Many runners cite low energy as one of the main reasons why they don’t run as frequently as they’d like. Try out some of these expert suggestions to boost energy and enhance your running performance.
Eat lean protein.
Try to include a lean protein such as chicken, turkey, fish, or low-fat dairy at every meal. High-protein foods will help keep you from getting hungry and getting low on energy between meals.
More: How Runners Can Avoid Feeling Hungry
Choose whole grains.
Pick whole grains whenever possible. They contain more fiber, take longer to digest, and they’ll supply you with more energy than simple carbs. Looks for whole grains when choosing bread, pasta, cereal, and rice products.
Skip the caffeine.
Avoid caffeine, or try to limit yourself to one cup of coffee or other caffeinated beverage a day. Consuming too much caffeine can actually make you feel weak or jittery.
Exercise regularly.
Ironically, regular exercise can improve your energy level so you are more motivated to run. Running and other forms of cardiovascular exercise help release potent feel-good hormones like endorphins, which help boost energy even hours later. Even a 30-minute run can provide energy-boosting benefits.
If you just don’t feel like you have the energy for a run, go for a brisk walk instead. You may be surprised how much it energizes you.
More: How to Stick to Your Running Habit
Get adequate sleep.
A good night’s sleep is your body’s most natural and efficient way of refreshing itself. While everyone’s sleep needs differ, 7-8 hours a night is a good goal, and will help you feel more rested and energized throughout the day. Get tips for how to get proper, restful sleep.
Don’t stay sitting.
If you’re sitting at a desk all day, you’re bound to feel bored and sluggish, especially towards the end of the day. To stay alert, try moving around every hour, even if it’s just a trip to get a glass of water or look out the window.
Runners need to stay hydrated anyway, so keep sipping water during the day. Then you’ll need to make more frequent trips to the bathroom, forcing you to get up.
Some fitness trackers can give reminders that you need to stand up periodically. I love that my Apple watch signals when I’ve been sitting for almost an hour. If I didn’t get reminders, I might work straight through for two or three hours.
Try aromatherapy.
Some smells like peppermint, citrus, or ginger have an energizing effect and help you feel more energized. Try lighting a candle, using a diffuser, or spraying a perfume infused with these scents to help you feel more alert.
Reduce stress.
Anxiety and stress can be huge energy killers. Running can be a great stress reliever, but there are other ways to reduce anxiety. To combat stress, make an effort to fit relaxing activities, such as reading or listening to music, into your day.
Take time to focus on your breathing, practice meditation, or engage in activities that promote relaxation and mental clarity. By reducing stress and improving your mental focus, you’ll find yourself with more energy and motivation to tackle your runs with enthusiasm and vigor.
Try something new.
Getting into a rut can zap your energy levels. Change things up by trying new foods, exercises, and seeking out new experiences to prevent boredom and keep you more alert and awake. Seeking out new running routes is a great way to shake up your routine and boost your motivation.
More Advice on How to Boost Energy
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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