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You laced up your running shoes, were full of motivation, and finished a fantastic run. But suddenly, fatigue sets in, and you feel totally exhausted. Have you ever experienced this? You might have been hit by running fatigue.
What is Running Fatigue?
Running fatigue is a physical state of exhaustion that occurs when someone runs (too) hard or runs long distances regularly. When constant exhaustion occurs, the body can’t recover fully. Thus, the fatigue is carried over to the next training session. Why? Because it takes time for your body to eliminate waste products from your tissues and muscles and to repair the muscle fibers.
These five tips are guaranteed to help you prevent tiredness and recover quickly after a run.
5 Tips to Overcome Running Fatigue
1. Fuel up Before Your Run
Have a snack rich in carbohydrates 30 to 60 minutes before you head out for a run. After all, your body can’t feel good after training if you haven’t given it enough fuel before the run. So, grab a banana, eat a low-fiber granola bar, or a slice of toast with jam.
Also, don’t forget to hydrate. Although a glass of water before working out can help get you going, start hydrating long before your run. Drinking too much water right before working out can cause discomfort in your stomach; it takes time to digest water.
2. Listen to Your Body (And Do Some Cool-Down Stretches)
Do you get side stitches during your run? Are you dizzy? Do your legs feel weak? Listen to what your body is telling you! If you need a break during training, take it. Reduce your pace a bit or even walk for a while.
Tip for beginning runners:
Make sure you don’t increase your pace and intensity too fast. Overtraining symptoms can develop. Your body needs time to get used to the increased effort. By ramping up your running in a slow and controlled manner, you can improve your performance and avoid being tired after running.
The ideal time to cool down and do some stretching is post-run:
3. Refuel After a Run
To overcome fatigue after running, you should have a small meal of complex carbohydrates and protein at least an hour after your run. This gives you more energy and also helps your muscles recover.
Ideas for your post-workout meal:
- A smoothie with coconut water, Greek yogurt, fruit, and chia seeds
- Oats with milk and dried fruit
- A veggie omelet with a slice of whole grain bread
H3: 4. Take Time to Recover
A good night’s sleep is essential for your health and recovery, and it’s just as important as your actual running training. This shouldn’t come as a surprise but certainly doesn’t get enough attention. When you sleep, your body has time to regenerate, repair microscopic damage done by working out, and build muscle.
If you need to rest, but also feel like moving your body a bit, you can do a short yoga-inspired session in the adidas Training app, mild stretching, or foam rolling.
Good to know:
Recovery starts before you go for a run. Plan rest days and stretching sessions as regular elements of your training routine.
5. Monitor Your Mental Health
Instead of feeling energized after running, you feel somewhat depressed, tired, or grouchy? You might be mentally exhausted.
Sports is a great way to reduce stress, but you should always feel good about the activity you choose – it should not stress you out! If you don’t enjoy the sports type (anymore), take a break from it and try something different: switch running to yoga, walking, or swimming.
Always listen to your body and give yourself the time you need to recover and feel great!
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