Many runners say that lack of energy is one of the main reasons they don’t run as often as they would like. Chronic fatigue can discomfort your best attempts at a consistent running program. After all, when your body fails drained just get out of the door and push up your limits.
Now runners may be wondering how to maintain their energy or sustain sustained energy levels for longer periods of time. The answer to this question is very simple: change your diet. Once you make sure you’re meeting your daily nutritional needs, nothing will stop you from reaching your running goals.
Hydrate, Hydrate, Hydrate
When your body becomes dehydrated, your energy levels drop and as a result you cannot perform at your best. Several studies conducted on the effects of dehydration on performance include reduced endurance, speed, endurance, and increased fatigue.
So here’s the kicker: you need to hydrate throughout the day and, more importantly, hydrate throughout your run. For best results, add electrolytes to your water and drink them at regular intervals during your run to help maintain better energy levels.
Reduce Stress, Sleep Well
When you are stressed, you automatically feel inactive. To combat stress, engage in relaxation activities like yoga, meditation, listening to music, etc. One of the most common negative effects of stress is lack of sleep.
Because your body doesn’t get enough sleep at night, it doesn’t relax properly, leading to a feeling of drowsiness throughout the day.
To combat stress and get restful sleep, try adding more magnesium to your diet as magnesium is known to combat stress and help you sleep well.
The irony is that exercising daily improves your energy level making you more motivated to run. Running, walking and other forms of cardiovascular exercise help release powerful feel-good hormones like endorphins. This hormone helps in promoting energy even after hours.
If you feel sluggish and hesitant about running during the day, consider going on an energy-boosting walk during the day. Running for 30 minutes can also provide benefits.
If you still feel tired, consider another type of exercise during the day. Just because you don’t have the energy to run doesn’t mean you shouldn’t exercise.
Eat a Nutritious Diet
If you always feel tired, lethargic and weak, then changing your eating habits can be beneficial for you.
Choosing whole, nutritious foods can increase the amount of vitamins and minerals your body needs to function properly. On the other hand, by eating those things which are high in sugar and fat, they can do a lot of harm to your body. So refrain from eating such things.
Additionally, some studies suggest that skipping meals may be associated with fatigue, anxiety, and poor attention.
It is also important that you should eat enough food to energize yourself during the day.
This is because adopting a very strict diet can deprive your body of calories and essential nutrients, such as iron, which can lower your energy level.
Connect with people
Social connection is very important for maintaining good health.
In fact, social isolation can lead to low mood and fatigue, especially as you get older.
Some research even shows that having stronger social connections could be associated with improvements in physical and mental health in your age.
If you feel tired and depressed, socializing with friends, joining a club or class, volunteering, or pursuing a new hobby can make you feel better.