When Tired Becomes Something More
Every runner feels fatigue sometimes — after a long workout, during a tough race, or when life stress piles up. But if you’re feeling drained on every run, constantly sluggish, or unable to bounce back even with rest, you might not just be “tired.”
You might be dealing with Low Energy Availability (LEA) — and it’s more common than you think.
What Is Low Energy Availability?
Low Energy Availability happens when the energy you’re putting into your body isn’t enough to cover both daily life and training demands. In plain English:
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You’re burning more than you’re eating.
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Your body starts conserving energy by cutting corners elsewhere.
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The result is fatigue, poor recovery, and eventually health issues.
It’s not always intentional under-fueling. Sometimes it’s as simple as:
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Busy schedules → skipped meals.
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Fear of carbs → not enough fuel.
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Training volume increases → intake doesn’t keep up.
How LEA Shows Up in Runners
LEA isn’t just about feeling “low energy.” It shows up in different ways:
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Performance stalls: You’re training hard but getting slower.
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Constant fatigue: Even easy runs feel like slogs.
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Frequent injuries: Stress fractures, tendon pain, or recurring niggles.
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Sleep struggles: Restless nights or difficulty staying asleep.
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Hormonal disruptions: For women, missed or irregular cycles; for men, low testosterone.
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Mood shifts: Irritability, brain fog, or feeling unmotivated.
These aren’t just annoyances — they’re red flags.
Why Masters & Menopausal Athletes Are at Higher Risk
Energy availability gets trickier as you age or move through menopause:
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Hormonal changes impact recovery, muscle mass, and bone density.
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Metabolic shifts mean your body uses energy differently.
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Recovery windows widen, so under-fueling hits even harder.
This isn’t about fragility — it’s about recognizing that fueling needs change. Ignoring that puts performance and long-term health at risk.
How to Fix It
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Audit Your Intake vs. Output
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Track what you’re eating against your training load for a few days.
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Notice if there are gaps around workouts or during busy days.
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Fuel Before, During, After
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Carbs before = energy.
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Fuel during long runs (30–60g carbs/hour).
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Protein + carbs after = repair and recovery.
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Don’t Fear Carbs
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They’re your body’s preferred fuel. Restricting them is often the first step into LEA.
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Protein Matters More Than Ever
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Aim for 25–30g per meal, especially for masters & menopausal athletes.
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Listen to the Signals
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If you’re always fatigued, always sore, or hitting performance plateaus — it’s not grit you need, it’s fuel.
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If this feels familiar, you don’t have to guess your way through it:
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LEA Guide → A 21-page resource to help you recognize, track, and correct low energy availability.
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Thrive³ Strength Plan → Build muscle and tendon resilience that fuel alone can’t cover.
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Tendon Health Guide → Many tendon injuries are aggravated by LEA — this helps you break the cycle.
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1:1 Coaching → Custom strategies for fueling, training, and recovery so you don’t fall into the under-fueling trap.
Low Energy Availability FAQ
What’s the difference between normal fatigue and LEA?
Fatigue after a tough workout is expected. LEA shows up as chronic fatigue that doesn’t resolve with rest days, plus performance stalls and health changes.
Can you have LEA without losing weight?
Yes. LEA isn’t always about visible weight loss. Your body can under-fuel even at a stable weight, especially if you’re active but not meeting energy demands.
How do I know if I have LEA?
Look for patterns: constant fatigue, stalled progress, frequent injuries, hormonal shifts, or disrupted sleep. The LEA Guide includes questions to help you self-assess.
Is LEA the same as RED-S?
They’re related. LEA is the energy mismatch; RED-S (Relative Energy Deficiency in Sport) is the broader condition with health and performance consequences.
How can masters and menopausal athletes prevent LEA?
Fuel consistently, prioritize protein, and don’t skip recovery nutrition. With slower recovery windows, under-fueling hits harder — so prevention is key.
Low energy isn’t just “being tired.” It’s a mismatch between what you’re asking of your body and what you’re giving it in return.