You have gone out to run with motivation and you have given everything. But suddenly exhaustion appears and you feel weak. Has it ever happened to you? It may be due to asthenia or muscle fatigue.
What is asthenia or the feeling of chronic fatigue?
Asthenia is a physical state of exhaustion that occurs when a person does (too) demanding running workouts or runs long distances regularly. When a situation of constant exhaustion is reached, the body cannot fully recover. Thus, fatigue accumulates and the next training session begins with exhaustion. It takes time for the body to remove waste from tissues and muscles in order to repair muscle fibers.
These five tips will help you prevent tiredness and recover faster after running.
5 Tips for fight the ccraving after running
1. fill the tanks before running
Have a carbohydrate-rich snack 30 to 60 minutes before going for a run. Your body won’t feel good after training if you haven’t given it enough nutrients beforehand. So eat a banana, a low-fiber granola bar, or a jam with toast.
Remember also that it is very important maintain good hydration. Although a glass of water before training can help, you should start hydrate well before going for a run. Drinking too much water just before running can upset your stomach; it takes time for the body to digest water.
2. Pay attention to the body’s signals
Do you usually have flatus when you go for a run? You get dizzy? Do your legs feel weak? Listen to your body. If you need to take a break during a workout, do so. Slow down or take a walk.
Tip for beginner runners:
Make sure you don’t increase the pace or intensity of your workouts too quickly to avoid developing overtraining symptoms. The body takes time to get used to the stress levels. By increasing your training load in a controlled and progressive way, you can improve your performance and prevent post-run burnout.
Do not forget to do stretching exercises and calm down after running:
3. refill tanks after running
To combat post-run fatigue, you should have a complex carbohydrate and protein snack at least one hour after running. It will give you more energy and help your muscles to recover.
Ideas on what to eat after training:
- A smoothie made from coconut water, Greek yogurt, fruit, and chia seeds
- Oat flakes with milk and dried fruit
- A vegetable omelette with a slice of whole wheat bread
Four. Take time for recovery
A good night’s sleep is essential for health and recovery and is just as important as the training itself. This factor is nothing new, but it still does not receive the attention it deserves. When you sleep, your body has time to regenerate, repair microscopic damage caused during training, and increase muscle mass.
If you need to rest but feel like moving your body, you can do a yoga-inspired session at adidas Training, stretching or massage with a foam roller.
That is good to know:
Recovery begins before going out for a run. Plan rest days and stretching sessions as part of your training routine.
5. Monitor your mental health
Instead of filling you with energy, do running sessions leave you feeling depressed, very tired, or in a bad mood? Your mind may be exhausted.
Sport is a great way to reduce stressBut you should always feel good after doing the activity of your choice, it shouldn’t make you anxious. If you no longer enjoy this type of sport, try something new, from doing yoga, running, walking, or swimming.
