you want to make running easier and prevent injuries, do core and leg exercises for 20-30 minutes 2-3 times each week.
A FINAL WORD
There are various reasons you may feel tired during a run, as you can see. Although you may feel tired, there are ways to help you keep running. You can avoid feeling tired while running by eating healthy foods, staying hydrated, and getting enough sleep. You should also gradually increase your training.
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