Long-distance running comes with its unique set of challenges. The most common one faced by all runners, new and seasoned, includes battling fatigue and maintaining good energy levels throughout the run. Both physical and mental fitness are needed to achieve good running stamina. If you feel tired and need frequent breaks during your run, consider upgrading your health choices.
Believe it or not, wearing the wrong running gear can hamper your performance, too, even if you are in good shape. So, the best running shoes, apparels, and accessories are imperative for your running endurance.
Brooks Running knows the most effective ways to improve stamina and hit your new PB!
An easy 6-step formula to power through your runs
Firstly, you must evaluate what’s causing you to be an ‘exhausted runner.’ Is it due to poor sleep? Or your food habits? Or lack of motivation? You can enjoy tireless running only when you strike a balance between all factors.
Diet
It’s no secret that food is the fuel for everything we do, including running. Your nutritional requirements depend on your training intensity, frequency, and fitness goals. However, as a general rule, having a wholesome diet is non-negotiable. Ensure your food plate comprises healthy sources of:
- Protein (for growth and repair of muscles)
- Carbohydrates (for storing energy in your muscles)
- Healthy fats (for building long-term energy deposits and cushioning joints)
- Micronutrients (for energy production, optimal muscle function, bone health, and repair)
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Hydration
Dehydration is closely linked to low energy levels, muscle fatigue, joint pain, and impaired thermoregulation, all of which can affect your running experience. If you exercise regularly, you should mindfully watch your water intake throughout the day. When going out for runs, remember to grab a water bottle after getting into your best road running shoes.
Sleep
Many runners hit the tracks sleep-deprived, not realizing the severe side effects it can have on the body apart from the most obvious one: fatigue. You risk yourself for injuries, slow recovery, cardiovascular stress, poor thermoregulation, and decreased motivation. If you are not getting the required 7-9 hours of sleep every night, focus on three things: good sleep hygiene, a wind-down routine, and a consistent sleep schedule.
Exercise
Are you running without warm-ups and cool-downs? Then you risk muscle cramps, strains, sprains, and other injuries. Are you neglecting cross-training like weightlifting, bodyweight exercises, cycling, or yoga? You are signing up for a stagnant performance, physical fatigue, and mental burnout. In essence, accomplished runners introduce variety into their regimens instead of solely relying on daily running sessions in their best running shoes.
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Stress management
Being constantly stressed leads to fatigue and sleep disruptions, thus decreasing energy levels. If you run in this state, you will quickly tire yourself and feel demotivated. So, determine the underlying causes of your stress and learn healthy coping strategies. It could be as simple as listening to music or a more substantial step like seeking therapy. However, do not resort to drinking alcohol and smoking because that will take you back to square one in your running journey.
Recovery
Let’s not forget that after clocking a half marathon which averages about 20,000 steps, your body deserves the much-needed rest. And if you are not doing that, you are setting yourself up for overuse injuries, fatigue, and decreased performance. So remember to do post-run care: hydrate, rest, stretch, and eat proteins and carbs.
Final tip: Buy running shoes online
The best road running shoes are lightweight and durable, providing max support, soft cushioning, excellent grip, and smooth transitions. Additionally, they offer arch support and are made with breathable materials for a great shoe feel. Brooks running shoes for men & women ticks all the boxes of good running shoes.
