A marathoner-in-training recently told me that she’s been completely wiped out after her Saturday long runs. “I take a 3-hour nap in the afternoon, but still need to go to bed by 9:00 p.m” she said. “I’m still exhausted the next day. Is that normal? Why am I so tired after long runs?”
Marathon training, and especially running long, is physically demanding so it’s completely normal to feel tired. Sleep is part of your recovery process, so you may need more rest than you usually do. However, sleeping away your entire weekend is a sign that you need to make some changes.
If you find yourself always feeling tired after long runs, here are some questions you should be asking yourself, as well as some tips for how to avoid the exhaustion.
Are you running long every week?
First, make sure you’re not running really long week after week, which can lead to fatigue and burnout. Most long distance training schedules gradually increase the long run distance and include a mileage cut-back week every 3 to 4 weeks to give the body a chance to recover and get stronger. Review your training schedule and plan to drop your mileage by 50% every fourth week.
Are you eating soon after you finish?
After running long, replenish energy as quickly as possible, since muscles are most receptive to rebuilding glycogen stores within the first 30 minutes post-run. Doing so can minimize muscle stiffness and soreness, and help reduce your fatigue.
A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. A bottle of chocolate milk is one of my favorite run recovery drinks – it has the perfect combination of carbs and protein. If you prefer solid food post-run, try a peanut butter and jelly sandwich or an energy bar.
Also, make sure that you’re eating a healthy, well-balanced diet. Check with your doctor to rule out nutritional deficiencies, such as low iron, which can cause fatigue.
Are you hydrating enough?
If you get dehydrated during your long run or you’re not rehydrating properly after you’ve finished, you’re most likely going to feel fatigued after. Make sure you start out your run hydrated by drinking about 6 to 8 ounces of water before you start.
During your run, drink when you’re thirsty and alternate between water and sports drinks if you’re running more than 90 minutes. You’ll need to figure out a way to get access to fluids, by either using a handheld water bottle or hydration belt, or stopping at water fountains.
When you’re finished with your run, drink plenty of water to make sure you’re rehydrating properly. How do you know when you’re hydrated? If your urine is dark yellow after your run rather than light yellow, you aren’t hydrating enough.
Are you sleeping enough at night?
It’s also important that you get enough sleep during the week and avoid “catching up” on the weekends, which leads to poor sleep quality. Aim for 7 to 8 quality hours of sleep a night — the right amount for most adults. Follow these tips for better sleep if you’re having trouble.
Are you doing your long runs too fast?
Another culprit for feeling tired after long runs is doing your long runs too fast. If you do your long runs at a conversational pace, you’ll get all the benefits of the long run and recover much quicker than if you push the pace too much. And be sure to adjust the pace and slow it down even more if the weather’s not cooperating or you’re having a tough run.
If you’re training for a specific goal time and following a more advanced training schedule, there may be times when you’ll want to include some race pace miles in your long runs. However, you shouldn’t be running your entire long run at or near your targeted race pace. Doing so will eventually lead to burnout, extreme fatigue, and possible injury.
Are you overtraining?
Running too many miles and not taking rest days will leave you feeling exhausted, especially after a long run. One of the golden rules for running is that you shouldn’t increase your weekly by more than 10 percent. When training for a distance race, try to give yourself periodic “rest weeks” by dropping your mileage by 50 percent every four to five weeks.
A long run will result in a build-up of lactic acid and other waste products in your muscles and tissues, which causes weakness and fatigue.
Make sure that you allow for proper recovery after your hard workouts and long runs. After a long run, you will need more than 24 hours to fully restore your energy reserves. You might want to take an easy recovery run of a few miles to shake out the stiffness, but don’t run too hard or too far.
It takes time for your body to eliminate the waste products and repair the muscle fibers after long runs and intense workouts. If those workouts are too close together, your body doesn’t have time for proper recovery.
Following a training schedule is one way to make sure that you don’t increase your mileage too quickly and allow for enough rest time after hard workouts and long runs.
Also, be sure that you’re including some cross-training activities in your training. Doing activities other than running prevents boredom, works different muscles, and can give your running muscles and joints a break.
More on Marathon Training:
- Mental Tips for Marathon Running
- 10 Marathon Mistakes to Avoid
- How to Have a Strong Marathon Finish
- 11 Tips for Running a Faster Marathon
