my long runs totally exhaust me, and i yet to find the secret as well.. hopefully we'll find it! haha

My long runs used to exhaust me, but now they leave me invigorated. I definitely try to sleep >8 hrs a night and I stretch and do active recovery exercises to keep my muscles loose and happy.
I worry about you overtaxing yourself both at work and in exercise every week. Maybe you could add naps, but you could also see if you could fit in some gentle yoga and meditation? I hope you feel better now!

This just started happening to me when my long run hit 8 miles. I was fueling properly before & after, but I obviously needed more. Here is what I do now for any amount over 7 miles:

15 min before I run ~ 1 Gu gel
45 min into my run ~ 1 Gu gel
Instead of all water, I do 50/50 half gatorade & water mixed

I basically add a Gu gel or other gel, every 45 min (or 4-5 miles) while running.

This has worked like a charm! No more exhaustion. I also have NO appetite on my long run days, so it is hard to make sure that I eat enough. I try to eat a nice, bigger meal when I get home (within30 – 45 minutes) and then something every 2-3 hours after that. It is hard when you aren't hungry, but I have felt so much better doing this. My long run this weekend was 10 miles and I felt like a million bucks all day! I didn't want a nap, I was running around all day.

Good luck!

i don't have an answer yet since I've never run more than 6 miles at a time, but I hope to soon! I'm sure there will be some great tips/ideas in this post, and I'm hoping I'll be able to use some later this year, too 🙂

I don't give myself time to get tired… I pack so much into my weekends that its not an option. As long as I keep moving and don't think about being tired, I'm good to go. Its about 8pm that night that finally myself "rest" and if I'm ready for bed, I'll just go.

I'll never forget the time I had just come home from a 20 mile run and my husband had me lugging 80lb bags of dry concrete mix…he was repairing the basement floor and I apparently had to help! He didn't understand why I was so tired…. ugh.

I definitely know the feeling of being absolutely exhausted after a long run. Recently, as my mileage has increased, I have stopped setting my alarm on Saturday mornings, and have allowed my body to wake up naturally (usually around 8). I have felt so much better during and after my long runs. This could be tough in the Florida heat, when you need to get your run in early. But, as fall approaches you may want to sleep a little extra! Good luck with your training!

I am way better than I used to be. I make sure that for any run over an hr I use my gels properly and get a ton of water in me. Post run I stretch and do relax a bit but I have found that by keeping 'moving' (e.g playing golf or even just chores) has combatted the fatigue I used to feel.

I've been getting super tired on long runs recently, too. I was confused for awhile until I ran while on vacation in Cape Cod, which is about 20 degrees cooler than what I've been doing this summer. I'm no expert on this kind of stuff, but at least for me something about the heat does me in, even though I feel fine while doing them.

My Long Runs exhaust me! I had a 13 miler this weekend and I was wiped the next day!!

Hey Caitlin! I definitely feel my energy zapped when I do long runs (usually on Sat). I'm training for the Chicago Marathon so i'm up to 15-18 milers now. Recently, I've just accepted that I need a nap or a quiet afternoon at home. Yoga actually helps restore my muscles and mind and keeps me moderately energized. Good luck!

i find that runs lasting longer than 75 minutes require me to fuel up differently (pre, during, and post run). and i have to disagree with anonymous that you don't need gels, etc until about 13 mi.

What has worked the best for me, recently, is prefueling with some type of bread/pb, bringing shot blocks with me (i suck down one every 30 minutes, even if i'm still feeling strong), and then immediately after my run i drink a coconut water. it has tons of potassium in it and prevents me from having excessive soreness. and i do this everytime i run 8 mi or more.

i also always need a nap on days i do long runs like this. may be b/c i don't get much sleep during the week, but also because when i run these distances, i have to start at 5:30 am (i life in baton rouge la and its hella hot!).

hope this helps a little. i find that my eating habits (types, times, etc) are actually similar to yours and so i thought my input would help! good luck with your training

ana – oo coconut water, good idea! and yea — like you, i need gels WAY before mile 8 or 13.

I second coconut water! I love it. We've replaced out normal hydration using gatorate w/ coconut water and it's working out wonderfully. Although it's more expensive I think it's worth it. Don't get the oversweetened coconut water, those are just toxic.

I'm not really a runner, more of a walker, but I find that days when I walk more than 4 or 5 miles I am exhausted, so you're not alone! These also tend to be the days that I come home and find that I have NO food in my fridge. I end up being thankful that I live in nyc and can have any kind of food delivered to my door at any time of day. By the time I get out of the shower and throw clothes on, my food is here. Give it an hour and I am now clean, stuffed, and in an "I don't want to move" coma. Give it another hour after just lying in my bed watching trashy tv and blog stalking and I have a second wind that drives me to either clean or take a nice and relaxing stroll around the block (granted its not a billion degrees outside, cuz this girl does not want to sweat and have to shower again in a couple hr time frame). I guess what I am trying to say is that if right after I relax and refuel, I bounce back soon. If I try to make myself keep doing stuff and go go go, than I wind up exhausted for the next few days and lacking energy…AKA, I always try to allow myself the opportunity to unwind after a big workout and then get back into my normal routine once I feel energized.

I second what was said about taking in a recovery drink immediately after your run. As soon as you get home, have a glass of chocolate milk. Apparently the ratio of protein to carbs is perfect for recovery. Also, try to do it within 30 minutes of finishing your run. If I miss the 30 minute window, I end up clonking out for a 2+ hour nap.

I ran 15 miles on Saturday, but drank the milk immediately after. I managed to stay on my feet all day. I slept like a rock Saturday night though!

Also… I'm another HUGE fan of coconut water!

