Tired After Running: 5 Tips To Recover From Running Fatigue

Tired After Running: 5 Tips To Recover From Running Fatigue

Are you exhausted after running? Well, it’s normal to feel tired after a run, but if you’re drained and unable to function the rest of the day, you’re likely suffering from running fatigue. Running fatigue can be identified by unusual muscular soreness, acute discomfort in your leg joints, a persistent poor mood, feeling agitated throughout the day, a drop in your performance level, and so on.

Overtraining or pushing yourself far beyond your body’s capabilities is the most common cause of running fatigue. It can also be linked to a lack of nutrition in your body before the run, dehydration, inadequate recuperation or rest interval, and a host of other factors.

Running fatigue is a significant demotivator and a red flag for running successfully. But the good news is that there are a few things you can do to improve your running and recover faster afterward. We’ve gone over the top five items that can help you recover from running fatigue faster.

1) Prep- Up Your Body Before The Run

Your body needs appropriate energy and nutrition before the run to help you run to your full potential. Eating the right food before the run will help you run faster, last longer, and recover more quickly afterward.

Some of the best foods to eat before running are carbohydrate and protein-rich foods. Eating them 30 to 60 minutes before the run will help you run better and to your best ability. This is because when you run, your body converts glycogen into glucose and releases it into your bloodstream to provide energy. Glycogen is a kind of carbohydrate present in the muscles and liver. Broadly said, your body converts carbs into sugar, which further enters the bloodstream and supplies energy. Therefore, carbohydrate intake increases glycogen storage, allowing you to generate more energy during your workout.

However, foods heavy in fiber and fat are difficult to digest and might upset your stomach while running. Additionally, avoid running just after a large meal or wait at least a couple of hours before heading out for a run.

Water keeps your body temperature stable and provides nutrients to where they are needed. Generally, running causes dehydration in the body. Dehydration symptoms include dizziness, muscle cramps, dry mouth, nausea, stomach cramps, and a fast pulse. To avoid these problems, you should fully hydrate your body before running. You might also drink sports drinks shortly after your run to replenish the electrolytes lost as sweat.

2) Increase Your Pace And Distance Gradually

It should come as no surprise that running for too long, too fast, or too frequently can drain you and reduce your strength, stamina, and overall performance. Increase your pace and distance progressively to sustain it for a longer time. When it comes to speed, save sprints for shorter runs and focus on slower, more achievable paces for longer runs.

To retain consistent energy and stamina throughout your run, start slowly and build your pace during the mid-run, then slow down as you reach the end. To maintain a progressive growth in your pace and distance, never increase your weekly running distance by more than 10%.

3) Refuel After Your Run

During an exercise, your body expends energy and burns calories. Your body’s glycogen, which is turned into glucose to give energy, has begun to deplete. If the energy you expend is not replaced, you may feel fatigued and drained after a strenuous workout.

When you run, your body loses electrolytes, and you must re-energize and restore the lost electrolytes by drinking enough water. Similarly, refill the carbs, proteins, and nutrients lost during your run by eating nutrient-dense foods at regular intervals. Refueling and rehydrating will help you regain lost energy and stay active throughout the day.

4) Plan Time To Recover After Your Run

After a run, your body is heated and flushed, so it’s a good time to do some stretching and cool-down exercises to bring it back to the normal body temperature. You can stretch, use foam rollers to massage your muscles, do yoga, or walk at a slower pace for a while These tips will help you to Recover From Running.

To minimize running tiredness, you must prioritize rest and recovery periods just as much as you do running. Because your muscles need time to recuperate from the damage caused by running. It is best to have an alternate rest day between your running days to avoid performance loss.

5) Check The Weather, Terrain, And Footwear Before Running 

When it comes to outdoor running, it is tough to run in either excessively hot or really cold conditions. So, before you leave the house, examine the weather to avoid running fatigue. Additionally, the terrain you run affects your running performance. A sloping surface or an inclined region, for example, will be more tiring than running on flat ground. 

Inappropriate footwear can cause joint problems in your knees and ankles, as well as bruising and injuries to your feet, toes, and heels. So, always wear a comfortable pair of running shoes that are neither too big nor too small.

To Conclude

Keep in mind that recovery is just as important as running. Giving your body time to recuperate and repair while still gradually pushing the limits will yield better outcomes than straining yourself to the maximum every time. Every day will be different, so listen to your body and do what you can that day.  Browse Athletic Vision’s fitness equipment range to enhance your running practice with strength training and other cardio exercises.