Top 5 Reasons You Feel Sleepy and Tired After Running

Running is an excellent way to stay healthy and active, but sometimes it can leave you feeling tired and sleepy. If you’ve ever experienced this, you know how frustrating it can be to feel like you’ve done something good for your body, but then feel like you need a nap instead of feeling energized. Don’t worry! There are several reasons why this may happen, and once you identify the cause, you can take steps to address it. In this article, we’ll explore the top 5 reasons why you might feel sleepy and tired after running.

5 Reasons That Make You Feel Tired After Running

1. Dehydration

When you run, your body loses water through sweat, and if you don’t replenish those fluids, you can become dehydrated. Dehydration can leave you feeling tired, dizzy, and even give you a headache. To avoid dehydration, make sure you drink plenty of water before, during, and after your run. If you’re running for more than an hour, consider drinking a sports drink that contains electrolytes to replace the sodium, potassium, and other minerals lost in your sweat.

2. Low blood sugar

Your body needs fuel to run, and if you don’t have enough glucose in your bloodstream, you’ll feel tired and weak. Low blood sugar, or hypoglycemia, can happen if you haven’t eaten in a while, or if you’re not consuming enough carbohydrates to provide your body with the energy it needs. To avoid low blood sugar, make sure you eat a balanced meal or snack that contains carbs before your run, and consider bringing a small snack, like a banana or energy bar, with you to eat during longer runs.

3. Overtraining

It’s easy to get caught up in the excitement of running, but pushing yourself too hard can actually make you feel more tired and sleepy. Overtraining can lead to fatigue, muscle soreness, and even injury. To avoid overtraining, make sure you’re giving your body enough rest between runs, and don’t increase your mileage too quickly. Listen to your body and adjust your training plan as needed.

4. Sleep

It may seem obvious, but lack of sleep can leave you feeling tired, even after a short run. If you’re not getting enough sleep, your body won’t have the energy it needs to power through your run, and you may feel sluggish and sleepy. Make sure you’re getting at least 7-8 hours of sleep each night, and try to stick to a consistent sleep schedule.

5. Iron deficiency

Iron is an essential mineral that helps transport oxygen to your muscles, and if you’re not getting enough iron in your diet, you may feel tired and weak, even after a short run. Iron deficiency is especially common in women, so make sure you’re eating iron-rich foods like red meat, leafy greens, and fortified cereals. If you’re concerned about your iron levels, talk to your doctor about getting a blood test.

What Should You Do If You Are Tired After Every Run?

Feeling tired after every run can be frustrating and discouraging, especially if you’re trying to improve your fitness or prepare for a race. Here are some steps you can take to address this issue:

Check your pacing
If you’re consistently feeling tired after your runs, it could be that you’re running too fast or too hard. According to a study published in the Journal of Strength and Conditioning Research, runners who ran at a slower pace were able to maintain their pace for longer and had lower ratings of perceived exertion than those who ran faster. Try slowing down your pace and focusing on maintaining a steady effort level throughout your run.

Assess your nutrition
What you eat before and after your run can have a big impact on how you feel. If you’re feeling tired after your runs, it could be that you’re not fueling your body properly. According to a study published in the Journal of the International Society of Sports Nutrition, consuming carbohydrates and protein after exercise can help with recovery and reduce fatigue. Make sure you’re eating a balanced meal or snack that contains carbs and protein within 30 minutes to an hour after your run.

Evaluate your sleep habits
Lack of sleep can leave you feeling tired and sluggish, even if you’re regularly exercising. According to a study published in the Journal of Clinical Sleep Medicine, athletes who slept less than 7 hours per night reported feeling more fatigued than those who slept more. Make sure you’re getting enough sleep each night, and try to establish a consistent sleep schedule to help regulate your body’s natural sleep-wake cycle.

Consider cross-training
Doing the same type of exercise every day can lead to burnout and fatigue. Consider incorporating some cross-training activities into your routine, such as cycling, swimming, or yoga. According to a study published in the International Journal of Sports Medicine, cross-training can help improve performance and reduce fatigue in runners.

Consult with a healthcare provider
If you’ve tried adjusting your pacing, nutrition, sleep habits, and cross-training and are still feeling tired after every run, it’s important to consult with a healthcare provider. There could be an underlying medical issue, such as anemia or a thyroid disorder, that needs to be addressed. A healthcare provider can also help you develop a personalized plan to improve your energy levels and running performance.

Feeling tired after every run can be a sign that something needs to be adjusted in your training or lifestyle habits. By assessing your pacing, nutrition, sleep habits, cross-training, and consulting with a healthcare provider if needed, you can identify the root cause of your fatigue and develop a plan to address it.

Final Words

Feeling tired and sleepy after running can be frustrating, but it’s usually a sign that something in your body needs attention. By staying hydrated, eating a balanced diet, getting enough rest, and listening to your body, you can avoid feeling tired and instead feel energized and ready to take on whatever the day has in store. Keep running, stay healthy, and have fun!