If you get tired after running a short distance, it could be a sign of an underlying health condition. It’s important to identify the cause so that you can take action and improve your performance.
Iron deficiency anemia, for example, can make you feel exhausted on a run. Your doctor can test your iron levels to determine if this is the case for you.
Poor Nutrition
There is no doubt that poor nutrition can lead to tiredness during a run. If you are eating poorly (consuming too many processed foods, sugary drinks and lack of healthy fats and proteins), it can impact your energy levels during workouts. It’s also important to drink adequate amounts of water before, during and after your runs to stay hydrated.
Dehydration can also cause fatigue during a run. Your body is comprised of 60 percent water, so it’s vital to drink enough to keep your energy levels up.
Another cause of fatigue during running is an iron deficiency, which can be corrected with a proper diet. Adding in lean meats, fortified cereals, spinach and other leafy green vegetables to your diet can help boost iron levels.
Mental challenges like anxiety or depression can also cause fatigue during a run. Talking to a counselor trained in helping runners deal with these issues can be beneficial.
Finally, it’s worth checking out if there are any serious medical issues that could be contributing to your fatigue. For example, if your fatigue is accompanied by blurry vision, constipation, feeling cold all the time, weight gain or symptoms of depression or severe stress, seek medical attention immediately.
Running Too Soon
Getting tired after running a short distance is one of the most common reasons runners get discouraged and give up. This can occur due to a number of factors including running too far, too often, or too fast. It’s important to build up your strength and stamina gradually. This can help avoid overtraining, which can lead to decreased performance and fatigued muscles.
If you’re unsure how much you should be training, ask a coach or other experienced runner for advice. Most people who are training for a race start out with moderately-paced runs and gradually increase the intensity of their workouts as they become more confident in their abilities. It’s also a good idea to incorporate a warm-up and cool-down session into your workout, which will help you ease into and out of exercise.
In addition, it’s a good idea to stay well-hydrated before and during your run. If you’re thirsty or feel a strong need to pee during your workout, it may be a sign that you are dehydrated. Aim to drink water or a sports beverage during your workout and afterward to stay hydrated.
Lastly, some medications can cause fatigue during running, including blood pressure medication and certain asthma drugs. If you’re taking any medication, it’s important to talk with your doctor about how it affects your ability to run and exercise.
Overtraining
A good training plan includes a variety of running workouts, with easy runs and hard runs at an appropriate pace. If you are consistently getting tired on your short distance runs, it might be a sign that you are overtraining. This can happen if you increase your mileage or intensity too quickly or don’t give yourself adequate rest and recovery between sessions.
One of the most common reasons that runners get tired is because they are running too fast for their fitness level. It’s important to monitor your heart rate during your runs and keep them in a healthy range. A simple way to do this is by using the RPE scale, which will help you determine if your paces are appropriate for your training level. A good rule of thumb is that your easy runs should be around a 3-4 on the RPE scale and your harder speedwork should be closer to 6.
Other common reasons that runners get tired include dehydration, nutritional deficiencies, and chronic sleep issues. Make sure that you are drinking enough water before, during and after your run and eating a well-balanced diet.
If you are struggling with these problems and feel like you are consistently fatigued on your runs, it may be time to visit a doctor for a physical. Your doctor can check your hydration levels, nutrition levels and determine if you are suffering from iron deficiency anemia, which could be contributing to your fatigue.
