How To Get Energy Back After a Morning Run

 Running first thing in the morning offers several benefits, including increased calorie burning for the rest of the day and the satisfaction of getting your day off to a fit and healthy start. The downside is that if you’re new to running or have recently increased your distance, pace or both, you may find yourself getting tired before your day is half over. With a little planning and some prep work, you can replenish that lost energy and keep going all day.

HYDRATION

It is crucial to stay well-hydrated if you are exercising. One of the symptoms of dehydration is fatigue. How much water to drink depends on your individual needs and is influenced by your body weight, age, gender, level of exertion and even the climate you live in. The general rule of thumb is to drink between 32 ounces and 64 ounces of water per day, but if you are running every morning it may be necessary for you to drink more. Drink at least 16 ounces of water after your morning run to rehydrate and then sip water throughout the rest of the day.

CARBOHYDRATES

Carbohydrates are important for energy, but it’s important to eat the right kind. Starchy, sugary snacks may give you a quick burst of energy, but this is generally followed by a crash as your body releases insulin to soak up the excess sugars in your bloodstream. The sudden drop in your blood sugar levels can cause your brain to send out hunger pangs, making it harder to control your portions. Fruit, fresh vegetables and whole grains like oatmeal or whole-wheat toast are all good sources of healthy carbohydrates.

PROTEIN

Lean protein takes longer to digest and can help keep you feeling full for longer than carbohydrates alone. Low-fat dairy, nuts and seeds, beans and legumes, and lean meats, poultry or fish are all good sources of protein. An egg-white omelet with spinach and tomatoes and a piece of whole-grain toast offers nutrition to regain energy after a morning run without making you so full you get sleepy.

WARNING

Feeling lightheaded or dizzy after a run is not normal. It may be a sign of very low blood sugar, dehydration or overexertion. Eat a very light meal such a piece of whole-grain toast or fruit 30 minutes to one hour before your morning if you have time. Carry water when you run, and keep track of your target heart rate. If the dizziness persists, consult your physician.