How can I run longer without getting tired?

Improving your endurance and running longer distances without feeling tired requires a combination of regular physical training, effective nutrition, hydration, and mental strategies.  

The time it takes for your legs to recover after running depends on various factors, including the intensity and duration of the run, your fitness level, hydration, nutrition, sleep quality, and any pre-existing conditions or injuries. In general, it can take anywhere from a few hours to several days for your legs to fully recover after a run. 

Here’s a few tips from a Specialist Sports Physio to help you achieve your goals:    

1. **Gradual Progression** Increase your mileage gradually over time. Avoid sudden jumps in distance or intensity to prevent injuries from overuse and excessive fatigue. Working with a coach or finding an achievable plan online is a sensible way of doing this. 

2. **Build a Solid Base** Prioritise building a solid aerobic foundation by incorporating regular, consistent running into your routine. This helps improve your endurance and stamina over time.   

3. **Proper Nutrition** Fuel your body with the right nutrients to support your training and recovery. Consume a balanced diet, rich in carbohydrates, protein, and healthy fats. These include wholegrain carbohydrates such as rice and pasta, fish including salmon and cod, poultry like chicken and turkey, occasional red meat and healthy fats such as olive oils, and balsamic dressing – all to help aid digestion and oil those joints.    

4. **Hydration** Maintain proper hydration levels by drinking water throughout the day and during your runs, especially on longer runs or in hot weather. Consider using sports drinks or electrolyte supplements for longer runs to replace lost electrolytes. 

5. **Interval Training** Incorporate interval training or tempo sessions into your weekly routine to improve your cardiovascular fitness and increase your ability to sustain higher speeds for longer durations.  

6. **Long Runs** Include weekly long runs in your training plan to build endurance and mental toughness. Start with a distance that challenges you but is manageable, and gradually increase the length of your long runs over time. 

7. **Rest and Recovery** Allow your body adequate time to rest and recover between runs. Incorporate rest days into your training schedule and prioritise quality sleep to support muscle repair and overall recovery. 

8. **Strength Training** Incorporate strength training exercises into your routine to improve muscular endurance and reduce the risk of injury. Focus on exercises that strengthen your whole leg and core – get expert advice from a Sports Physiotherapist!   

9. **Pacing and Breathing** Pay attention to your pacing and breathing during runs. Start at a comfortable pace and focus on maintaining a steady rhythm. Practice deep belly breathing to maximise oxygen intake and reduce fatigue.   

10. **Mental Strategies** Develop mental toughness by practicing positive self-talk, visualisation, and goal setting. Break longer runs into smaller, manageable segments and focus on staying present in the moment rather than getting overwhelmed by the distance ahead. 

11. **Listen to Your Body** Pay attention to how your body feels and adjust your training accordingly. If you’re feeling excessively fatigued or experiencing pain, take a break or scale back your training to prevent overtraining and injury. 

By incorporating these strategies into your training routine and staying consistent with your efforts, you can improve your endurance and run longer distances with reduced fatigue. We would recommend starting with the key ones, 1-4 and then overtime as you get more confident try some of the others to further enhance your training.  

Our Specialist Sports Physios offer specific services for running including a running gait analysis which involves a detailed assessment of an individual’s running mechanics, posture and biomechanics. Developing a personalised treatment plan aimed at optimising running efficiency, reducing the risk of injury, and enhancing performance.  

Find out more here – https://purephysiosports.co.uk/  

Author: Christopher Hedges, Pure Physio Sports Lead (South) and Specialist MSK Physiotherapist

References   

1. Goston R. et al (2022). The Effect of Carbohydrate Diets on Amateur Runners’ Performance. Journal of Sports Research. 9. 57-66. 10.18488/90.v9i2.2993. 
2. Harbour E. Stöggl T. Schwameder H. Finkenzeller T. (2022) Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running Frontiers Physiology Mar 17;13:813243. doi: 10.3389/fphys.2022.813243. PMID: 35370762; PMCID: PMC8967998. 
3. Nicolas  M. Banizette M. Millet G. (2011) Stress and recovery states after a 24 h ultra-marathon race: A one-month follow-up study, Psychology of Sport and Exercise, Vol 12 (4) 368-374, ISSN 1469-0292, https://doi.org/10.1016/j.psychsport.2011.03.005. 
4. Tanous D, Wagner KH, Leitzmann C, Motevalli M, Wirnitzer G, Rosemann T, Knechtle B, Wirnitzer K. Dietary Intake of Recreational Endurance Runners Associated with Race Distance-Results from the NURMI Study (Step 2). Nutrients. 2022 Sep 7;14(18):3698. doi: 10.3390/nu14183698. PMID: 36145075; PMCID: PMC9503531. 
5. van Iperen, L. P., de Jonge, J., Gevers, J. M. P., Vos, S. B., & Hespanhol, L. (2022). Is self-regulation key in reducing running-related injuries and chronic fatigue? A randomized controlled trial among long-distance runners. Journal of Applied Sport Psychology, 34(5), 983–1010. https://doi.org/10.1080/10413200.2021.2015479 
6. Wan JJ, Qin Z, Wang PY, Sun Y, Liu X.(2017)  Muscle fatigue: general understanding and treatment. Exp Mol Med. Oct 6;49(10):e384. doi: 10.1038/emm.2017.194. PMID: 28983090; PMCID: PMC5668469. 
7. Wiewelhove T, Schneider C, Döweling A, Hanakam F, Rasche C, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. (2018) Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners. PLoS One. Nov 9;13(11):e0207313. doi: 10.1371/journal.pone.0207313. PMID: 30412626; PMCID: PMC6226207.  

Author – Christopher Hedges, Sports Lead in The South at Pure Physio Sports.

Pure Physio Sport can help you go from pain to performance. Helping you prevent injury, increase performance and reach your goals. Our Specialist Sports Clinics are here to help. Find the nearest clinic to you and book an appointment online.