How To Keep Your Energy Up During Endurance Events

Gym BuddiesAll too often, athletes compete or work out when they are too tired and as a result, they end up with an injury. Consistent exercise and practice are essential to athletes who want to do their best, but it is important to have the energy you need to focus and stay safe during endurance sports.


Being too tired can lead to falls, incorrect posture, or other mistakes that lead to injury. Protect yourself against these injuries—use the following tips to maintain your energy during endurance sports.

Start With Enough Sleep

Exercising when you are sleep deprived is dangerous and less productive. Getting enough sleep is a foundation for staying energized throughout your workout. Most people need about 7-8 hours of sleep every night to be healthy. Use these tips to make getting enough sleep a little easier:

  • Avoid drinking coffee within 6 hours of going to bed
  • Avoid looking at screens an hour before bed—instead of unwinding by watching TV, read a book, take a bath, or listen to calm music.
  • Exercising during the day will help you sleep better at night, but try to avoid exercising within 3 hours of going to bed.

Stay Hydrated

Dehydration quickly saps away your energy and mental focus. You don’t want to drink so much water that you have to frequently interrupt your workout or race for bathroom breaks, but you need to drink enough to keep your energy levels up.


Don’t force yourself to drink water when you don’t feel like it—instead, most experts suggest that you drink when you feel thirsty. Keep water or a sports drink accessible so that you can stay hydrated as needed. Listen to your body and ask your doctor if you need more guidance.

Give Your Body The Fuel It Needs

Carboyhydrates are key to providing your body with the energy it needs during an endurance event, but you’ll need more than simple sugars to keep yourself healthy and energetic. While simple sugars can give you an energy boost, they don’t provide much sustained energy. Eating a balanced diet with whole grains, lean protein, and fruits and vegetables will help you maintain your energy. A good example of a pre-race meal is a bowl of steel-cut oatmeal with almonds, a glass of milk, and a banana.


Maintaining your energy during endurance events is key to preventing injuries. To learn more about injury prevention and treatment, contact Dr. Murrell.