Exhaustion from Running

SoDamnHungry

I normally work out 2-3 times a week, and will run/jog, walk, do 30 Day Shred, or bike (on a stationary bike). I'm always tired after a workout, but since I started running again, find myself completely exhausted. I only ran about 2 miles yesterday and walked one, but was pretty much useless the rest of the night. I remember this from the last time I was running on a regular basis, so it isn't new, and it's only with running. Does anyone else experience this? Is there a way to get around it? Any magical tricks?

A bit of info: I eat a banana about an hour before I work out and drink plenty of water throughout the day. I finish working out at about 6:30 and more or less don't function the rest of the night. Getting into the shower a couple of hours later takes a tremendous amount of effort.

bdburch

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

billsica

Not wile upping my distance.

I always have a big glass of chocolate almond milk after my run. It really helps me just to re-center focus on recovering.

like bd said. Slow down.

think about your distances, your pace, etc.
Think about getting some interval work in maybe.

What is actually tired? your legs, lower/ upper? stomach, back, lungs?

SoDamnHungry

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

SoDamnHungry

Not wile upping my distance.

I always have a big glass of chocolate almond milk after my run. It really helps me just to re-center focus on recovering.

like bd said. Slow down.

think about your distances, your pace, etc.
Think about getting some interval work in maybe.

What is actually tired? your legs, lower/ upper? stomach, back, lungs?

All of me is tired. Like I'm completely overcome with exhaustion. The individual parts of me seem fine. Not even sore.

TavistockToad

whats your net calorie intake?

timeasterday

Maybe increase your carb intake with some good complex carbs.

JenMc14

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

I'm pretty new to running, but I'd say 2 miles at a steady-ish 10 minute mile pace isn't all that pokey. I average around 11:30. I did 3.1 miles in 35 minutes yesterday (this is in a controlled treadmill environment, though, I'm hoping moving outside speeds me up a bit). I definitely found that I coud run longer if I worried less about pace, and it really helped me improve my endurance (along with taking slower run/walk breaks), and now I've started to pick up the pace a bit.

bdburch

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

MileS!? With an "S"? Ha, you're already much better than me. I do about a 12 minute mile and even then I struggle. Running/ jogging is not my friend. However, I can walk really fast and do a roughly 13 minute mile as well.

It could also be your diet like other posters have said. Maybe try increasing carb intake prior to running. I've also heard some people say they take some pixie sticks or other similar candy and eat them right after a run to get some energy back.

MinnieInMaine

Pace is personal and all about perspective. Your 10 minute mile is average for me, pokey for some and speedy for others. Do what works for you - forget about what works for others. And remember that a slow down is a temporary fix. Once your body gets used to running again, maybe you can speed back up or work on going farther.

You burn a lot of calories running so you may need more than just a banana to get you through. On the days you plan to run, try eating something with a good balance of protein and carbs - that always seems to keep me revved when I need to run. And try to up your water intake anyway, if you're only drinking 8 a day, maybe you need more like 10 or 12 on running days.

SoDamnHungry

whats your net calorie intake?

Lately I've been overeating a bit... Probably net 1900 or so. Definitely not too little. Before when I would get exhausted, I was still netting at least 1600, which is my TDEE set at sedentary (I work a desk job and don't move much except for when I work out).

SoDamnHungry

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

MileS!? With an "S"? Ha, you're already much better than me. I do about a 12 minute mile and even then I struggle. Running/ jogging is not my friend. However, I can walk really fast and do a roughly 13 minute mile as well.

It could also be your diet like other posters have said. Maybe try increasing carb intake prior to running. I've also heard some people say they take some pixie sticks or other similar candy and eat them right after a run to get some energy back.

Well, since I've been getting exhausted I broke it up a bit instead of doing the 2 miles straight. I did 31 minutes on the treadmill, 21 of those minutes running.

Funny you mention that. I've had post workout hypoglycemia in the past, so I eat Jelly Bellies when I get home to make sure I don't get dizzy in the shower or anything.

