Why Do You Feel Sleepy And Tired After Running?

Tired of feeling tired after your runs? Then worry no more. I’ve got your back!

Let’s face it, feeling tired after running is like being the last one picked for dodgeball in gym class.

It’s frustrating, annoying, and downright discouraging.

Whether you’re a seasoned marathoner or just starting out, feeling sleepy after running is not something you should brush off. It’s instead a clear sign that your body trying to tell you something, and it’s time to listen to up.

I’ll give you the lowdown on the top 3 reasons why you feel tired after running and what you can do about it.

Ready to kick this sluggishness to the curb? Let’s do this.

Here's Why You Feel Tired After Running

1. Eat Well

One of the most common reasons for feeling tired after running is poor nutrition choices. Think of food as the fuel that powers your body during exercise.

Without the right fuel, your energy levels will quickly dwindle, leaving you feeling exhausted.

So, what should you eat to avoid feeling sleepy after running?

First off, make sure to avoid running on an empty stomach, especially if you’re planning on a long run or intense interval workout. Instead, try having a carb-rich snack about 60 minutes before your run.

Some great pre-run meal ideas include:

• Low-fiber granola bar;
• A piece of fruit, such as an apple or a banana;
• Half of a sports energy bar;
• Bagel or Toast with Peanut Butter;
• Whole Wheat Waffles or Pancakes;
• Fig Cookies;
• Half-cup of dry cereal;
• Graham Cracker Squares With of Honey;
• A slice of toast with jam;
• Oatmeal.

If you’re planning on running for more than 90 minutes, make sure to have gels, sports drinks, or other fuel to keep your energy levels up. Aim to consume about 100 calories after 60 minutes of running and then 100 every 30 to 45 minutes.

I’m using Precision Fuel & Hydration Gels and i finding them very effective and gut-friendly.

Planning on running longer than 90 minutes?

Then have gels, sports drinks, or other fuel to keep your energy levels up. Shoot for about 100 calories after one hour of running and then 100 every 30 to 45 minutes.

After your run, replenish your stores as quickly as possible. Your muscles are most receptive to nutrients during the first 30 minutes after exercise. So, the sooner you eat, the better.

Plus, eating soon after your workout may reduce your risk of muscle soreness and fatigue.

• Salmon with sweet potato;
• peanut or almond butter on whole-wheat bread;
• Oatmeal with fruit;
• Cottage cheese and fruit;
• Oats with milk and dried fruit;
• Veggie omelet with a slice of whole-grain bread;
• Pretzels with nuts and fruit;
• Yogurt with granola;
• A hard-boiled egg with fruit;
• Brown rice with chicken or salmon and veggies;
• Tuna salad sandwich on whole-grain bread;
• Tuna & crackers.

Remember, food is your friend when it comes to running. So, fuel up before and after your runs to avoid feeling sleepy and keep your energy levels high.

2. Avoid Overtraining

It’s natural to feel a little tired after a hard run, but if you’re feeling perpetually sluggish, it might be time to reassess your training schedule. You might be guilty of committing the “too’s” – running too much, too fast, or too hard.

Think of it this way: if you push yourself too hard, you’re just like a car that’s constantly revving its engine, eventually leading to wear and tear.

Overtraining can lead to a build-up of waste products in your muscles and tissues, which may lead to fatigue, weakness, and soreness. It’s important to give your body ample time to rest and recover between workouts.

So how do you avoid overtraining?

Firstly, make sure you’re taking at least one or two days of complete rest each week, and incorporate cross-training into your workout routine.

Cycling, swimming, yoga, and strength training are great options for runners.

Mix up your routine and give your muscles a chance to recover.

If you’re experiencing insomnia, mediocre athletic performance, persistent aches and pains, lack of appetite, elevated heart rate, lack of exercise motivation, sickness, or persistent soreness, it’s time to give your body the recovery it needs.

It’s also important to choose the right training pace for each session. Running too fast when you should be going slow can cause unnecessary fatigue.

Keep track of your training goals and personal preferences, and incorporate a range of training paces and intensities throughout the week.

3. Sleep Well

Another likely reason behind your sleepiness after running may have to do with your sleep routine — as in the length and quality of your slumber.

Sleep deprivation negatively affects your body’s internal metabolic process, and logging in fewer sleep hours than you should wreak havoc with your hormones and increase your appetite.

Keep depriving yourself of sleep, and you’ll be setting yourself up for weight issues and other health problems.

So how much is enough sleep?

Shoot for at least seven to eight high-quality hours of sleep a night. That’s the recommended amount for most adults, but feel free to sleep a little bit more on your hard training days.

Again, listen to your body and follow your own judgment. Your body is your best coach — as long as you’re willing to listen and follow its commands, you’ll be on the right way!

Conclusion

To avoid post-run fatigue, ensure proper nutrition with balanced pre- and post-run meals, avoid overtraining by including rest days and varied workouts, and prioritize getting seven to eight hours of quality sleep each night. These steps will help keep your energy levels high and improve your running performance.

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