15 Ways to Boost Energy for Running

Reading time: 10 min
  • Regular exercise is crucial for boosting energy for running
  • A proper warm-up is essential before a run
  • Adequate sleep is vital for energy levels
  • Hydration is key to maintaining energy levels during a run
  • A balanced and nutritious diet is crucial for sustained energy

Running is a fantastic exercise that provides numerous health benefits.

However, sometimes we struggle to muster the energy to go for a run.

If you’re in this situation, don’t worry!

This article provides ten effective ways to boost your energy for running, helping you get moving quickly.

Let’s dive into the tips and tricks to enhance your running energy levels!

How to Boost Energy for Running

If you have a low energy level, it can affect you in several ways.

It is hard to start running, but your running performance can also suffer as a result.

It makes sense; longer runs require more energy, and any runner will know the importance of fuel for the body.

Energy isn’t just calories, though.

There are many factors that you might not have thought about!

From increasing sleep to reducing stress, let’s look at the best ways to get your energy levels up and pumping.


Ways to Boost Energy for Running

Exercise Regularly

Want to boost your energy for running?

Start running! Your body is more than out of shape when you don’t exercise.

Your overall fitness level is lower, and your resting metabolism is lower.

That means that getting started with exercise is way more complicated than when you have been doing it for a while.


And this isn’t just running.

Swimmers, weightlifters, and even yoga enthusiasts will have much more energy for running than your classic couch potato.

Start a regular exercise routine to boost your energy.

Try strength training and circuits to boost your fitness levels and prepare you for running.

Warm-Up Properly

Warming up correctly is an integral part of any workout routine, and running is no exception.

Using a combination of static and dynamic stretches will increase your flexibility in preparation for your run.

It’ll also get your heartbeat pumping, which means it’ll be less of a shock on your heart once you start the run, and you are more likely to be able to go longer and harder.

Remember, if you don’t have time to warm up, you don’t have time to work out.

Get Adequate Sleep

Want to know the real secret of getting energy for running?

A good night’s rest. Quality sleep is so vital for the human body.

It prepares us for the day and is directly linked to our energy levels.

Think about it.

Adequate Sleep

There’s just no way you could run a marathon if you only slept for 2 hours the night before.

And your daily runs aren’t so different!

Ensure you get at least 7 hours of quality bedtime in to give your body the rest it needs.

Hydrate, Hydrate, Hydrate

Water is the key to life and the key to your workouts!

If you feel tired, sluggish, or dizzy after exercising, it may not be your lack of energy; instead, you are missing a bit of good old-fashioned H2O.

When you become dehydrated, your body immediately knows something is wrong.

You may start to feel a headache, dizziness, or fatigue, and your heartbeat may increase.

Unfortunately, the symptoms of dehydration may be hard to identify, and many mislabel them as tiredness or even hunger!

The only way to fight against dehydration is to replenish your liquids lost through sweating with water or a sports drink.

Try making your sports drinks at home using a dash of salt for electrolytes, a spoonful of honey for fuel, and a splash of orange juice for vitamin C.

Mix it into a big bottle of water, and voila!

Change Your Diet

While we are on the topic of what’s going into your body, if you want to boost your energy for running, the first place you should probably turn to is your diet.

Nutrition-poor, unbalanced diets are absolute no-nos.

And don’t make the mistake of thinking that that candy bar or energy drink will give you energy for your run!

Simple sugars will provide you with a short-term hit, but your blood sugar will plummet over a few hours, and you’ll end up in an even worse position than when you started.

The only way to build up running stamina is through a nutritious, balanced diet full of protein, smart carbs, and healthy fats.

Let’s check it out.


Protein is an essential component for building muscles. It also aids recovery and fights against muscle fatigue.


Ensure you get enough protein daily, either through supplements or natural sources like eggs, yogurt, and chicken.

Most sports nutrition experts will recommend runners consume 0.5–0.9 grams of protein per pound of body weight, depending on their energy expenditure.

Smart Carbs

A smart carbohydrate includes complex carbs that take a long time for your body to break down.

Think of things like oats, fruits, beans, and sweet potatoes.

These are excellent energy sources for any runner, especially endurance athletes, as they won’t spike your blood sugar like simple sugar.

Instead, these foods fill you up and give you enough power to run all day.

While you may have heard about sports supplements like energy bars, energy chews, or running gels, we advise against their use.

These energy gels and supplements are full of simple sugar, which won’t benefit you in the long run.

While an energy gel may be helpful to a marathon runner during marathon training or on race day, it is more than the average person will need.