SoDamnHungry

Since people have suggested complex carbs, does anyone have any good snack ideas? I'd be eating this right before I leave work.

bdburch

Since people have suggested complex carbs, does anyone have any good snack ideas? I'd be eating this right before I leave work.

The foods I enjoy bringing to work are ones that are super easy to transport and store. Try oranges, pears, baby carrots, or broccoli. Here's a list of others.
http://www.livestrong.com/article/27398-list-complex-carbohydrates-foods/

ktdid626

It could be a dietary issue. I felt the same way, and about three weeks ago, I started taking extra Iron. My energy levels changed in 2-3 days. Being a woman means losing blood. My last check up said my iron levels were fine, but a week before TOM, I would have to sleep for about two days straight. What I noticed after taking Iron for a weekend (3x's /day) I could run farther without getting out of breath or feeling like I was going to totally collapse. My legs didn't get tired as quickly. I mean before I could run 1 minute and want to die. Now, I go 3-5. If you try this, remember that vitamin C helps the body absorb iron. Just a thought. ( I'm not a doctor.)

SoDamnHungry

It could be a dietary issue. I felt the same way, and about three weeks ago, I started taking extra Iron. My energy levels changed in 2-3 days. Being a woman means losing blood. My last check up said my iron levels were fine, but a week before TOM, I would have to sleep for about two days straight. What I noticed after taking Iron for a weekend (3x's /day) I could run farther without getting out of breath or feeling like I was going to totally collapse. My legs didn't get tired as quickly. I mean before I could run 1 minute and want to die. Now, I go 3-5. If you try this, remember that vitamin C helps the body absorb iron. Just a thought. ( I'm not a doctor.)

Thanks for the info. I know it's definitely not my iron (I got it tested recently), but maybe it's some other nutrient.

SoDamnHungry

Since people have suggested complex carbs, does anyone have any good snack ideas? I'd be eating this right before I leave work.

The foods I enjoy bringing to work are ones that are super easy to transport and store. Try oranges, pears, baby carrots, or broccoli. Here's a list of others.
http://www.livestrong.com/article/27398-list-complex-carbohydrates-foods/

Thanks! I'll give some of these a try.

meerkat70

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

Nope, that's fast for a new runner.

Slow it down.

Also, how long have you been running? A mile is quite far for a new runner. Perhaps try more intervals. If you're very new to running, download an app like C25k, and try following that.

SoDamnHungry

Maybe you're running too fast. Try slowing down. Your brain and legs will probably fight you from it but just try and see if it helps.

Thanks for the reply. Last night I was doing 10-minute miles. I'd say that's probably pretty pokey?

Nope, that's fast for a new runner.

Slow it down.

Also, how long have you been running? A mile is quite far for a new runner. Perhaps try more intervals. If you're very new to running, download an app like C25k, and try following that.

I'm only starting running/jogging again. About 5 months ago I was running quite a bit and ran a 5k with relative ease. However, like now, I was still completely exhausted from running, even though I did it on a regular basis 2-3 times a week. In the meantime I've still been doing cardio workouts.

meerkat70

Well, the thing is, five months is a long time. So you are, in fact, starting again. You need to slow down, and you need to up your intervals.

You were probably still trying to run too far and too fast back then.

SoDamnHungry

Well, the thing is, five months is a long time. So you are, in fact, starting again. You need to slow down, and you need to up your intervals.

You were probably still trying to run too far and too fast back then.

3 miles at a ten minute pace for someone who has been running awhile (And I did build it up slowly back then) really isn't too far or too fast. If I was trying to do 3 miles right off the bat I'd agree, but I ran for months before I was doing three miles at once and was still completely wiped every single time I ran.

So while you say I'm doing it too far and too fast now (and I respect that opinion), my main problem is that the activity of running just always seems to leave me exhausted, no matter how long I've been doing it. I can bike for 90 minutes and not feel the long-lasting exhaustion I experience from just running a mile.