Why some runs feel harder and the useful tips you need to know

Did you go for a run only to return with the question, “Why was my run so hard today?”

Why are some runs harder than others? 

You’ve come to the right place because here, we’ll dive into why some runs are so hard and what you can do to make your next run easier. 

WHY RUNNING FEELS HARDER THAN NORMAL

FUELING YOUR RUN: WHY SOME RUNS FEEL HARDER THAN OTHERS

Let’s unlock the secret to effortless runs by nourishing your body. 

Ever wondered why some runs leave you feeling like a superhero while others seem like an uphill battle? The culprit might be lurking in your daily meals—or lack thereof.

The food you munch on is the magic that kickstarts your running engine. 

Why’s that? It’s because, when you devour these goodies, they turn into glucose, you’re body’s fuel. Any excess sugar that doesn’t immediately get the green light for action isn’t just idling away. This extra sugar gets reserved for later when you hit the pavement. 

Fueling your runs is a science so let’s break it down into what you need to do to before, during, and after your run.

PRE-RUN PREP

• Hydrate: Jumpstart your day with a glass of water to prepare for the road ahead.
• Quick dash: For a brief 30-minute run, grab a snack like an energy bar or a banana.
• Extended adventures: If you’re gearing up for a 2-hour run, be sure your pre-run snack can fuel you through the first leg. Don’t forget the hydration—especially when you’re running in hot weather or on longer runs.

AFTERNOON OR EVENING RUNS 

• Post-lunch run: Opt for easily digestible carbs like a turkey sandwich or a kimbap to avoid stomach discomfort.
• Between meals: Snack on dried fruit or edamame 30 minutes to an hour before your run for an energy boost.

POST-RUN RECOVERY 🏁:

• Immediate refuel: Refuel your body with a snack that combines carbohydrates and protein to aid muscle recovery.
• Extended or intense run: If your run was 2 hours or more, or high-intensity, go for a recovery meal rich in carbs and protein. (You’ll need a recovery meal with carbs (at least 1g of carb per kg of your weight) and protein (no less than 30g of protein). 
• Hydrate: Rehydrate post-run with coconut water or explore other recovery drinks tailored for runners.

WHY ARE MY RUNS GETTING HARDER? SIGNS ITS TIME FOR A RUNNING BREAK

If you’ve caught yourself wondering, “Why was my run so hard today?“—well, it might just be your body’s way of waving a little red flag. 

Taking a day off from running could be the very thing you didn’t know you needed.

Sure, a bit of fatigue is par for the course, especially when you’re knee-deep in marathon training. Marathon training is like a puzzle—each run stacking up on the previous one, leading to cumulative fatigue.

Now, cumulative fatigue isn’t bad; it’s the secret sauce that helps you forge strength, endurance, and mental fortitude, prepping you for 26.2 miles. 

Even if you’re not marathon training, let’s talk about running on those tired legs.

On one hand, it’s a crash course in mental toughness—a boot camp for pushing through discomfort. But there’s a fine line between a good challenge and crossing over to exhaustion.

Enter the checklist.

If you’re grappling with the question of ‘why are my runs getting harder?’ and your runs are suddenly feeling like you’re dragging a wagon full of bricks, consider this:

• Consistent tiredness: Is fatigue setting up shop for several runs in a row?
• Slower paces: Is your usual sprint starting to resemble a leisurely stroll?
• Increased illness: Are colds and sniffles making a guest appearance more often? 
• Sleep disturbances: Are you tossing and turning instead of falling into a deep sleep?
• Chronic injuries: Lingering aches and pains that refuse to go away?
• Lack of motivation: Is your running playlist suddenly falling flat, and your running shoes seem to be gathering dust?

If you’re nodding along to any of these, it might be time to declare a mini running break. Your body, much like your favorite running shoes, needs a chance to breathe and rest.

Let’s have a look at some running recovery strategies you can add to your recovery routine.

RUNNING RECOVERY STRATEGY #1: Active Recovery 

Active recovery is like treating your body to a well-deserved breather—it’s all about strategic rest.

