Losing energy when running

suzycreamcheese

I was doing ok with running I thought. My usual route is 3.5 miles/5.6km and ive been doing that ok, and i do it in roughly 35/40 minutes. I run that at least 3 times a week, power walk it a few more times and then i might do a shorter run on the treadmill once or twice.

The last couple of times ive done it, ive felt really light headed, especially on the way back and have had to stop for a sit down because ive felt faint and a bit sick.

My partner thinks its because im stupid trying to maintain a low weight/lose weight whilst training and i should up my calories.
Today i ate 20g of chocolate before my run to see if that would help, but i had the same thing.
Do you think maybe a sugary drink in my water bottle when running rather than sugar free or water might help?

I feel like im getting LESS fit, not more.

aaronjarvis

Hows your hydration level? Its possible your getting a little dehydrated. If you try to drop too much weight quick this can certainly happen.

cng1117

maybe you need to eat a bit more protein and a carb (like beans) maybe before you run or right after to refuel your body... also, if your not doing any kind of strength activity i wonder if maybe you are losing muscle and that could possibly why you feel weaker... i dont think a sugary drink would quite be the answer cause that could spike your insulin...

wbgolden

If you're tiring out that quickly, it "probably" means you're burning through your glycogen stores and need to replenish in the form of carbs. Runblogger has a pretty good podcast explaining the different fuels you burn when running at different heart rates.

EDesq

I looked at your food diary...I hate to tell you, but you eat LOUSY for a Runner ( or any athlete in training.) You need to get into nutrition as well as the exercise. On what you eat you are going to do yourself a lot of damage, not healthy at all...just low calories.

Get some advice from a Professional nutritionist and lay out your goals for training and athletics, and maybe let the Nutritionist set you up an eating plan.

twooliver

I agree with what others are saying...I will only add to not discount seasonal allergies...they are certainly impacting my energy level these days!

mikeyrp

Sounds like you are just tired - try taking an extra day off. Also, I find a banana is the best thing for energy before a run. I'm sure you will get lots more suggestions.

suzycreamcheese

really? what should i be eating then. I thought my diet was fairly balanced?? Not perfect, but i generally eat my fruit and veg in a day and get my protein.

What do you suggest?

alison2429

Hi there
I have experienced this sometimes when running. I put it down to one of two possible things:

1. Not enough water before you run - not so important during the run if you are running for less than 1 hour (unless ir's particularly hot)

2. Psychological - do you get it when you feel that you need to stop running and walk for a bit. This happens to me if I run the same route a lot and know that I can get to a certain point before I need to power walk. It's like my brain says "you only ran to this point last time so you should be stopping". This could be mumbo jumbo but who knows - could you try a different route to break that mental barrier.

Good luck - add me as a friend if you would like mutual support.

Alison
x

tamiller93

More protein. I am a runner and I find that if I have not had adequate protein, I simply don't have the energy I need to run at my best. On a typical day I try to get around 80 grams, even though MFP says I don't need that much. Since I run 6 to 7 days a week, I feel that my body needs it.

gailosborne

I have felt sick sometimes when training - but its usually doing plyometrics or circuits - I put it down to over exertion!

If you are running a distance/pace etc you are fairly used to and can manage, I would go with the hydration and nutrition. I do a fair bit of running and running training and have found that eating something like a few nuts and half a banana/some grapes or a piece of wholemeal toast with peanut butter about an hour before helps me a lot. If I am doing hard training after work, I make sure I eat more for breakfast, have a morning snack, a lunch with carbs and protien and then a pre training snack and a modest calorie but good refuelling dinner.

I get a cramp if I eat too much but this has worked for me and I have noticed a positive difference to my stamina.

Hope you get it sorted!

suzycreamcheese

i feel like ive been running faster, yet my times indicate that im not, so im not really sure. Ive been feeling hungrier in general too

broadsword7

You have received some great replies here. I really like the one about the banana beforehand. If your goal is to be a better runner, I highly recommend joining a local running group. There is usually one in every area, and that way you can receive input and advice from people who very likely have gone through the same experience as you. Think about your diet as the tool necessary to achieve your goal as a runner. Try eating what other runners eat. Always eat high quality, healthy foods (good advice even for non-runners). Personally, I would avoid sugary drinks and refined sugars whenever possible (I view them as poison) and go for the natural "highs" whenever you can. Sometimes an energy bar and things of that sort, especially before a race or running event, is necessary, but I am a believer in sticking to natural, healthy choices while training. Check out any books and advice on running by Jeff Galloway. And like has also been mentioned, hydrate like crazy. Water keeps everything running well.

fteale

How long have you been running? I am finding I have no energy to run at the moment, I think it's that my body has finally started running out of all that store of energy I've been holding for 5 years. My husband brought me home a load of recovery shakes last week, which are protein, carbs and micronutrients that are supposed to prevent fatigue. I haven't had a chance to try them yet to see if they work.

Other things to look out for are low carbs in your diet - you need energy to run, and anaemia which can cause light headedness and heavy legs when exercising. How is your breathing? Are you getting enough air in when you run? Are you remembering to breathe from your diaphragm to maximise lung capacity?

suzycreamcheese

im going to definitely try and eat a bit more before a run, maybe a banana or something would be better than chocolate for sustaining energy.

What is a good amount of protein to aim for, and can anyone give me any tips for tweaking my diet, bearing in mind im also a busy mum and dont want to make huge changes that i wont be able to maintain. Needs to be realistic

suzycreamcheese

ive only been running this much for a few weeks, although before that i was going to the gym a few times a week and maybe doing 20/25 minutes on the treadmill amongst other exercises. Was doing that for a couple of years. Not doing the gym anymore though.

