As a runner, you should expect a certain degree of fatigue from time to time, particularly if you are running long distances. However, steps can be taken to minimize the likelihood of experiencing debilitating, severe or chronic fatigue. Consult your doctor for advice if you are concerned about your overall fatigue, because it may indicate an underlying condition.
Temperature and Hydration
Your chances of experiencing fatigue are greatly decreased if you can stay well hydrated and keep your body temperature cool. It's important to hydrate well several days prior to a long training run or a race event. Also sip water or a sports drink before and during your runs to maintain hydration. To keep your core temperature down and prevent fatigue, hold cold water bottles -- or even bottles filled with ice -- before your run and during any breaks.
Pacing
One major cause of fatigue for runners is inappropriate pacing. For example, runners who start a race at a faster pace than is appropriate often find themselves fatigued and slow before the race is over. Familiarizing yourself with your different running paces and abilities during training will help you during a long run or a race. Start your run at a steady pace, gradually increasing your pace over the full distance of your run or race. Or maintain a steady, sustainable pace throughout your run.
Scheduling
As a runner, your body will function optimally when you follow a regular routine for exercising, sleeping and eating throughout your day and week. Reduce the chance of fatigue by adopting a regular bedtime and getting up at the same time every morning. Running at a similar time each day will also help to combat fatigue. Eat small meals at regular times throughout the day, and eat breakfast regularly.
Nutrition
Make sure you are meeting your body's nutritional needs; nutritional deficiencies can lead to fatigue of your muscles and your body in general. Minerals including magnesium and sodium are necessary in small amounts in order to prevent muscle fatigue and cramping. Limit high-fat and processed foods in your diet to avoid fatigue. Runners need carbohydrates as a source of energy, but too many may cause weight gain. Also eat plenty of fruit, vegetables, whole grains, nuts, seeds and lean protein sources .
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