Legs Feel Heavy After Running: What Should You Do?
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You know that feeling of being so tired after your run that you feel like you’re dragging your legs the whole way? That feeling where every step feels like it weighs so much and you just want to lie down and take a nap? That feeling is completely normal, and it’s called post-run fatigue. Here’s what you can do to get rid of it and start feeling refreshed again. Running can be an incredibly rewarding experience, but it can also be incredibly draining. It’s important to be aware of this, so that you don’t overload yourself with too much running. If you run often, you might know that post-run fatigue is a common side effect of your running. But, if you’re like most people, you might not be aware of how to handle this side effect. Here’s what you can do to feel refreshed after your run:
Allow yourself enough time to relax and unwind after your run. If you have a busy schedule, it’s okay to cut your run a little short, so that you have enough time to chill out afterwards.
Keep your running routine varied. If you run the same routes every day, you may find that your runs become draining rather than energizing.
Avoid running when you’re feeling stressed. Stress and running don’t mix well, so if you’re feeling stressed, you’re better off trying another form of exercise like cycling or swimming.
Keep your mind active by listening to music, reading, or engaging in another activity that stimulates your mind.
Take a nap
If you’ve ever been so excited to get out of bed after a long night of sleeping that you’ve run right back to bed, then you know how good a nap can make you feel. And while you might feel like you’re dragging your legs when you wake up, you’ll be in a much better mood and much more refreshed than if you’d woken up feeling tired and groggy. If you’ve been experiencing post-run fatigue, you might be tempted to just put it off until tomorrow and deal with it then.
But, that’s not the best course of action because it’ll just make it even harder to get over. The best thing you can do is just go to bed as soon as you feel a little bit tired, and take a nap. You’ll wake up feeling ready to tackle the rest of the day, and you’ll have the energy to keep going without feeling so tired that you just want to sit down and rest.
Stay hydrated
Running can cause your body to become dehydrated, and not drinking enough water can make you feel tired. The ideal amount of water to drink during a run is two cups before you start running, and one cup every 15 minutes while you’re running. Make sure you’re also drinking lots of water before and after your runs to stay hydrated.
Even if you’re not experiencing fatigue, you might want to get in the habit of drinking more water before and after your runs. This will help you stay hydrated and prevent any muscle cramps or other muscle pains that can come from not drinking enough water. You should also try to stay away from sugary drinks, which can increase your chances of becoming dehydrated.
Eat protein-packed food
There’s a reason everyone tells you to eat before you run: your body needs to be fuelled with the right foods before it can run at its full potential. Protein is a particular nutrient that fuels muscles and helps your body recover from running, so try to eat a protein-packed meal before you head out the door.
Your body will be able to use the protein in this meal much more efficiently if you eat it before you run, so it’ll help you avoid post-run fatigue. The best pre-run protein-packed food is a peanut or almond butter sandwich with a protein shake on the side. You can also try packing a protein-packed smoothie for your training runs, or try these 20 protein-packed smoothie recipes.
Get a shake-up before you head out the door
You might be feeling like the world’s on your shoulders during your post-run fatigue, so you feel like you can’t even move your legs. In this case, it’s important to try and get yourself moving before you try and tackle any stairs or other strenuous tasks.
You can do this by using your warm-up, which will help get your muscles moving and help get your blood flowing. A great way to use your warm-up when you’re suffering from post-run fatigue is by doing some light walking or jogging if that feels right for you. This will help get your muscles moving again, which will help get your blood flowing.
Stretch before you run
Stretching before you run is a great way to get your muscles moving and get your blood flowing, which will help you get ready for your run. You can do this by doing some light walking or jogging before you head out the door, or you can do these 5 easy stretching exercises to get ready for your run. Stretching helps you get your muscles moving and ready for a run before you head out the door. It also helps you get your blood flowing, which will help you feel less tired and more ready to tackle your run.
You can do these stretches anywhere, whether you’re at home or at the gym, and they only take a few minutes. They’re great for reducing muscle tension, increasing flexibility, and preparing your body for your run. The sooner you start stretching, the better prepared your body will be when it’s time to start your run.
Take a deep breath before you start running
Taking a deep breath before you start running can help you calm your nerves and get yourself ready for your run. This breath can also help you get yourself ready for the physical tasks required for your run, like getting your heart rate up and getting yourself moving. Getting yourself calm and ready for your run can help you get over post-run fatigue and feel ready to tackle your next run. Breathing deeply and purposefully before you start running is a great way to calm your nerves and get yourself ready for your run.
If you struggle with nerves before your run, breathing deeply is a great way to help yourself relax and settle your mind. You can do this with any type of deep breathing — from inhaling for 4 seconds and exhaling for 4 seconds or inhaling for 5 seconds and exhaling for 3 seconds — but you’ll want to make sure that you’re holding a pause at the top of your breath for a few seconds to really allow the oxygen to settle into your body and help you relax.
You can even try visualizing something calming as you’re breathing to help your mind settle at the same time. Another great option is to do a quick visualization exercise to help put you in the right mindset before you start your run. One great option is to picture yourself at the start of your run and then imagine that you’re holding a stopwatch in your hands. Remember that even though it’s a stopwatch, it’s not about how fast you’re going but rather how good you feel when you’re running.
Do an easy run just before bed
One last thing you can do to help you feel refreshed after your run is to try and do an easy run just before you go to bed. This will help you relax and get your mind off of the fact that you’ve just exercised and feel like you’re worn out. An easy run is an easy way to relax and feel refreshed after your run. For something as simple as a walk around the block or some light gardening (with gloves if it’s cold outside), you’ll be able to relax and get your mind off of being tired and ready to tackle the rest of the day.
Another way to relax your mind and body is to take a hot shower or bath after your workout. This will ease your muscles and help you relax. Another quick way to relax is to take deep breaths. Inhale for a count of four seconds, hold for a count of two seconds, and then exhale for a count of four seconds. This will help you relax your mind and ease any tension you may be feeling from your workout.
Taking these deep breaths can also help you fall asleep easier. If you struggle with insomnia, these deep breaths can help you relax and fall asleep easier. Deep breaths can also help you calm your mind and stop racing thoughts.
Conclusion
Running can be a great way to get your heart rate up and burn some calories. But, if you don’t prepare for it, it can also be incredibly taxing on your body. Post-run fatigue is just one of the many side effects of running. The good news is that it’s a common side effect and there are ways to get over it. The first step is to drink lots of water and stay well-hydrated, as well as eat protein-packed food before you head out for your runs.
Make sure that you’re also stretching, as well as wearing the right shoes. Staying fit and active is important, but it’s even more so when you’re trying to get pregnant. If you’re struggling with post-run fatigue or other side effects of running, talk to your doctor about other activities you might be able to do instead.
