Increasing calories after finishing program

haysavam

i finished the C25K program Jan 26. I have had five solid runs since completing the program. However, my last two runs this week I have had to stop early. I am exhausted during my runs and have never felt that way before. I'm wondering if Ive been running on too little calories and my body may need more now my calories burned have increased. Has anyone else experienced this? I was on 1200 calorie restriction and went up to the 1400 calorie restriction just yesterday to see if increasing my breakfast would help. Also taking a rest day today with no cross training today so I won't know until next week. Can anyone else give me some advice on this from experience. (I am 5'5 at 180)
I guess I'm just freaking out because I've worked so hard to get this far since October and I don't want to lose this endurance.

Just_Ceci

Are you trying to go too fast?
Are you properly hydrated?
Are you eating back exercise calories?
Are you eating before you run?

haysavam

I run on a treadmill and occassionally outside. My last solid treadmill run was at 4.7 mph half and 4.8 mph half (so I go at a reasonably slow pace). When I run outside I use a pace coach on mapmy fitness to tell me to speed up or slow down every min so I don't over do myself and stay at a steady pace.

I don't always eat back the calories that I burn. I typically will eat it back if I am hungry, and try to eat protein based foods.

I've thought more about it and I think I'm going to be switching the calorie "clusters" I kind of do for lack of a better term/word.

I'm going to do 400 calories for breakfast
300 for lunch and 500 for dinner.

I was eating only 200 cal or less for breakfast and I think that is my main problem. I think I will focus on eating larger breakfasts.

Hydration is definitely good.

MeanderingMammal

If you're burning 300 cals off a 1200 intake then you're probably underfuelled.

You probably need to eat more

haysavam

MeanderingMammal wrote: »

If you're burning 300 cals off a 1200 intake then you're probably underfuelled.

You probably need to eat more

According to map my fitness I burn about 500 when I do my 35 min run.

MeanderingMammal

haysavam wrote: »

According to map my fitness I burn about 500 when I do my 35 min run.

So if you net 800 cals per day, you need to eat more.

PaytraB

Agree. You need to eat more.
Have a second look at your weight loss goals. Unless you have a lot to lose (about 100 lbs), having a goal of 2lb loss each week is a bit too much. Think about changing that goal to a more reasonable 1 or 1.5 lbs/week and see if that helps your energy level.
Also consider eating back at least 1/2 of your exercise calorie burns. This fuels your exercise without interfering with your weight loss. Try to look at your journey as having two separate halves: weight loss calorie goal and exercise fueling. The two work together; they don't hinder each other.

haysavam

Thank you so much everyone!! I really appreciate the advice, feedback and support. I went for a run today after switching my eating schedule and was really strong.
I also weighed myself and have lost 3 lbs this week which I know is too much too fast. I will be increasing my calorie count as of today.