If any of these sound familiar, this blog is for you…
- You’re feeling tired all the time.
- You finish a run and feel completely wiped out.
- Your running pace isn’t what it used to be.
- You’re wondering if this is just part of getting older.
The good news – it doesn’t have to be this way.
At Long Run Collective, we work with women who are juggling careers, children, family life and ambitious running & sporting goals. One thing we hear time and time again is, “I just don’t have the energy I used to.”
While hormones can absolutely play a role during perimenopause and menopause, there are also a few simple habits that can make a real difference to how you feel before, during and after your runs.
Here are three that we encourage almost every LRC athlete to build into their routine.
1. Fuel and hydrate before you run
For years, women were told that fasted training was a good way to burn more fat. We now know the picture is much more complex.
Research suggests that women may respond differently to fasted exercise than men, particularly because fluctuating hormones influence how we use carbohydrates and recover from training. Training without enough energy available can increase stress hormones, reduce training quality and make recovery more difficult, especially for women who are already balancing work, family life and changing hormones. Studies have highlighted the importance of matching energy intake to training demands to support performance, recovery and long-term health in female athletes.
Before every run, we encourage our athletes to think about two simple questions:
- Have I had something to drink?
- Have I given my body some fuel?
This doesn’t need to be complicated. A slice of toast with nut butter, a banana, yoghurt or a small smoothie alongside some electrolytes can be enough to help your body feel ready to move. We love Trace Minerals in the morning.
2. Warm up before you leave the house
One of the biggest mistakes we see is treating the first mile as the warm-up.
Instead, spend five to ten minutes preparing your body before you even step outside.
A simple mobility routine wakes up your muscles, increases blood flow and helps your body move more efficiently from the very first step. It also gives you a chance to check in with yourself before the day takes over.
One thing Georgie loves doing during her warm-up is singing the song “Every Little Cell in My Body is Happy and Well” – want to hear it listen HERE.
It might sound a little different, but it shifts your mindset and sends your body a fun, positive affirmation all is well.
Once you’re outside, keep that first mile easy. Forget the pace on your watch. Let your breathing settle, let your body loosen up and simply enjoy moving.
If you’re never quite sure how to warm up, we’ve included one of our short, favourite LRC warm-up routines for you to try HERE.
3. Recover before life gets in the way
The moment you walk through the front door, recovery starts.
This is often where busy women struggle most. We get home, put the washing on, answer emails, make packed lunches or start dinner, and before we know it, an hour has passed without eating or drinking anything.
Instead, make recovery automatic.
Drink some water or an electrolyte drink, have a source of protein and take five minutes to stretch before getting on with the rest of your day.
One of our favourite quick recovery combinations is a kefir drink with a couple of Brazil nuts and walnuts. Kefir provides protein and beneficial live cultures, while Brazil nuts are rich in selenium and walnuts provide healthy fats. Adding protein soon after exercise helps stimulate muscle repair and recovery, while replacing fluids supports hydration and prepares you for your next session.
Small habits. Big difference.
If you’re feeling exhausted, don’t assume you simply need to train harder.
Often, the biggest improvements come from looking after your body a little better before and after your run.
At LRC, we believe running should give you energy, not take it away.
By fuelling well, warming up properly and prioritising recovery, you’ll not only feel stronger on your runs, but you’ll have more energy left for everything else that matters too.
If you’re looking for support to build these habits into your week, we’d love to help. Our coaching is designed for busy women who want to keep doing the sport they love while feeling healthier, stronger and more energised for the long run. Drop us a message to find out more longruncollective@gmail.com