Being worn out after a long run is typical. You've put a lot of physical strain on your body and used a lot of energy. It's likely that you'll want to relax the rest of the day, get a good night's sleep, or perhaps take a nap in the middle of the day. The following day is for rest and light activity.
Train your muscles to run and be on your feet for hours at a time by running long, slow distances. If you're preparing for a distance event, you should learn how to maintain a steady pace even when you're feeling tired and practise refuelling and hydrating while you're running.
Now here are some tips
Get Fuel First
It is up to each individual how much and when to eat before a lengthy run, although it is typically not advised to begin on an empty stomach. For your muscles to use while you're running, you need some fuel reserves. Make sure to refill your energy reserves throughout a lengthy run with sports drinks, gels, and other fuel as necessary.
After a lengthy run, you'll probably feel more exhausted if you become dehydrated. A full glass of water should be consumed at least an hour before your run to ensure proper hydration. Throughout your run, make sure you have access to water and a sports beverage. Drink whenever you feel thirsty, and after the first 30 minutes, switch to a sports drink that restores electrolytes.
Get Regular Enough Sleep
You should make sure you get adequate sleep each night of the week because of this as well. The recommended amount of sleep for the majority of adults is seven to eight hours of high-quality sleep each night.
Avoid the "to"s: too much running, running too frequently, and running too quickly as you design your running schedule. If you're having trouble recovering from a long run, you might be running too far or too quickly for the distance.