Many beginner runners make small mistakes that add up over time and cause exhaustion. Even experienced athletes can overcook a long run and battle to perform on their hill sprints that week.

So how can we balance the loading volume on the legs without causing burnout? Before we can answer that question let’s first explore the difference between standard running fatigue and symptoms that may indicate burnout.

Everyone experiences training fatigue but there are certain emotional and physical symptoms that accompany a lack of energy that could be worth flagging:

If you have been feeling this way for more than two weeks – it is worth investigating further. You might be suffering from burnout, adrenal fatigue, or a nutritional imbalance and not just run of the mill, training fatigue.

If you are certain that your tiredness is just training fatigue, we have some good news for you. There are 6 elements that could be contributing to your fatigue and interfering with your goals. If you manage these factors effectively your symptoms should not be long-lasting.

Mistake: Overcooking a long run.

So, you decide to do your long run with a group of speedsters to prove to yourself that you are faster than ever. You give it your all to keep up with the group and find yourself in Zone 4 for most of the run. The next week you cannot seem to get into your training. After taking a rest day you still find yourself sore, unmotivated, and just plain exhausted.

Solution

Most coaches still follow the 20/80 training rule as per the research of Dr. Stephen Seiler one of the world’s foremost exercise physiologists. The 20/80 rule dictates that 80% of your training should be in a comfortable space, whilst the other 20% should be spent running at a tempo pace. Most elite athletes follow this rule when training for a marathon.

Caroline’s Top Tip: For more wisdom from the great Dr. Stephen Seiler, watch this: How “normal people” can train like the world’s best endurance athletes.

Mistake: Neglecting to refuel

You return from doing an intensity session and as you get into the house the phone rings. It’s the office. You spend an hour trying to put out fires and miss the opportunity to refuel your tired muscles. You wake up the next morning with stiff sore legs and cannot imagine going for your recovery run.

Solution

Evidence suggests that the consumption of L-Glutamine within 30 minutes after the completion of an intense workout can help to repair small muscle tears quicker and aid recovery. During prolonged exercise on a training program, L-Glutamine can also help to protect the intestinal wall and boost gut health, which in turn strengthens the immune system so you do not get sick while training for a marathon.

Mistake: Not getting enough sleep

You are mid-way through your marathon training but still sleeping as much as you did before you were training for a big event – 7 hours a night. Suddenly you hit a wall midday and cannot focus on work.

Solution

When you start training for a marathon you need to ensure you get more sleep than before. The Ethiopian running team sleeps 10-12 hours a night and they also have a power nap midday. Although this is not realistic for most of us, the principle is simple- sleep is the most valuable recovery tool any marathon runner has at their disposal, and guess what – it’s free! Get those Z’s!

Mistake: Your work and personal life is in turmoil

Perhaps you are in the middle of a nasty divorce, or your boss keeps piling on the workload without considering that you already work overtime most weekends.

Perhaps you have a sick child at home that needs your constant attention. Emotional exhaustion has a dramatic effect on running performance and you simply cannot expect to have the necessary stamina your program requires when you are mentally drained.

Solution

Be kind to yourself and ensure your internal dialogue is gentle and motivating. Surround yourself with supportive friends and family members that understand your goals and can help you to work through some of the concerns you are facing in your personal life. A problem shared is a problem halved and emotional exhaustion should not get in the way of your running dreams.

Mistake: Not using rest days effectively to recover

On your rest days, you do as little as possible.

Solution

Rest days do not mean you get to sit on your jack and watch Netflix all day. You should take advantage of your off days to refuel and recover. A gentle runner’s yoga session or Pilates class to strengthen your core is ideal to remove built-up lactic acid from your cells and to relieve tired muscles. Foam rolling, trigger balling, and stretching is imperative on rest days. Additionally, rest days can be used to restock your body with the fuel it needs to tackle the next training block.

Mistake: Not eating enough carbs

You want to lose weight and you’ve been following a low-carb diet ever since you started training. You are afraid to add calories to your diet as you don’t want to gain weight. You feel exhausted and cannot seem to motivate yourself to run.

Solution

Everyone’s bodies are different and the nutrition you require to fuel your training is unique to your metabolic system. Lack of calories can become a problem when you are training for a marathon. It leaves your energy stores depleted and can hamper performance. For a full guide on running nutrition read this: Marathon Training Nutrition

Mistake: Your program does not include pull-back weeks.

You are increasing mileage weekly, and you are feeling proud of your progress. The only thing is your legs are stiff, sore, and achy. You battle to sleep at night and have to take anti-inflammatories to get through the day.

Solution

Training programs must incorporate a pull-back week every 3 weeks. During a pullback week, you ease off on the threshold sessions and decrease your mileage on your weekend long run. This gives your muscles time to recover and leaves you feeling stronger for the next 3-week training block.

Ask any seasoned long-distance runner and they will confess that injury management, recovery, and overcoming training fatigue are as much part of your training journey as running is. Without the necessary attention paid to these factors, running can become a nightmare. If ever you find yourself unmotivated and tired double-check to make sure you’re ticking the boxes in terms of managing your training fatigue. Running time should always be happy, invigorating me-time with a small measure of exhaustion thrown in for sports.

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