You put on your trainers and were motivated to run a long distance. Immediately, fatigue sets in and you feel completely exhausted. You’ve experienced this before? Working fatigue may have affected you. What is Working Fatigue? Working Fatigue is an exhaustion state that occurs when someone runs too hard or frequently runs long distances. The body cannot recover from fixed exhaustion. The fatigue will be carried over into the next training session. Why? It takes your body time to eliminate waste products from your tissues and muscles and to restore your muscle fibers. These five tips will help you avoid fatigue and recover quickly after a run. Five Tricks for Overcoming Working Fatigue 1. Fuel up Before Your Run Eat a carbohydrate-rich snack 30-60 minutes before you go for your run. You won’t feel great after training if you don’t give your body enough fuel before the run. Grab a banana or a low-fiber bar. Or eat some toast with jam. Don’t forget to drink water. While a glass or two of water before a run can help you get going, it is best to start hydrating long before your run. It is possible to feel discomfort in your stomach if you drink too much water before exercising. Water takes some time to digest. What to eat before, during, and after running: No matter if you are a beginner, intermediate or marathon runner the correct nutrition will allow you to perform at your best. 2. Listen to Your Body (And Cool-Down Stretches). Do you experience aspect stitches during your run? Are you dizzy? Are you feeling weak in the legs? Listen to your body! If you need a rest during training, then take one. Reduce your pace a little and walk for a while. Beginner runners should be careful not to increase their tempo or depth too quickly. Overtraining signs can develop. Your body needs time to adjust to the increased effort. You can improve your performance and avoid being exhausted after working by increasing your effort slowly and in a controlled manner. Post-run is the best time to stretch and relax.
- Refuel after a run To avoid fatigue, you should eat a small meal with complex carbohydrates and proteins at least one hour after the run. It gives you more energy and also helps your muscles improve. Ideas for your post-workout meals: A smoothie made with coconut water and Greek yogurt with fruit and chia seed Oats and milk with dried fruit A veggie-filled omelet on a piece of whole grain bread. H3: 4. Take the Time to Improve A good night’s rest is as important for your health and recovery as your actual working training. It’s not a surprise, but it’s something that isn’t given enough attention. When you sleep, the body has time to repair microscopic damage caused by learning and build muscle. You can do foam rolling, a gentle stretching session, or a yoga-inspired session in the adidas Training app if you want to relax but also move your body a little. You should know that recovery begins before you run. Plan to include stretching and relaxation classes in your training routine. 5. You may want to monitor your psychological well-being. Do you feel depressed or tired after work? Mental exhaustion is most likely the cause. You can reduce stress by doing sports, but you should always be comfortable with the type of exercise you choose. It shouldn’t make you feel stressed out. If you don’t enjoy sports, try something else. Try yoga, walking, or swimming instead. Always pay attention to your body and give yourself the time to feel good and get better.
