Five effective strategies to help you avoid fatigue on a long run

There is nothing worse than getting back from a long run and questioning where it all went wrong. To avoid fatigue during a long run, it’s important to prepare both physically and mentally, taking into consideration factors like nutrition, hydration, and gear. Here are five effective strategies to help you avoid fatigue on a long run: 

  

1. Stay Hydrated Throughout

- Pre-Hydration: Start hydrating well before your run to ensure your body is properly hydrated. Drink water or an electrolyte-rich beverage a few hours before running. 

- Hydrate During the Run: Carry a water bottle, use a hydration pack, or plan your route around water stations. For runs longer than an hour, consider electrolyte drinks to replace the sodium, potassium, and other electrolytes lost through sweat. 

- Post-Run Hydration: Rehydrate immediately after the run to help your muscles recover and avoid dehydration-related fatigue. 

  

2. Fuel Properly Before and During the Run

- Pre-Run Nutrition: Eat a balanced meal with a mix of carbohydrates and proteins 2-3 hours before your run. Carbs provide the energy you need for endurance, while protein helps support muscle repair. 

- On-the-Go Fueling: For runs lasting longer than 60-90 minutes, consume energy gels, sports drinks, or small snacks (like bananas or energy bars) to replenish glycogen stores and keep energy levels steady. 

- Post-Run Nutrition: After an intense run, your body needs to restore glycogen levels, repair muscle tissue, and rehydrate. A well-balanced meal or snack within 30-60 minutes should include a combination of carbohydrates and protein. Carbohydrates help replenish the glycogen stores depleted during the run, while protein aids in muscle recovery and repair. Incorporating foods like a smoothie with protein powder, a turkey sandwich, or yogurt with fruit can help accelerate recovery and prepare you for your next workout. 

  

3. Pace Yourself

- Start Slow: Avoid starting too fast, which can lead to premature fatigue. Begin at a pace that feels comfortable and sustainable, gradually increasing speed if you feel strong later in the run. 

- Run at a Conversational Pace: Especially for long-distance runs, keep your pace at a level where you can comfortably carry on a conversation. This prevents early exhaustion and conserves energy for the latter part of the run. 

  

4. Wear Proper Eyewear

- Protect Your Eyes from Sun and Glare: Wearing proper sunglasses designed for running can reduce eye strain and protect against UV rays. Polarized lenses help reduce glare from reflective surfaces like water or pavement, allowing you to focus and avoid unnecessary fatigue. 

- Comfort and Fit: Choose lightweight, secure-fitting eyewear that won’t bounce or slip during your run, ensuring comfort over long distances.  An expert will select frames that suit your face shape and head size, ensuring they fit comfortably and securely.  

- The right tint for your sunglasses can enhance contrast and reduce glare, which is especially helpful for activities like driving or sports. An expert can recommend the appropriate tint based on your lifestyle. 

 

5. Incorporate Mental Strategies and Form Adjustments

- Break the Run Into Sections: Mentally divide your long run into smaller segments (e.g., every 5 miles or from one landmark to another). This makes the distance seem more manageable and reduces mental fatigue. 

- Focus on Good Form: Keep an upright posture, engage your core, and relax your shoulders to minimize muscle fatigue. Proper running form helps distribute energy more efficiently, reducing strain on your muscles over time. 

  

By combining proper hydration, nutrition, pacing, mental strategies, and the right gear (like eyewear), you can significantly reduce fatigue and make your long runs more enjoyable and successful. Having a plan going into your run can assure that you feel and perform your best.