If you’ve ever gone for a run and ended up feeling more tired than energised afterwards, you’re definitely not alone.
It’s something I hear a lot – especially from people trying to build healthier routines. You’re doing something positive for your body, to try and improve fitness and endurance – so it can feel counterintuitive when the result is fatigue.
Most of the time, it’s not a sign that running ‘isn’t for you’. It’s usually just a sign that your body needs a bit more support – before, during and after your run.
Start with the basics: your everyday habits
Before getting into what to do around a run itself, it’s worth looking at the foundations.
Small, consistent habits tend to make the biggest difference over time. That includes eating balanced meals, staying hydrated, and getting enough good-quality sleep. Sleep in particular is often underestimated – it’s during deeper stages that the body carries out much of its repair work, so disrupted or inconsistent sleep can leave you feeling like you’ve never quite recovered.
Certain nutrients also play a role in supporting how your body feels day to day. Magnesium, for example, is involved in processes linked to both muscle function and sleep quality. Ingredients like turmeric are also commonly included in people’s routines, often in cooking or formats like juices or shots, as part of a broader approach to supporting recovery.
Before a longer run: topping up your energy
Carbohydrates are your body’s main source of energy during a run, so making sure your levels are topped up beforehand can help you feel more prepared.
For longer runs, that often means including a slightly more carbohydrate-rich meal beforehand. This doesn’t need to be complicated – foods like oats, rice, pasta, potatoes or fruit can all help provide the energy your body will draw on during exercise.
During a longer run: maintaining energy levels
As runs get longer, your body can start to run low on readily available energy.
That’s why some runners choose to include simple sources of carbohydrates during exercise – whether that’s something like a sports drink, fruit, or gels – to help maintain energy levels and avoid that sudden drop-off in how you feel.
After your run: supporting recovery
Once your run is finished, recovery really begins.
Refuelling with a combination of carbohydrates and protein can help support both energy replenishment and muscle repair. Even something simple and balanced can make a noticeable difference to how you feel later in the day – and heading into your next run.
Alongside this, returning to those daily habits we aid out at the beginning is key. Rehydrating, eating well, and giving your body time to rest all play an important role in helping you feel more like yourself, and ready to go again next time.
You shouldn’t be feeling constantly drained
When your body has the right support – from everyday habits through to how you fuel around your bigger effort runs – it tends to feel very different. Less exhausting, more manageable, much easier to stick with long term, and best of all: better results on race day.
Jenny Fitzmaurice
Plenish Nutrition & Regulatory Manager