If you’ve ever struggled to hold form and pace during the final miles of a race, you’re not alone. What if the key to unlocking your strongest finish wasn’t more mileage—but strategically timed fatigue?
Enter pre-fatigue running, a method that’s gaining traction for its powerful effect on endurance, efficiency, and mental grit.
Backed by emerging science, this approach simulates race-end fatigue to help runners become more resilient and economical when it matters most.
And now, thanks to a new randomized control trial published ahead of print in the American College of Sports Medecine, we’ve got hard data to support what experienced athletes have long suspected: training under fatigue—when done right—pays off in a big way.
What Is Pre-Fatigue Running?
Pre-fatigue running involves performing a short, bodyweight strength circuit before heading out on your run. Think:
- Squats
- Lunges
- Planks
- Push-ups (optional)
The idea isn’t to exhaust yourself, but to create controlled fatigue that forces your body to adapt. You’re teaching your muscles to operate efficiently when already tired—a scenario that mirrors the final stretch of a long race.
Why This Method Works
Builds Running Economy Durability
Running economy (RE) refers to how much oxygen your body uses to maintain a given pace. It’s a crucial metric for endurance performance. While many runners focus on fresh-state economy, what happens late in a race—when fatigue kicks in—matters even more.
In the recent study from Loughborough University, runners who added strength and plyometric training twice weekly for 10 weeks saw a 2.1% improvement in RE during the final minutes of a 90-minute run at race-relevant intensity. Meanwhile, those who ran only saw a slight decline.
That means stronger runners required less oxygen to maintain pace—even when tired. Over the course of a race, that translates into better efficiency and faster times.
Simulates Late-Race Conditions
You can only train for the demands of fatigue by… getting fatigued. Pre-fatigue running mimics the exhaustion and biomechanical strain you’ll feel in the final kilometers.
This approach helps you:
- Recognize form breakdown early
- Reinforce efficient posture under stress
- Build muscle memory for holding pace when it’s hardest
It’s the physical equivalent of a dress rehearsal for race day.
Enhances Mental Toughness
Fatigue isn’t just physical—it’s psychological. By consistently running in a slightly depleted state, you build the mental muscle to push through discomfort.
The Loughborough study also found lower Ratings of Perceived Exertion (RPE) in the strength group, even during the final stretch of the 90-minute run. Translation: they felt less tired doing the same work.
Mental endurance is often what separates finishers from competitors—and champions from the pack.
Backed by Science: Key Study Highlights
In the 2025 study, researchers tracked 28 well-trained male runners. Half added strength and plyometric workouts to their regular running, while the control group stuck to endurance training alone.
Here’s what they found:
- Running economy at 90 minutes improved significantly in the strength group compared to control (−2.1% vs +0.6%)
- Time to exhaustion at 95% VO₂max increased by 35% in the strength group, with no change in the control
- Lactate buildup and perceived effort were lower for strength-trained runners during the later stages of a long run
- Strength gains did not come with added leg mass, pointing to neural adaptations and muscle efficiency
Lead author Michele Zanini concluded that “adding strength training to a program of endurance running improved RE durability and increased high-intensity TTE at the end of a 90 min run”—findings that could reshape how competitive runners prepare for race day.
How to Implement Pre-Fatigue Running Safely
You don’t need barbells or a gym. A 5–10 minute bodyweight circuit is enough.
Sample Pre-Fatigue Circuit
- Air squats – 2 sets of 15 reps
- Forward lunges – 2 sets of 10 reps per leg
- Planks – 2 x 30 seconds
- Glute bridges – 2 sets of 15 reps
Then, go for your usual run. Keep the strength work light and dynamic—avoid heavy lifts or long sessions beforehand.
Frequency
Start with:
- 1x per week during a base or recovery phase
- 2x per week during race-specific prep
Guidelines to Follow
- Never sacrifice form. Tired running should still be clean running.
- Scale up slowly. Monitor how your body responds and adjust accordingly.
- Prioritize recovery. The goal is adaptation, not overtraining.
Who Should Try This?
Pre-fatigue running is ideal for:
- Marathoners training for strong finishes
- Runners who fade in the second half of races
- Anyone seeking a performance edge without more mileage
It’s particularly valuable during the final 6–10 weeks of a race build, when simulating race-day fatigue becomes critical.
Final Word
Fresh-state training has its place, but to unlock peak performance, you need to train for what happens when things get tough. Pre-fatigue running gives your body and brain a head start in dealing with late-race exhaustion.
As the research shows, it’s not just a training hack—it’s a strategy grounded in science. With just a few minutes of focused effort before your run, you can teach your muscles to move better, your mind to stay sharper, and your stride to stay strong when others fall apart.
Because races aren’t won at the start—they’re earned at the end.
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