7 changes to feel less fatigue on the run –

When was the last time you woke up full of energy and ready to run? Can’t think of a single day since the pandemic started? If your body feels heavy in the strides and you are sorry running tiredtry these fixes to provide your body with more energy:

1. How to feel less tired on the run: take it easy on yourself

As much as you changed the asphalt for the treadmill, if you’ve been in quarantine all this time, you’ll notice changes in performance – whether it’s because we spend more time sitting now, our diet has changed or even stress is taking over. And there’s no need to despair: more than meeting goals and objectives, we have to respect the body and have the patience to return some little houses in evolution. Experts say that insisting on very intense training for your conditioning increases the chances of frustration and lack of motivation.

2. Check your iron levels

If you are constantly tired, see a doctor to have your levels checked. iron – inadequate nutrient intake can lead to deficiency. Since it is essential for the production of haemoglobin, which carries oxygen around the body, its absence can result in shortness of breathe and fatigue while running. Some of the food sources of iron are lamb, veal, beans, dark green leafy vegetables, dried fruits like raisins and apricots, legumes, lentils, beans and tofu.

3. Don’t let the spreadsheet control you

When training hard, it’s normal to be focused (and sometimes even a little neurotic) with the rigorous training schedules. But being flexible can help you progress. The workout plan is there to provide structure and direction, but you need to listen to your body and accept when it needs it. rest – otherwise injuries may appear. Also, it’s important to avoid training too hard on two days in a row. The ideal is to allow the body to rest between races that demand more from you.

4. Allow yourself a quiet week

Add a week of low-volume training to the plan to allow your body to recover properly. You might even find it difficult if that’s not on the schedule, but doing a long run with sore legs does your body or your evolution a favor. performance. It’s better to rest to run with recovered muscles and more energy.

5. Choose the right carbs

You carbohydrates they should make up about 50-60% of your daily calorie intake because they provide the energy you need for exercise. Prefer the complex ones, such as brown rice, oats, corn, quinoa, dark green leafy vegetables, which are rich in fiber and ensure satiety for longer.

6. Don’t be afraid of fat

We’re talking about the good fat, of course. Foods like nuts and seeds are a rich source of B vitamins and magnesium, both essential for energy production. In addition, they also provide essential fatty acids, which are important for maintaining energy levels.

7. Turn off electronic devices

Staying on your cell phone or tablet while you’re lying in bed, waiting for sleep to come, may seem tempting but it’s not the best strategy. Beat the habit to get a few minutes (who knows an hour?) of rest and be prepared for the next day’s training.