Healthy Fats

Healthy fat sources are excellent sustained energy sources full of nutritious compounds like amino acids and omega-3.

Try eating a serving of healthy fats daily using avocado, nut butter, seeds, or fatty fish like salmon and mackerel.

Get Enough Iron

Are you tired and weak?

Do you feel lightheaded when you run? Do you suffer from shortness of breath or irregular heartbeats?

You may not be consuming enough iron. Iron deficiency, known in its extremes as anemia, is an absolute energy killer.

And is surprisingly common, typically affecting women and adolescents.

It’s also common among those following a strict vegetarian or vegan diet, as red meat is a top source of iron.

Anemia has double effects, as it hinders muscle repair and may lead to muscle soreness after your run.

If you think you may be suffering from an iron deficiency, talk to your doctor or other health care professional who can prescribe a course of iron supplements.

Reduce Alcohol Intake

Alcohol. Friend or foe, there’s no denying that a hangover is a massive motivation killer for that Sunday morning run.

But did you know it goes even further than that?

Regular consumption of alcohol damages your body in more ways than one.

It leads to weight gain, high blood pressure, a weakened immune system, and an increased risk of heart attack, stroke, and certain cancers.

Reduce Alcohol

Even just a couple of drinks every day are major energy killers.

That’s because your body has to waste a lot of energy and resources digesting the alcohol—energy that could have been used in your morning run!

If you are serious about your training plan, ditch the alcohol for a few weeks and feel your energy levels!

Skip the Caffeine

Many people believe that caffeine is an excellent energy source.

However, caffeine can only provide short-term energy boosts, like sugar or candy.

It doesn’t increase your body’s energy levels or provide long-term running stamina.

Furthermore, caffeine withdrawal can lead to headaches, fatigue, and reduced energy levels, which is not ideal for runners, particularly during marathons.

If you’re a coffee addict, consider trying a caffeine-free alternative, such as lemon tea or rooibos, which can help hydrate and provide a refreshing boost.

Reduce Stress

If you suffer from poor energy levels, it might be stress.

Long-term and short-term stressors negatively affect the body, not only mentally but physically too.

The physical effects of stress include aches and pains, fatigue, irritability, insomnia, and migraines, to name a few.

Reduce Stress

Stress can have a devastating impact on every aspect of your life, including your training plan.

Luckily, daily exercise, like running, actually reduces stress.

Therefore, once you start running, you’ll notice these effects go away, and you’ll have more physical and mental energy for your workouts and your life!

Try Something New

Don’t feel like going for a run today?

Are you lacking not only energy but motivation as well?

It might just be that you aren’t low on power as much as you are getting bored of your routine. It’s a good idea to switch things up now and then.

Doing so will keep you excited as well as interested in running.

So how can I switch things up? Easy!

If you always run on a treadmill, try going for a trail run next time! If you always follow the same route, try exploring a new area!

The chances are that trying something new is enough to get you out of a running rut and give you back your motivation and energy for running.

Care for Your Joints

Your body cares for you, and caring for your body in return is the best way to keep it healthy in the long run.

While staying active is very important, caring for your joints whenever you run is also crucial.

Make sure to warm up and cool down properly to avoid long-term damage.

Doing so will also keep you injury-free and fit, which is the best way to ensure you always have enough sustained energy for your daily runs.

Add Whole Grains to Your Diet

Eating whole grains, such as oats, quinoa, and brown rice, can provide a steady source of energy for your runs.

These complex carbohydrates release glucose slowly into your bloodstream, providing sustained energy for longer periods of time.

Eat Natural Honey

Natural honey is a great alternative to sugary snacks when you need an energy boost.

It contains natural sugars that are easily digested and absorbed by the body.

Add a spoonful of honey to your pre-run snack or mix it into your post-run recovery drink.

Benefit from Sports Massage

Sports massage can help improve circulation, reduce muscle tension, and enhance recovery, all of which can contribute to increased energy levels for running.

Regular sports massages can also help prevent injuries and improve overall performance.

Avoid Sugary Snacks

While it may be tempting to reach for sugary snacks for a quick energy boost, they can lead to a crash in energy levels later on.

Instead, opt for snacks that are high in protein and healthy fats, such as nuts, Greek yogurt, or a protein smoothie.

These will provide sustained energy and keep you feeling satisfied for longer periods of time.


Enough energy to fuel your body through its run is essential for every type of runner.

If you are low on power, try one of these tips and let us know what works for you!