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7 SYMPTOMS OF TIREDNESS FOR RUNNERS AND ATHLETES

7 SYMPTOMS OF TIREDNESS FOR RUNNERS AND ATHLETES

 

To feel tired and fatigue during or after a run is common issues from many runners or athletes.

 

It’s common to experience short periods of tiredness and fatigue when running and in between runs, especially after a long run.

 

We may struggle to breath when running or we may have heavy legs feeling on a run. 

 

HERE ARE SOME COMMON CAUSES OF TIREDNESS AND FATIGUE:

 

  • Lack of sleep

  • Lack of adequate recovery time in between runs

  • Insufficient fuel intake

  • Poor nutrition

  • Stress and anxiety

  • Hormone imbalance

  • Iron deficiency

 

1.     LACK OF SLEEP

 

A healthy sleep routine will go a long way to help us feel more refreshed not only on a run, but in our daily life schedule.

 

We should plan to get between 6 to 8 hours of sleep per night and practice good sleep hygiene.

 




 

2.     LACK OF ADEQUATE RECOVERY TIME IN BETWEEN RUNS

 

Overtraining is a common problem in the running community. 

Overtraining causes ineffective recovery in between runs on a repeated basis.

 

So if you’re currently going through an unexplained overtraining, or you regularly feel tired and fatigued on your runs, you may be experiencing Overtraining Syndrome (OS).

 

3.     INSUFFICIENT FUEL INTAKE

 

Food and nutrition is an important and necessary role in all forms of exercise, not just running.

 

We can think of our body will be highly affected if we don’t give it the right type of fuel and the right amounts of fuel, it won’t be able to perform at a high-level. We should focus on goof fuelling during and after our training sessions.

 

A good recommendation, is to get the right amounts of carbohydrates, protein, healthy fats and vitamins and minerals in our diet, and electrolytes.

 

4.     POOR NUTRITION

 

Poor nutrition is a common cause of tiredness and fatigue.

 

If we’re used to eating processed foods and consuming sugary drinks, then we may regularly feel fatigued on our runs.

 

This is a sign we need to review our eating habits.

 

We should plan to eat a healthy, balanced diet that supports what our body needs, we should listen to our body for good nutrition.

 

As a runner, we need a diet that is rich in healthy fruits, vegetables and a variety of minerals and vitamins.

 

5.     STRESS AND ANXIETY

 

Exercise like running has been shown to improve our mood and ease symptoms of stress and anxiety.

 

However, poor mental health can have a negative effect on athletic performance. 

People with anxiety tend to be not moving, or do less intense forms of physical exercise. 

 

If we struggle with our mental health, the key is to find ways to manage our stress and anxiety levels in a healthy way. To perform nice comfortable runs and good exercises will help support good mental health, so we can avoid stress and anxiety.

 

6.     HORMONE IMBALANCE

 

When running or exercising, excessive or inadequate levels of several hormones cause bad conditions on exercise performance.

 

The importance of hormones and the endocrine system is essential, when it comes to exercise capability.

 

If we have dysfunctions in our thyroid, adrenal and pituitary glands, this may induce specific disorders of the neuromuscular system which could lead to tiredness and fatigue.

 

7.     IRON DEFICIENCY

 

If you regularly experience periods of tiredness and fatigue, then seek help from a healthcare professional as it could be down to an underlying cause such as an iron deficiency. Long runs, races and intense exercises can cause iron deficiency, low levels of iron cause extreme fatigue.

 

Many tests can be performed to identify underlying causes of tiredness and fatigue, blood tests can be super-efficient.

 

Focus On Good Sleep, Good Post Run And Exercises Recovery, Good Run Fueling, Good Nutrition, Good Vitamins And Supplements, Feel Good, No fatigue, No Stress, And Enjoy Nice Runs!

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