Running Slump
Diannelise
Posts: 16
Hey fellow runners! I'm trying to transition from 5 to 10ks, gradually increasing mileage and pace every week, but noticing major energy slumps when I'm running, sometimes now having to slow down and walk. Looking for any feedback on this. Have you ever gone through a running slump? What are the causes and what has helped you? Thanks in advance :flowerforyou:
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Replies
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Pay attention to what you are eating. Carbs (not overloading) are fuel. Proteins should be for after the run.0
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Increase mileage first maintaining pace or even slowing a little. Then work on speed. How many miles are you running and how often?I jumped from 20-30 one week then down to 25 and up to 35....etc. now I run Avg. 55 miles a week. I signed up for a race and planned out my weeks....OCD 'd about it... lol0
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I have found food and water are HUGE factors in my energy level. Carb up with healthy digestable carbs about 2 hrs before your run. Then the carbs are in your blood stream and giving you big energy. I bowl of oatmeal is my best fuel food. 2pieces of fruit is good too. And water... stay hydrated. I feel like death if I haven't drank much water. Here is a new energy snack I make and eat for fuel.
Oatmeal banana bites
2 ripe bananas mashed
1 cup quick oats
1/4 cup of chocolate chips
Mash bananas, mix in oats and choc. chips. Drop spoonfuls (makes 16 bites) on a baking sheet sprayed with pam. Bake at 350 for 15 minutes.
These snacks are chewy/ soft in texture. They are 49 calories each. You can trim calories by replacing the chocolate chips with 1/4 crasins or chopped walnuts. and if you don't like bananas you could probably replace it with unsweetend apple sauce or plain pumpkin puree.
Good luck with your running!0 -
Thanks for the responses and wonderful tips! You guys are right, my diet is way off. I'm not eating enough carbs and I think I'm eating too few calories. With an increase in running (increasing 1/2 mile per week, running 15-20 miles per week), weight training (3 days), and HIIT classes (2 days), I'm burning out. When I joined MFP a few months back, my data and goals were different, so I was eating 1200 calories a day. Since then, I have been factoring in exercise calories daily, but would end days on a deficit hoping to continue to lose some weight. I was in no way starving myself, or so I thought :sad: eating a really clean diet, lots of lean protein, veggies, fruit, nuts, whole grains, yogurt, etc, but I was not eating back most of my exercise calories. I felt great for a couple months doing that, lost 15 lbs, but now it's really catching up! Last weekend read through several great posts on here, can't remember them off-hand, but had to do with recalculating calories based on TDEE, and was really shocked to see I'm coming in about 600 calories UNDER what's recommended daily. So, upped the calories this week and noticing some improvements. Hopefully, that was the issue.
Btw, will definitely be making and eating those yummy oatmeal banana bites, Jennifer! Thanks :flowerforyou:0
