The best way to fight tired legs is never to get them. This all comes down to a pre-run routine that’s tailored to your body. To get started, you can try each of these tips:
- Eat a snack with high levels of carbs and glucose about 30 minutes before running
- Stretch and warm up so you avoid feeling fatigued at the beginning of your run – see what stretches are best for runners
Stay Hydrated and Properly Fueled
Once you’re dehydrated and hungry, it could be too late to reverse the effects on your muscles. Plan ahead for training days and be sure to keep your body hydrated and fed. The best time to eat and drink is when you’re feeling fine and running smoothly, not when you’re already suffering.
Shorten Your Stride
Once you feel fatigue in your legs, you’ll need to adjust your running style to keep on running. Try these tactics:
- Slow down and keep your pace controlled when going downhill
- Lift your feet high to boost your circulation
- Land your foot gently to reduce the impact
- Roll your foot from the heel to the toe
Let Your Body Guide Your Pace
Too many runners fall into the trap of deciding their pace before they set off. If you’ve had a hard week at work and you’re running low on sleep, then you might need to skip the fast run. Know that your running schedule isn’t set in stone – if today needs to be a slow, steady run, you can move your fast run to next week.
Run in the Right Gear
You can give your leg muscles extra support with running gear that has compression panels at your quads and calves – it’s about making your muscles work more efficiently and reducing fatigue.
Change Your Focus
When all else fails, you need to use visualization to take the focus off of your tired legs. Mental training for runners can prove to be just as important as running. Keep setting yourself targets in the distance, so that you’re always running towards something and making the distance more manageable.
Listen to Your Body
If your body is really hurting, you should stop and rest. You can do real damage if you ignore signs of injury, and it’s not worth putting your whole running routine at risk.
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