Don’t worry though, as we’ll discuss this topic, and give you some helpful advice on how you can make running for longer easier!
What Can Cause Early Fatigue In Runners?
Getting tired early is more common than many runners might think! It can be easy to be discouraged by the feeling of getting tired early, particularly if you’re new to running.
However, don’t worry, as you’re not alone! Many runners have had this problem at some time.
So, if you’re finding that you get fatigued earlier in your run than you’d like, it’s something that can often be helped.
There are a few reasons why you might feel yourself getting tired too early when you’re running.
We’ll have a look at them, and also talk about some things you can do to help yourself fatigue less quickly when running!
Physical Stamina
One key thing that many runners might overlook is their physical stamina. This can especially be true with people who are starting to run for the first time, and might be finding it harder than expected.
It can also be true for runners who have some more experience, but are pushing themselves harder than they’re used to and are feeling the fatigue!
One key aspect of running is developing your endurance levels! It’s normal to feel fatigue if you’re exerting yourself more than usual, no matter what your fitness level is.
So, if you’re getting tired earlier than you’d like in your runs, it can often just be a sign that you need to improve your physical condition a bit.
The great news is that simply running often is one of the best things to help you run better!
Mental Stamina
Of course, improving your physical stamina is only one aspect of developing your endurance levels in order to run more effectively.
It can also be easy to give in when things get a little tough! This is normal too.
Everyone who takes time to develop their physical stamina also needs to develop their mental stamina – the ability to not give up simply because things have got a little bit tougher.
This can be one of the hardest things for people to overcome, but it’s really important to push your limits a little.
Stay safe, of course, but remember that if things are always easy for you, you’re not improving!
Running Too Fast
If you’re new to running, or trying to run for longer than you normally would, then it’s really important that you manage your speed in order to give yourself the longest endurance and the best efficiency.
It can be really tempting to run faster than you should, but this only harms you in the long run. You don’t need to sprint all the time!
Slow down a little, and you’ll find you can run for longer.
Trying to go at top speed all the time is only going to discourage you, as you’ll be fatigued long before you get to see any of the benefits of running.
Diet
Eating well is vital for everybody, but especially so if you’re trying to increase your ability to run! You can’t expect your body to perform if you’re not giving it the right fuel.
This doesn’t just mean that you pump your body full of calories, however.
It’s important that your diet is balanced, and contains healthy amounts of proteins and carbohydrates.
If you do everything else right, but don’t take care of your diet, then you’re neglecting possibly the most important aspect of taking good care of your body.
Running After Eating
Of course, while getting the right amount of fuel in your system is vital to keeping your running as good as it should be, it’s also really important to make sure that you’re giving yourself time to rest after eating.
Don’t be fooled into thinking that you can simply pack a meal into yourself and you’re good to go! Your body needs time to digest food.
Ironically, the process of fuelling ourselves can often make us feel tired! So, if you’re not resting for a while after eating, you can’t be expected to be able to run as well as you should.
Bad Breathing
Another really important factor in improving your endurance and ability to run without early fatigue is to learn how to manage your breathing.
This is something that new runners often struggle with! One key aspect of this isn’t just about breathing control, but also paying attention to the way that you’re breathing.
If you find that you’re breathing heavily, and no amount of “push through it” mentality is helping, then it’s very likely that you’re pushing yourself!
Consider taking a slightly more relaxed pace, and giving yourself ample time to rest.
Thirst
Hydration is of course really important! If you’re not drinking the right amount of water while you;’re running, then your body is going to underperform.
It’s vital that you keep yourself hydrated at all times, as a lack of water is absolutely no good for the performance of your body.
You don’t need to overcomplicate this, however. There’s no real mystery behind hydration. Just listen to your body! If you want to have a drink, have one.
Being thirsty is your body’s way of telling you to drink some water. And, of course, it’s always a good opportunity for a quick rest!
Tiredness
Making sure that you get enough sleep is really important in all aspects of your life. If you’re tired, both your physical and mental performance suffers.
If you’re a runner, being tired will make absolutely everything harder than it needs to be. You’ll get fatigued much quicker than you should if you weren’t so tired!
Sleep is also really important for helping our body to recover from exercise. If you’re not sleeping properly, then your body isn’t going to be able to recover properly.
So, make sure that you’re getting enough sleep, or your performance will suffer.
