Need some advice!

jmo325

Hey guys,

So I've been asking around, but I figured I would ask here as well. I recently started running about 4 times a week. I wear a HRM to track the exact amount of calories I burn. I always eat them back as my default has been 1200/day. (I changed it to 1370 today)

Anyway, outside of the gym, I've been lethargic and my legs are constantly tired. I know they should be sore, which they are, but this doesn't feel right. I also gained about 4 pounds back when I started running and the scale hasn't budged even though I've been fairly strict on my intake. I up'ed my calories and I'm going to try to eat more protein.


Any other suggestions to get me and the scale moving again?

AmyRhubarb

Maybe cut back to running just 3 times a week? I usually only run 3 days, and I know for me that I feel strongest and have my best runs when I've had two or even three days between runs.

As for feeling all over lethargic, maybe you need to eat more? I don't know all your stats, but if you're doing a lot of exercising, even with eating your burned cals back, 1370 might not be enough. I'm 5'8", 139lbs, and I eat around 1800 a day - and the fat is coming off. I started at the standard 1200 calories, lost some weight at first, but was tired & hungry all the time & the weight loss stalled. Upped my calories, the weight starting coming off again & I felt a lot better!

Great topic here about this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

scottb81

When you start running a small weight gain is normal because your leg muscles will begin storing more glycogen and water for energy and your blood volume will increase (even more in the hot weather).

The lethargy can be caused by lack of sleep, not enough food, not enough water, or training more than your current fitness level allows. Some tiredness is normal though.

iWaffle

I recently started running about 4 times a week. I wear a HRM to track the exact amount of calories I burn. I always eat them back as my default has been 1200/day.

How far/long are you running and what's your mile pace? Make sure that you're actually burning those calories because I'm not totally sold on the calorie suggestions that HRMs give out. How many calories a minute are you burning on average. Just curious if it's giving you a reasonable number.

jmo325

How far/long are you running and what's your mile pace? Make sure that you're actually burning those calories because I'm not totally sold on the calorie suggestions that HRMs give out. How many calories a minute are you burning on average. Just curious if it's giving you a reasonable number.

It's usually about 300-350 for about half an hour. Nothing crazy.

bcattoes

When you start running a small weight gain is normal because your leg muscles will begin storing more glycogen and water for energy and your blood volume will increase (even more in the hot weather).

The lethargy can be caused by lack of sleep, not enough food, not enough water, or training more than your current fitness level allows. Some tiredness is normal though.

Yes, this ^^

iWaffle

How far/long are you running and what's your mile pace? Make sure that you're actually burning those calories because I'm not totally sold on the calorie suggestions that HRMs give out. How many calories a minute are you burning on average. Just curious if it's giving you a reasonable number.

It's usually about 300-350 for about half an hour. Nothing crazy.

That seems fine and appropriate. Probably just water weight from the initial shock till your legs get used to it. Just make sure you're sticking with your calorie goals and your suggestion to up your protein sounds good. As far as eating back all the calories, if you don't see the weight budge after a couple weeks then try tapering off on what you eat back and see how that works.

Of course you should do strength training too if you're not. That does a lot towards keeping your at rest metabolism up.

teez52

Hmm...If your always tired and your gaining weight while eating at a caloric deficit, maybe go see a doctor? Being tired all the time isn't a good thing and there may be something going on there. I'm not going to say there is, as I'm obviously not a doctor, but I've always found that the more I work out, the more energy I usually have...

mmapags

When you start running a small weight gain is normal because your leg muscles will begin storing more glycogen and water for energy and your blood volume will increase (even more in the hot weather).

The lethargy can be caused by lack of sleep, not enough food, not enough water, or training more than your current fitness level allows. Some tiredness is normal though.

What Scott said!