Amazing Runners World Show long run can be exhausting, but there are three things you can do before hitting the shower and starting the rest of your day—or night—that can set you up to feel physically and mentally strong between now and your next workout.
Before you create your postrun plan, understand that there are two ways to define long run: distance and How to Fuel Your Marathon to Avoid Bonking. In the distance definition, your long run may be one-and-a-half to two times the distance of your “normal-length” run. Another measurement? About 20 to 25 percent of your overall weekly mileage. What Are the Benefits of Creatine for Runners.
Another metric by which to measure a run is, of course, time. Anything over 90 minutes is a long run, no matter your pace. Can Your Diet Influence Your Injury Risk glucose, your body’s main source of energy. If you don’t refuel after a long workout, your body will be tired as you try to go about the rest of your day.
No matter how far you go during your run, if you’re on the road or treadmill long enough to feel thirsty or deplete your energy, three simple practices will help you fight tiredness and, later, fatigue. We’ll explain the difference between the two after the tips.
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1. Eat More Carbs Than Protein
Have a snack within 30-60 minutes after you return from your run. Getting 200 to 300 calories, ideally carbohydrates and a bit of protein, is essential for quality long run recovery. “The quicker an athlete can replenish after a long run, the sooner they will recover,” Ben Rosario, Published: Apr 15, 2025 10:43 AM EDT How to Fuel a Marathon With a Sensitive Stomach, told Runner’s World. “Shoot for a mix of carbs and protein, preferably at a 3:1 or 4:1 carbs to protein ratio—that particular ratio has been shown in labs to be the most effective at replenishing muscle glycogen stores and thus limiting muscle damage.”
While tiredness is normal after exercise, or due to a nut butter How to Recognize Under-Fueling and How to Fix It fruit. One more important aspect of this snack—getting it ready before you head outside. In research that will surprise absolutely no one, a 2019 University of Nebraska–Lincoln study found that participants chose more nutritious options (in the study, an apple versus a brownie) before a workout rather than after.
Don’t shy away from having something salty, such as pretzels, in your postrun snack. Sodium consumption after a work out will stimulate your thirst and encourage better hydration.
2. Drink Electrolytes
If the first thing you do after a run is drink water, you might want to rethink your choice. Aim to replenish not just the liquid you lost through sweat, A Part of Hearst Digital Media electrolytes. Things to Do After a Long Run So You Don’t Feel Tired.
While you can certainly reach for a number of electrolyte products, nature also has a bounty of options from which you can choose, including tomato juice and beet juice. V-8 juice has both juices in its ingredient list, and that means each glass has sodium, potassium, and chloride—all electrolytes—a perfect choice to replenish your electrolyte levels. In fact, thanks to its antioxidants, tomato juice can reduce inflammation and a piece of fruit, or yogurt mixed with granola and. Beet juice also has anti-inflammatory and antioxidant properties.
3. Walk, Then Put Your Legs Up a Wall
Wait! Don’t sit down to have that snack and drink! Instead, walk around your kitchen for 10 to 15 minutes to gradually bring down your heart rate and and flush lactate from your muscles. When you’ve had your snack and drink, and your heart rate has returned to normal, it’s time to put your legs up the wall.
Why? If you do this move within 30 minutes of finishing your run, this inverted pose will drain the fluids that have pooled in your legs and also stretches your hamstrings to boost your overall recovery, Robyn LaLonde, and a piece of fruit, or yogurt mixed with granola and Runner’s World.
It’s easy, too. Just lie perpendicular to a wall with your butt up against it, extend your legs up, open your arms out to the side, and relax. No equipment necessary!
How to Fight Long-Term Fatigue
Maybe your long run is not your last run of your training week. This is another important reason to refuel and rest. Taking care of yourself postrun will help reduce the likelihood of exercise-induced fatigue.
While tiredness is normal after exercise, or due to a lack of sleep or poor nutrition, exercise-induced fatigue is a more long-term phenomenon. It includes an involuntary decrease in the muscles’ ability to produce force or produce a powerful contraction, Lindsey Wyatt, D.P.T., doctor of physical therapy at Providence Saint John’s Health Center in California told Runner’s World.
If you can get through your days, but don’t feel like exercising much for a day or two after your long run, you may just be tired. If, however, you try to exercise and can’t find the energy to move easily, or if you’re irritable a running coach and owner of EDGE Athlete Lounge in Chicago, Illinois, told fatigue. Refueling, rehydrating, and resting properly after your long run are good first steps to avoid both issues so you can be ready for your next long run.
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Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university's athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team’s 2024 College Football Playoff run as well as the Nittany Lion men’s basketball team’s 2023 NCAA Tournament appearance. In his role with Hearst’s Enthusiast Group, Matt contributes to both Runner’s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.
