Why You Feel Drained After Long Runs & How to Fix It
You nailed your long run - the miles are logged, your legs are buzzing... and then the crash hits. You're shattered, ravenous, and can barely focus for the rest of the day. Sound familiar?
Feeling drained after long runs isn’t a sign of weakness - it’s a signal from your body that something’s missing. And for many female endurance athletes, that ‘something’ is often nutrition, hydration, or recovery planning.
At Pretty Strong Coaching, we work with busy women like you - women who are juggling work, family, and training - to not only finish long runs, but recover from them well. So let’s dive into why you’re crashing post-run, and how to bounce back stronger, not slower.
Why You Feel Exhausted After Long Runs
There are a few key culprits when it comes to that post-run energy crash:
1. You’re Underfuelling
Many runners under-eat before and after their long runs, worried about weight gain or simply too busy to plan ahead. But if you don’t fuel adequately, your body will hit the wall - both during and after.
2. You’re Not Refuelling Soon Enough
That 30-minute post-run window isn’t a myth. If you delay your post-run nutrition, your body struggles to replenish glycogen and repair muscle tissue effectively - leaving you sluggish and sore.
3. You’re Not Hydrating Properly
Long runs (especially in the heat or humidity) lead to significant fluid and electrolyte loss. If you only sip water and skip electrolytes, you risk dehydration, headaches, and muscle cramps.
4. You’re Missing Recovery Strategies
Recovery isn’t just about food - it’s about sleep, movement, mobility, and downtime. Skipping this step means your body never fully repairs, and you carry fatigue into your next session.
The Best Foods to Eat Post-Run for Sustained Energy
Nutrition is your superpower post-run. Here’s how to use it strategically:
1. Aim for Carbs + Protein Within 30 Minutes
Your body is primed to absorb nutrients after a run. The goal? Replace glycogen stores and repair muscle fibres.
Carbs: Think oats, rice, fruit, or potatoes
Protein: Eggs, yoghurt, chicken, protein powder
Quick combo ideas:
Smoothie with banana, protein powder, oats, and almond butter
Greek yoghurt with berries and granola
Rice cakes with cottage cheese and honey
2. Don’t Skip the Meal After
That first snack is great, but it’s just the start. You’ll need a proper post-run meal within 1-2 hours to fully refuel.
Balanced post-run meals should include:
Carbohydrates for energy
Protein for muscle repair
Fats for hormone health and satiety
Veggies for fibre, antioxidants, and micronutrients
3. Include Anti-Inflammatory Foods
Support recovery with foods that reduce inflammation and boost immune function:
Oily fish (like salmon or sardines)
Berries
Leafy greens
Turmeric, ginger, and cinnamon
Dark chocolate (yes, really!)
Hydration & Electrolytes: The Overlooked Recovery Tools
Water is essential - but it’s not enough on its own after a long run.
1. Replace Electrolytes Lost Through Sweat
Sodium, potassium, and magnesium are crucial for muscle function and fluid balance. Low levels can leave you feeling flat, dizzy, or headachy.
Post-run options:
Electrolyte tablets or powders
Coconut water
Salted snacks like pretzels or miso soup
2. Monitor Urine Colour
Pale yellow = good hydration. Dark = time to drink more.
3. Hydrate Before You’re Thirsty
Don’t wait until after the run to start hydrating. Start the day well-hydrated and sip consistently throughout your run.
Macros & Recovery: Getting the Balance Right
For female runners, getting your macronutrients right matters for energy, hormone balance, and performance.
1. Carbs Are Non-Negotiable
They’re your body’s preferred energy source - especially during long runs.
Think: bread, rice, oats, pasta, fruit, starchy veg
Pre-run: A banana with peanut butter or toast with honey
Post-run: Rice bowl with protein and veggies
2. Protein = Repair & Resilience
Aim for 1.5-2g of protein per kg of bodyweight per day, spread across meals.
Include protein in every post-run snack and meal
Good sources: eggs, Greek yoghurt, lentils, chicken, tofu, whey protein
3. Healthy Fats Support Recovery
Don’t fear fat - it supports hormones and satiety.
Add avocado, olive oil, nuts, seeds, or salmon to meals
Practical Recovery Tips for Busy Women
It’s not just about what you eat - how you recover matters too. And if you're a working mum or corporate professional with a million tabs open in your brain... you need strategies that fit your life.
1. Don’t Skip Your Cooldown
5-10 minutes of gentle walking and light stretching helps clear waste products from your muscles and aids recovery.
2. Move Gently Later in the Day
Low-impact movement like a walk, yoga, or mobility can prevent stiffness and promote blood flow.
3. Sleep Is Your Superpower
You repair and rebuild during sleep - especially after long runs. Aim for 7-9 hours where possible.
Sleep hacks for runners:
Eat a carb-rich dinner
Avoid caffeine after 2pm
Use magnesium or Epsom salt baths
4. Track Patterns
Use a journal or app to monitor energy, mood, sleep, nutrition, and how you feel after long runs. Over time, you’ll see what works and what doesn’t.
Why Female Runners Are More Susceptible to Crashing
Let’s talk hormones.
Low oestrogen and progesterone in the luteal phase can impact fluid retention, digestion, and blood sugar stability - making you feel more fatigued post-run.
Under-eating or poor fuelling can disrupt your cycle altogether and compromise recovery.
If you regularly crash after long runs, feel irritable, or struggle with performance... it’s time to review your whole fuelling and recovery approach - not just your training schedule.
Fuelling FAQs from Pretty Strong Coaching Clients
"I feel sick after long runs - what should I do?"
Try liquid nutrition post-run (e.g. smoothies, chocolate milk, protein shakes). They’re easier to digest when appetite is low.
"Should I eat even if I’m not hungry?"
Yes - especially within 30 minutes post-run. Your appetite may be suppressed, but your body still needs fuel to recover properly.
"How much should I drink after a long run?"
A good guideline is 1.2-1.5 times the amount of fluid you lost in sweat. A quick way to check is to weigh yourself before and after a run.
Final Thoughts: Recovery Is Where the Magic Happens
Your long run isn’t over when you finish the miles - it’s over when you’ve recovered from it. And if you’re always dragging your feet for the rest of the day, it’s a red flag that your body needs more support.
You don’t need to overhaul your entire routine - small tweaks in hydration, nutrition, and recovery habits can transform your energy and performance.
Ready to Train Smarter, Recover Better & Perform Stronger?
At Pretty Strong Coaching, we help busy women like you fuel properly, train with purpose, and recover like pros - even with a hectic schedule. Whether you’re chasing your first half-marathon or training for your next triathlon, we’ve got you covered.
Want personalised support from a coach who understands endurance, hormones, and real life? Let’s chat and build a plan that works for you.
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