Delboy1961

I take a drink with me ...its from Holland and Barrett and was on offer ( half price ) Iso Energy and I sip that om long runs and it works for me

fteale

Running is very different to gym type exercise, to me, anyway. Perhaps switch to 2 longer sessions a week rather than more short ones? I need rest days between running, usually 2 or 3. You can do other things in between. I have had to really change my diet since I started running, to get more protein as I wasn't getting nearly enough. I'm still not, really, but better than it was. Are you training for a half marathon? That is my goal too. Rather daunting at the moment!

gailosborne

I sometimes feel hungrier the day after a run! I have to really watch myself or I'd be in the biscuit tin like nobody's business!

I have only had a quick look at a few days of your diary so you may do this anyway, in which case I'm sorry - I'd maybe swap the white bread for wholemeal if you can stand it, and knock the sugar down a bit. Go for slower release carbs when you have them like a acket sweet potato rather than a normal one, peanut better (my obsession) rather than preserves etc. It means that you will have a steadier release of energy rather than a higher burst which quickly fades.

I eat lots of protien and try to have it with carbs - so if I'm eating an apple or a rice cake for example, I might have cottage cheese with it or a couple of brazil nuts as I believe I am right in saying it slows the release of the sugars from the carbs.

suzycreamcheese

i actually dont eat much bread normally, or jam. The things youve noticed is when ive picked at the kids leftovers the white bread was in a cafe, i dont usually buy it, so i do agree with you on those things.

alazarus

You're not eating enough calories or getting enough nutrition. You're not giving your body enough energy to run. You can feel this with your tiredness and feeling like you have to run harder to go the same pace. Eat more or rest more.

gailosborne

You do not need to go low carb - but make sure that the carbs you eat are low GI carbs (you can google a list of them them) btw.

I reduced my carb settings on here and increased my protien but not massively. I think its something like 1g of protien per pound of body weight that is recommended but I would check that out with a forum search on here.

gailosborne

and really good luck with the half marathon!!

suzycreamcheese

You're not eating enough calories or getting enough nutrition. You're not giving your body enough energy to run. You can feel this with your tiredness and feeling like you have to run harder to go the same pace. Eat more or rest more.

when you say im not getting enough nutrition, what do you suggest.

You might be right about the calories. Ive set it to lose 0.5lb a week, because when i set it to maintenance and upped my calories I started gaining weight really quickly. I dont seem to be losing or gaining at the moment, so i assumed my calorie intake was about right??

suzycreamcheese

im really appreciating all the good advice, thankyou x

hellen72

Unless you are seriously restricting calories I don't think the low cal would make too much difference on a 40 min run. I take my hubby for a 5 mile run once a week. He is not on a diet. Sometimes he is fine, other times he is low on energy and struggling after a mile or two. The times he struggles are when he has eaten all his lunch early - on running day I give him extra sandwiches, he is meant to save one for late afternoon, if he does his run in the eve tends to be better!
I would suggest that you look at
A) timing of food before run
quality of last meal/ snack before run
C) refuelling properly after
40 mins is not burning that many calories so don't go mad. I will tend to time my run so that I finish then it is meal time so I don't need to mess around with things to keep me going!

Yesterday I ran 51.5 miles, see my food diary for the days leading up to that, I am not saying my diet is ideal, infact far from. My point is that if I can run that distance on a less than optimal diet then you don't need to be too obsessed/ concerned for 4 miles. Having said that , the better the diet, the better your performance. I am working on improving mine, it has improved but I have a long way to go still

suzycreamcheese

Thankyou x

suzycreamcheese

its interesting that two people have said ive got a terrible diet, yet wouldnt give anything more constructive than that, even going so far as to say its lousy and basically low calories and nothing more, which just isnt true. Its not the best diet in the world, but surely its not that bad? I have all my food groups covered. Fairly low fat, high protein, low sodium, medium carbs. Slightly low cal, but this is a weight loss site.

Im happy to receive CONSTRUCTIVE criticism

coronalime

OK: I am looking at Fridays diary for you. Its hard to go back and forth and remember it all so bear with me.
You only ate about 1300 cals that day and you ran (so neg 400 plus cals) ..At least 300 or so were "junk" calories..(chocolate..treats etc). SO you really only ate about 1000 calories of food..Then you have to subtract some of the condiments and milk and your even less with FOOD..Your breakfast was decent that day..Its hard b.c I am American and dont really know those foods but I am guessing some toast, jam and oatmeal with milk..thats GREAT especially before a run. Adding a bit of fruit and a protein would be awesome..Like spread some peanut butter on the toast or banana or mix it into your oatmeal would be good..Your sugar has to be high! I would not worry about getting more sugar into your diet!
Lunch was decent but again probably not enough in calories since your snacks arent the best.. Dinner..not that bad..i guess but you should have had something with it..Maybe a salad or soup. Throw some veggies into the bake..
I see few vegetables and fruits in your day.

suzycreamcheese

thanks!

Im gonna try and get more fruit and veg in. I do like it.
My downfall is late afternoon, as i naturally want to eat then, but dont eat a proper dinner till quite late, so i need to find healthier snacks to keep me going. Ive upped my protein goal just now, to spur me to eat more of that.
Its hard though, cos i really dont want to gain weight, but i want to have the energy to run. Some stuff mentioned is so high calorie like peanut butter. If i start gaining weight, i start doing stupid stuff. Its not really an option.

alazarus

Try getting more protein for muscle-building. More fuel for your muscles means running stronger. Chicken, fish, and lean red meat are great sources. Also try eating lots of fresh fruits and vegetables. You might be interested in a "clean eating," (google-search it), which basically means eating less processed foods.