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Working out is a great way to get in shape, keeping our bodies functioning and healthy. But, many people experience tiredness when they begin to work out which can feel discouraging, leading many of us to quit exercise for good. However, there are so many valid reasons for workout fatigue and you shouldn’t give up so soon!
Feeling tired at the beginning of a workout can be attributed to various factors including poor hydration and nutrition. If we don’t fuel our bodies properly, they cannot cope with physical strain. Fatigue can also be caused by having too little sleep, as well as incorrect form.
Why Do I Get Tired as Soon as I Start Working Out?
There are multiple factors such as eating and drinking patterns, rest and form that makes you tired at the start of a workout.
Eating schedules and drinking patterns can have a major impact on our fitness levels. When you are dehydrated or sweating a lot, your body is losing vital electrolytes. This leads to muscle fatigue and potential cramping. So, being dehydrated at the beginning of your workout sets you off on the wrong foot.
Experts recommend that you eat something light an hour or so before your workout. If haven’t eaten anything before exercising, your body will feel sluggish as it doesn’t have the fuel it needs. Therefore, your performance will be decreased. Experts recommend a healthy and balanced diet packed with fruits, vegetables, protein, and plenty of carbs to keep your energy up! This will help you stop feeling tired during your workout.
Rest is another major factor. If you haven’t slept well before your workout, your motivation will immediately be decreased. This means that your workout will seem a lot harder than it normally does. You should also allow proper rest time in between your workout sessions so that your body has a recovery period. This will make you feel refreshed and reinvigorated to exercise again. But before you leave to exercise, don’t forget to warm up, and grab a triple-layered cotton cloth mask for your rest stop at the local café.
Finally, having incorrect form can make your workouts seem more difficult. Incorrect form causes you to strain your body and waste energy. This makes you more prone to injury as well as fatigue.
The First Few Minutes of Running is the Hardest
The first few minutes of your run are the hardest because your body runs on different energy systems. When you begin running, you are taking your body from an anaerobic state to an aerobic one.
Initially, your body doesn’t have enough oxygen pumping around it to physically cope with the strain of running. Essentially, your body is in shock. After those first 10 minutes, your body reacts and begins to pump oxygen at a faster pace. This eases your performance and makes your run seem more leisurely.
The initial few minutes are also so challenging because they require a lot of mental motivation. Often, when you are focusing intensely on being exhausted and out of breath, it will only worsen the situation and encourages you to stop running. A lot of people struggle to push through the mental barrier of exercise, causing them to think, for example, if a 2km run is worth it.
Instead, try to give yourself a distraction within the first few minutes. Listening to music can help you combat this issue. Try choosing motivating songs and the time will fly by!
How Long Does it Take For a Run to Get Easier?
Generally, the first 10-15 minutes of your run is the most difficult because your body and muscles are still warming up. To ease this problem, you should do a warmup before running at your normal speed.
In terms of when the overall act of running gets easier, a lot of avid runners say that they felt comfortable once they could run for 30 minutes without stopping. Most people will usually notice their body becoming more adapted to running after around 6 weeks of running regularly. The more you run, the more your body will adjust. But don’t push yourself too far as this can lead to some health issues and overexercising.
In terms of when the overall act of running gets easier, it varies between every individual. The more you run and consistently exercise, the quicker your body will adjust. A lot of avid runners say that they felt comfortable once they could run for 30 minutes without stopping.
Most people will usually notice their body becoming more adapted to running after around 6 weeks of running regularly. The key with any fitness is to be consistent. The only way to improve and feel better when exercising is to do it often. But be sure you don’t push yourself too far. You can always start by walking. Plan how many days a week you should walk into your schedule and start building your fitness from there.
If you run more often, your heart becomes stronger and can pump oxygen around your body more easily. Your legs become tougher, you may notice some weight loss, and you will probably run much faster than when you started your running journey. It’s all about being patient and you will soon see results!
Does a Warmup Make a Run Easier?
Warmups make running easier by allowing your muscles and joints time to loosen up and gradually raise your heart rate and temperature. This puts less strain on your heart whilst still increasing blood flow to your muscles.
To begin warming up, for the first 10 minutes of your workout run slower than normal or even walk. This will help to prevent as much injury as possible and will enable you to run for longer. You should also try stretching, lunges, or squats to limber up. Dynamic stretches are recommended rather than static ones. Dynamic stretching is a constant movement/stretch that isn’t held for long. Because of the moving, it increases blood flow to your muscles, properly warming them up ready for a workout or run.
Warming up also allows you to mentally ease yourself into a workout which will keep you motivated. There aren’t many reasons to not warm-up because it is so beneficial to your workout and muscle preservation.
How Long to Warmup Before Running
Generally, before running warming up for 15 to 20 minutes is recommended. This can change depending on what kind of workout you are doing and how far you are planning on running. For easy runs, walking or jogging for 5 to 10 minutes will be fine. For longer runs, jogging at an easier pace for 10 minutes is a good warmup.
If you’re planning on doing speed training, a 20-minute jog and dynamic stretches such as jumping jacks or opposite toe touches are a must. It’s important not to skimp out on warmups so you can carry on running at your best.
So, Why Do I Get Tired So Quick When I Run?
Overall, you get tired quickly whilst running because your body is under a lot of physical strain. If you haven’t prepared yourself by eating properly, staying hydrated, getting enough sleep, or warming up, you’re bound to have a hard time.
So, don’t be disheartened if you can’t run 10k on your first go. You can’t expect amazing results overnight, they take weeks to become noticeable. Keep on trying at a pace that suits you. Remember, slow and steady wins the race and everyone’s workout journey is different.
For more exercise, health, and lifestyle tips, check out Vidar Australia’s blog. We can tell you the 6 foods you never knew could cause inflammation. We also discuss where happiness comes from and why you get headaches when sitting inside all day.