Feeling tired after a long run
M_lifts
Posts: 2,218 Member
I feel incredibly exhausted if I've run for 10mile plus. Unfortunately, I didnt get a good breakfast today (overslept) so had to use a gel whilst I was out running with my club. I had a quick shower and then had some porridge with apple and dried fruit. So its not that I am not eating after a run. So why do i always feel so exhausted?
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Replies
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Try eating protein. Plus you just ran a longer distance your body should be tired if you pushed it hard.0
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Exhaustion after long runs depends on a lot of factors. Obviously proper fuel plays a large role... but so does hydration. Are you getting enough to drink the day before? Also, having something in your system helps. If you were at a deficit the days before your run, your muscles may have been low on their glycogen stores. (not really) finally, some of it depends on the amount of training you've done in the week leading up to your long run and whether you had a rest day the day before. If you are building your mileage, maybe you're overstraining your body. Some trainers recommend taking one week to just do easy runs, no mileage uppage, before continueing with a training plan that has you increasing mileage each week.
Hope this helps.
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Exhaustion after long runs depends on a lot of factors. Obviously proper fuel plays a large role... but so does hydration. Are you getting enough to drink the day before? Also, having something in your system helps. If you were at a deficit the days before your run, your muscles may have been low on their glycogen stores. (not really) finally, some of it depends on the amount of training you've done in the week leading up to your long run and whether you had a rest day the day before. If you are building your mileage, maybe you're overstraining your body. Some trainers recommend taking one week to just do easy runs, no mileage uppage, before continueing with a training plan that has you increasing mileage each week.
Hope this helps.
Thanks for replying. I average about 2-3.5litres of water per day, so hydration is usually not an issue. I think maybe its lack of fuel that is the problem. I need to get up earlier and eat more the day of a long run and eat well the day before. I do about 3-4 runs a week, one intervals, a long run, easy run and a 5k. Also do some cross training. Although this week I have taken some extra rest days as my ankle was playing up.0 -
Try eating protein. Plus you just ran a longer distance your body should be tired if you pushed it hard.
I didnt push it that hard today, kept to 11.5min mile as wanted the mileage not time. thanks for the tip about protein0 -
Sounds about right to me. Usually when I do a long run on the weekend I spend the rest of the day either on the couch or wishing I was on the couch.0
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I feel incredibly exhausted if I've run for 10mile plus. Unfortunately, I didnt get a good breakfast today (overslept) so had to use a gel whilst I was out running with my club. I had a quick shower and then had some porridge with apple and dried fruit. So its not that I am not eating after a run. So why do i always feel so exhausted?
Really, that's all you ate??? Is that your typical post run meal? That doesn't sound like much. I'd be exhausted, flat on my back, on the couch if that was all I ate. Not bad for an immediate post run snack, but I'd suggest eating more within a couple of hours if you can stomach it. You might also consider adding a quick sugar fix - fruit juice, chocolate milk.0 -
RIght so a week on! I had a bagel with nutella this morning, about 45 mins before my run! Didnt need a gel and I beat my time by 6 mins! I managed 10 miles in 1hr 55mins last week and today it was 1hr 49 mins! sooooo pleased! So yeah, food is the answer! Also dont feel so tired as hydrated well yesterday and ate more today.0
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Protein's for weight lifting, carbs0
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RIght so a week on! I had a bagel with nutella this morning, about 45 mins before my run! Didnt need a gel and I beat my time by 6 mins! I managed 10 miles in 1hr 55mins last week and today it was 1hr 49 mins! sooooo pleased! So yeah, food is the answer! Also dont feel so tired as hydrated well yesterday and ate more today.
I tend to crash for awhile after a long run too. Trying to find the answer - definitely food related. I stay well hydrated everyday, and yesterday I ate a protein bar an hour or so before my run, and had a protein shake as soon as I got back, and then kept eating as I could, but still ended up extremely low energy and sensitive stomach for several hours afterwards. I am increasing mileage right now, and yesterday was 12.3 - I don't crash anymore running 10, so I guess I just need to get used to it!
I love my long runs, but hate it when it sidelines me for so much of my Saturday.0 -
I can run 10 miles or more on an empty stomach. I started slow..ran 3 empty and worked my way up. If you eat enough carbs the day before you shouldn't need much during a run under 10 miles.
I recommend a running magazine. Runners World has a ton of tips. 0 -
I can run on an empty stomach. But, athletic trainers strongly recommend a protein drink after exercise to replenish muscle glycogen stores. In order to replenish, you have to consume something within 45 minutes after exercise; after that, your insulin system kicks in and prevents the muscle cell uptake. They recommend chocolate milk. It has the perfect balance of protein and sugars.
They say it helps you recover, that if you do this you will feel stronger again the next day.
Maybe making a practice of this would help you.0 -
I'm a big proponent of proper breakfast before a long run, and proper fueling during. I find a bagel with peanut butter and a banana before my run and a pack of Gu Chomps or other gummy equivalent during the run (when doing 20K+) works well for me, that and making sure I replace enough of my fluids and electrolytes. There comes a time though when no matter what you're going to feel pretty exhausted after a long run. A power nap post run, shower and snack/lunch can do you a world of good!0
