When the miles ramp up or life gets hectic, exhaustion all too readily creeps in. While we're sure you'd love nothing more than to tuck into bed and hibernate until you're back at your best, that's usually not a choice.
Fortunately, there are a few smart steps you can take to fend off runner's fatigue and power through energy challenges in your path.
After a long run, it's often second nature to face-plant the sofa and completely chill-ax. We're not saying don't have that precious rest, but before you go to bed that evening take some time to kickstart your recovery.
A German study in 2018 found that cold water immersion and massage are more effective for post-run recovery than passive rest, so get that ice bath going.
If you don't fancy a cold splash, ease out sore muscles with some targeted stretching and foam rolling - calves, hips and quads are common trouble makers. You could even multi-task the foam rolling and stretch sessions with a TV catch-up. An easy win-win.
Post-work drinks? A last minute night out with friends? Packing in a few extra chores at the weekend? Remember, you can say no. If you've been pushing your boundaries in areas like training then it might be best to take a rain check on other commitments.
Too many small stressors easily stack up, rapidly leading to exhaustion and burnout - the opposite of what you need if you're trying to avoid fatigue, obviously. Consider the pros and cons of what's in the diary and don't be afraid to 'be boring' and rest up. You'll thank yourself when you wake up the next day feeling fresh and raring to go.
If you're not replacing the energy you burn on the run, you'll struggle to maintain the pace across your training programme. We all know the myth of runners needing non-stop carbs is, sadly, just a myth, but many of us still fall into the trap of trying to satiate our run-ger with big servings of them.
While carbs are an important part of a healthy diet, protein is essential for repairing and rebuilding muscles after exercise. Protein shakes are a quick, simple way to take in a serving of protein without too much faff.
The new fat-free, sugar-free Maximuscle Plant Max is ideal - it packs 20g of protein per 30g portion and is made with all-natural ingredients. It has similar protein levels to whey, but is sourced from pea (73%) and brown rice (12%), so it's soy-free. Perfect for plant-based diets or anyone looking for alternatives to whey protein.
Maximuscle Plant Max Vegan Protein Powder 480g
20.00
Sleep is your body's opportunity to rest and repair the microscopic damage done by training. Ensure you can nod off easily - and maintain sleep quality throughout the night - by avoiding alcohol and caffeine near bedtime.
While an evening beer may see you fall asleep quickly, your quality of sleep will be poorer overall as the body's temperature will be higher than optimum for sleep - not ideal.
If you struggle to stop your mind racing when you get into bed, use an app or streaming service to play a guided meditation or a yoga nidra recording to help mind and body settle down. Even your muscles will thank you for it.
To really make the most of your sleep, a protein-rich snack an hour or so before bed can also help overnight recovery from exercise, suggests a study from Maastricht University - try peanut butter on rice cakes or a shake made with protein powder, milk of your choice and banana.
When it comes to exercise, more isn't necessarily better. If you're struggling to hit your target pace or it feels much harder to complete your sets in the gym, give yourself a break. Pushing through fatigue is a sure-fire way to pick up an injury or put yourself at risk of illness - neither of which you're after.
Don't be afraid to cut a session short and try again another day when you're feeling more yourself.
Discover the new Maximuscle Plant Max range at maxinutrition.com
View post:
5 easy ways to fight runner's fatigue - Runner's World (UK)