If you are feeling that drained from increasing your activity I can almost guarantee it's from not eating enough in general, generally when exercise fatigues you it's either from overtraining or undereating for your activity level. I'd try increasing overall cals, if not daily, at least on the days prior to your long runs (assuming that you already eat more on long run days).

Yes! When I trained for my first 10K, I would be unable to do anything for the rest of the day after a 5 or 6 mile run.
A friend who is a more experienced runner told me it was probably a fueling problem, but I really felt that I was doing a good job of eating before and after my runs.
Due to the post-run exhaustion issue, I really didn't see myself running long distances in the future. Of course, never say never, b/c as I've continued to run in maintenance mode (I did a bunch of local 5K races this summer, but all of our long races are in the winter and spring) I've found my standard runs kept getting longer and longer (from 3 miles 2 or 3 times a week to 4.5 miles 2 or 3 times a week) just b/c I was enjoying myself and didn't feel like stopping.
Now I've started training for a half marathon and ran my first 6 mile run in several months. When I got home, I made a point to shower, eat, and take a 1.5 hour nap ASAP- afterward, I felt fine! I think making a point to take a nap has really helped but I also think that increasing the distance of my short runs has given me more stamina for longer runs. We'll see if this continues to be true as I keep increasing my miles.

It totally depends on the day for me, if I work to my maximum level than it can be very draining. Make sure to get enough sleep, hydrate appropriately, and you will likely adjust!

Sleep truly is crucial!!! I've noticed a huge difference in my post-run energy levels on days when I had gotten the proper amount of sleep the night before.

I also find that I tire out quickly after long runs when I do't eat much directly after. Often I have no appetite after running 10-18 miles at a time, but I think it's important to eat something regardless to help with recovery!

maybe you aren't getting enough sleep or you are giving your body enough fuel! or maybe your body just needs some time to adjust to running long runs again because it is not used to it!

i just wanted to comment that i am DEFINITELY eating enough calories on long run days. before my 8.0 miler, i had a 300 calorie snack, i ate 100 calories during the run, and i came home and ate another 500 calories immediately. then, within the next two hours, i went out to lunch (not shown in the post), and had a huge breakfast burrito with hash browns, three eggs, sour cream, and cheese. i also split a hummus and pita chip appetizer with the husband. trust me, i am eating enough. 🙂

Hey! I'm training for a marathon now (the race is in October). At first, my long runs totally wiped me out, too. After doing a bunch of research, i.e. reading and also experimenting, I've decided that the secret is SLEEP. Sleep allows your body to rest and repair, and it's SO IMPORTANT when you're training. I've found that as I honor my sleepiness during the week, I'm less beat by–and, in fact, more energized by–my long runs, which are now up to 18-ish miles. Good luck! Be nice to your body, and it will be nice to you.

By slowing my pace waay down I have felt much better after my long runs. Running at a low HR means I can go longer without getting tired.

Caitlin-
To be honest, this is why I don't go on longer runs! I generally stick to 4-5 miles about 6 days a week, and that works for me! Longer then that would completely drain me. I don't get how some other bloggers can run long distances day after day and NOT be exhausted!!

I find if I keep moving i am fine. If my ass hits the couch then it is over and I am crazy sore and stiff the next day. Stretching and moving is key!

Hi Caitlin,

I'm studying to be a dietitian, and I've learned that lacking iron can make you feel really exhausted, particularly during or after exercise. Even if you take an iron supplement, it can be a challenge for vegetarians to get both kinds or iron: heme iron (which comes from animal products, like red meat) and non-heme iron (which comes from plant sources.) You may be feeling this way because you might be lacking heme iron. I'm not saying that you shouldn't be a vegetarian. Lots of people are vegetarians! It just might be something to be aware of, and if you continue to have problems with your energy level, you can talk to your doctor about it. Of course, that might not even be the problem at all.

Its weird after some long runs I am EXHAUSTED (like you!) and other times I'm fine. I think what makes me really tired is when I run in the heat and sun. Those two factors realy do me in. I could see that you would be running in both quite often. Do you ever do long runs at night?

For me it's 8 or more miles and I am out – tired and hungry for the rest of the day. I have no remedy other than sleep. 🙂

Yup, I'm the same way…right around the 6 miler mark…it is nappy time! I'm getting ready for a 10 miler in the beginning of October, and I just know that I'll have to schedule in a bit of 'rest' time after my longer runs. Oddly enough, after I play a tough/hot tennis match, the same thing happens. I figure my body needs it, or I wouldn't be so tired!

Also, quick question…do you do anything with the quinoa before toasting? I have some sitting in my pantry that I need to so something with…and I like how it looks toasted/baked!

I dont eat soy anymore but your tofu looks awesome! When I used to eat tofu, I could never get it quite right in the oven. Clearly, you got it just right, it looks great! Wish my body could tolerate it.

And yeah, I do get exhausted from too much distance. I run about 5-6 miles daily and any over that and I am too tired. However, I am not sure how old you are, I am 33 and have a 2.5 yr old. When I was in my 20s I was actually more tired than I am now. I think something about motherhood conditions you to function on waaaaaay less sleep than I ever, ever thought was possible. I used to be an 8-9 hr a night girl. I can tell you in 4 yrs I have not slept more than 6-7 hrs, and usually not all in one chunk. Motherhood, I tell ya.

A good dose of protein after a long run really helps me. And some whole grains for carbs. I've found that I'm less tired (though I'll never turn down a nap after a long run!) if I eat protein pretty quickly after my run.

I don't recall long runs exhausting me before (it's been a while) but I would make sure to get more sleep and maybe even a nap in the middle of the day if you can. Good luck!