Lack Of Rest
Likewise, your body also needs days off! It’s not a sign of weakness to take a rest day. In fact, it’s the smart thing to do!
If you’re always pushing your body, and never giving it the chance to recover from what you’re putting it through, then you can be sure that your performance will eventually suffer.
Getting fatigued too early can be caused by simply not letting yourself have time off from exercise! A rest day is vital, especially after a particularly intensive run.
Poor Running Form
Keeping good running form is really important to making sure that you don’t get fatigued too early.
If you’re running with bad form, then you’re putting your body under more strain than it needs to be. It’s no surprise, then, that this can also be a reason why you’re getting tired too early!
Poor running form can also be a reason why runners can suffer injury.
So, learning how to run with good form is a great way of improving your ability to run for longer periods of time, and can also help you to run more safely!
How To Prevent Early Fatigue When Running
Now that we’ve had a quick look at a few reasons why you might have trouble running for more than a few minutes at a time, let’s also take a look at things that you can do to help you run for longer!
There are a few important things that all runners should consider.
If you’re finding things difficult, then don’t worry, as you’re certainly not the only person to feel like running is more of a struggle than it should be.
Learning how to manage and prevent this early fatigue will help you run for longer, and will make running more enjoyable too!
Good Form
Make sure that you’re running with good form. This is really important for all runners, no matter what your experience or fitness level is!
Running with bad form will make you tired more easily and more quickly, and will make running a less pleasant experience than it should be.
It will also mean that you’re more likely to injure yourself. So, take the time to learn good form when running.
Warm Up Properly
Before you do any sort of running, no matter how long or short, slow or fast, make sure that you’re giving your body a good warm up.
You can’t go from standing still straight to sprinting without your legs and lungs feeling it really quickly, particularly if you’re new to running!
So, take the time to warm up properly before you begin. Stretch your muscles, limber up, and then slowly ease yourself into your run.
You’ll find that things are far easier than if you just hit it without warming up!
Take It Easy
Likewise, it’s really important that you make sure to give yourself a fighting chance!
If you’re always pushing yourself really hard, then you’ll certainly find that running is harder than it needs to be.
And if you’re not honest with yourself about how much you should actually be able to expect from your body, then you won’t be able to find the right level of performance that will help you to improve.
So, maybe getting fatigued early is a sign that you’re pushing yourself too hard, and should maybe ease off a little!
Building Up
Remember, running is a long term thing. It’s not all about quick, large improvements, but slow development.
You don’t need to tell yourself that something is wrong if you’re not able to go full tilt at first – it’s normal!
Your body needs time to improve, and so this means that it’s important to remember that you need to take things slowly, especially at first.
Even the smallest improvements are positive steps!
Good Footwear
You really don’t need to buy expensive shoes to run! What you do need, however, are good running shoes.
They need to fit well, be comfortable, and give you the support and cushioning that you need in order to be able to run well.
It doesn’t matter what brand they are, as long as they cover these factors!
If your shoes don’t fit well, or don’t give you the cushioning you need, then running will be harder and potentially painful, when it needn’t be so!
Stay Patient
The old adage that Rome wasn’t built in a day is certainly true, and worth considering when you’re doing something like running to develop your body!
Don’t feel like you need to rush to improve your body or your ability to run. Instead, remember that it’s a process, not a single task.
You’re going to show improvement the more you run, as long as you’re running with good form and you’re being kind to your body.
Keep At It
Stick with it! Running isn’t easy at all if you’re new to it, and so it’s actually quite normal for people to find that running for more than a few minutes at a time is difficult at first.
Keep going, making sure to eat well, rest properly, and manage your form, and you’ll be amazed at how much easier things can get after the first hurdles.
You might find it hardest at first, but remember that you can do this!
Conclusion
If running for longer than three minutes seems like an impossible task, then don’t worry! Many runners started off like this.
You’re not alone! Make sure you’re taking care of your body, and setting realistic goals for yourself. And, above all, stick with it.
You’ll find that running becomes much easier! Hopefully this guide has helped you!
Hi, I’m Richard Harris and I have been running for almost 20 years now. Since a young teenager with a little baby fat still clinging on for dear life, I have been obsessed with this simple form of cardio.
Not only have I enjoyed running every single day for two decades, but I have also been fascinated by the countless marathons and races offered around the USA. I love watching these races, and I’ve even participated in some of them too!
