Running When You Are Tired

After finishing my run this afternoon, I felt inspired to share a couple of the tricks that I have used when I feel challenged running because I’m tired. I have a 10 1/2 month old and I do not remember what it feels like to be rested so I’ve had a lot of experience with this kind of running recently 🤣

Sleep aids in recovery and can help us feel balanced, happy, and relaxed…. so when we don’t get enough of it, it can really take a toll mentally and physically.

As a running coach, I enjoy when I can share tips from my personal running with my athletes and with fellow runners. I’ll keep it short and sweet. Thanks for reading!

Be gentle with yourself: Lower your expectations (reduce mileage, speed expectations, or expectations pertaining to how you “should” feel during this run) and spend more time easing into your run by doing more warm up. I find that when I am tired, my body also needs a bit more stretching to feel “normal.”

Play with speed: try picking up the pace during your run. While this might seem contradictory, sometimes picking up the pace can help you feel more energy. I really enjoy doing Fartlek runs in these moments because I find that it helps me to break up the run and feel energized.

Change your focus: rather than allowing yourself to focus on feeling tired, focus your mind on something inspiring… if you are on the treadmill, maybe this means opening Netflix or YouTube and if you are running outside, maybe this means listening to a podcast or music.

Remember that tired running is good training: In every race there is a moment or several moments when you feel tired and need to run through this feeling. Practicing this during your training runs can make all the difference on race day.

Bound Angle Pose


Benefits:

  • Improves circulation and increases energy
  • Stretches the groins, knees, and thighs
  • Reduces pain from sciatica and menstruation
  • Helps to alleviate mild depression and anxiety
  • Aids in the reduction of menopause symptoms
  • May ease childbirth when practiced throughout pregnancy
  • Provides therapeutic benefits for high blood pressure, flat feet, asthma, and infertility

Practicing Bound Angle Pose:

  • To prepare for this pose, practice hero pose, tree pose, and reclining hand-to-big-toe pose
  • If you have a knee or groin injury, practice this pose with blankets folded under the outer thighs
  • Begin in a seated position with your legs extending straight in front of you
  • Exhaling, bend your knees and bring your heels towards your pelvis before relaxing your knees to your sides towards the ground
  • Press your soles towards one another to create resistance
  • Keeping your outer feet on the ground, bring your feet towards your pelvis
  • Grasp your feet, ankles, or shins based on your level of comfort
  • Lengthen your torso extending the top of your head towards the sky
  • Optional: On your exhale, bending from the hip joints, bring your torso forward towards your feet
  • Remain in this pose for up to 5 minutes
  • To move out of this pose, inhale as you lift your knees towards the sky and extend the legs out in front of you
  • Follow up with forward bends, seated twists, and/or standing poses