Instead of lounging in complete stillness, active recovery gently encourages you to embrace easy, low-intensity exercises and activities.

We’re talking about a smooth flow of movement that aids your body in recovery without heaping on additional stress.

The primary goal? Boosting blood flow and bidding farewell to the byproducts your muscles produce during a run. It’s about keeping things in motion, but in a relaxed and intentional way, guiding your muscles and joints towards a path of recovery.

Now, let’s dive into some active recovery techniques you can give a shot:

• Dynamic stretching: Dynamic stretching involves controlled, fluid movements that take your muscles through a full range of motion. Unlike static stretching, where you hold a position for some time, dynamic stretching helps improve flexibility, boost blood circulation, and activate your muscles. Try some leg swings, arm circles, and lunges as active recovery.
• Cross-training, such as cycling: Cycling for runners is a low-key cross-training activity that’s a perfect complement to running without pushing your tired muscles too hard. Cycling, swimming, or brisk walking give you a cardio boost while being gentle on your joints. And the best part? These activities boost blood flow, flush out metabolic byproducts from running, and speed the delivery of muscle-repairing nutrients. 

RUNNING RECOVERY STRATEGY #2: Quality sleep

Getting a solid night’s sleep might sound like a cliche, but it’s vital for us runners. 

If you run but skimp on sleep, then you’re missing out on a crucial piece of the runner’s puzzle.

Your hard work isn’t fully realized until you go to sleep.

Sleep is where the body releases growth hormones and androgen that repair muscle microtears and build stronger bones. 

Without sleep, your running may hit a snag 3 4 and your motivation might take a nosedive. 5

Experts recommend at least 7 hours of sleep for the ultimate energy and motivation boost. But let’s be real, catching some z’s isn’t always a breeze.

So how can you set the stage for a good night’s rest? 

Enter the “wind-down” ritual, a gentle glide from the day’s hustle into bedtime mode. 

Your wind-down ritual may include writing down your to-do list or planning your day tomorrow so you don’t lie awake worrying about the things left to do.

Or, try a sleep tracker to help you discover how much and how well you’ve been sleeping, your resting heart rate, and more. 

Yes, we’ve all heard it before—sleep is vital—and it’s even more so if you’re an active soul.

Skimping on sleep turns you into a grouchy, stressed-out version of yourself. And your legs? They’ll still feel like they’re lugging around lead when you hit the trails. Sweet dreams aren’t just a luxury; they’re a performance enhancer. 

WONDERING WHY SOME RUNS ARE HARDER THAN OTHERS? IT COULD BE BECAUSE YOUR LIFE IS VERY BUSY.

Life can be a juggling act—work, family, running, and everything in between demand your mental energy and attention.

It’s not uncommon to find yourself drained after pouring your mental energy into work, leaving you with less in the tank for your run. This mental fatigue is more than just a concept; it’s a real and tangible challenge.

Research underscores the toll of mental fatigue—a prolonged stretch of mentally challenging tasks can wear you out. 

But here’s the catch: running doesn’t have to be an additional stressor in your life.

Imagine this: you’ve had an exceptionally stressful day, and the idea of tackling a demanding run feels overwhelming.

That’s your cue to consider a switch—swap that challenging run for an easier one. Your running routine should adapt to your life, not the other way around.

Worried about losing your hard-earned running fitness or veering off your running plan? Fear not.

Opting for an easy run or even a well-deserved rest day can be a strategic move. Think of it as a recalibration, a way to fend off potential injuries and avoid piling on unnecessary stress.

So, the next time life throws you a mental curveball, consider giving yourself the grace to go easy on your run. Your body and mind will thank you.

We’ve explored the secrets to effortless runs through nutrition, recognized signs that hint at the need for a running break, and understood how our busy lives can impact our runs.

That said, one thing becomes clear—running isn’t just a physical activity but a holistic experience.

Sources 

Prevention, Diagnosis, and Treatment of Overtraining Syndrome, American College of Sports Medicine