Getting weaker running

marshageroli
marshageroli Posts: 41 Member
edited November 2024 in Fitness and Exercise
To start off, I am a very amateur runner. I began running a year and a half ago and stopped because I became pregnant due to a mixture of laziness, fatigue and sickness. Anyway, I'm back on the wagon again. I started slow two months after baby and I've worked my way up to 20 minutes at a 5 on the treadmill and then walking at 3.5 @ a 5 incline for the rest of the hour. I've been doing that for two weeks now, but today and yesterday I have barely been able to run five minutes and I'm exhausted by 40 minutes. Is this normal, or am I doing something wrong? I realize how pathetic my running is to most people, but I used to do 30 minute miles in high school, so this is huge for me. I'm hoping to eventually work my way up to doing a 5k, which is why I'm concerned.

Replies

  • WickedPineapple
    WickedPineapple Posts: 698 Member
    marshageroli wrote: »
    I started slow two months after baby and I've worked my way up to 20 minutes at a 5 on the treadmill and then walking at 3.5 @ a 5 incline for the rest of the hour. I've been doing that for two weeks now, but today and yesterday I have barely been able to run five minutes and I'm exhausted by 40 minutes.

    Are you doing this (running) every day?
  • marshageroli
    marshageroli Posts: 41 Member
    edited September 2017
    Are you doing this (running) every day? [/quote]

    Mostly, maybe five days a week
    My break day is Sunday and one day I do a fitness blender full body workout with hiit, abs and obliques, and weights
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    You're going to have bad days, bad runs. It happens, and is to be expected. That may be all that's going on here.

    Are you doing any sort of program, like C25k, or are you just winging it?
  • lorrpb
    lorrpb Posts: 11,463 Member
    1. You're not in high school any more.
    2. Have you completed c25k or similar?
    3. You're either overtraining or under fueling.
  • WickedPineapple
    WickedPineapple Posts: 698 Member
    edited September 2017
    marshageroli wrote: »
    Mostly, maybe five days a week
    My break day is Sunday and one day I do a fitness blender full body workout with hiit, abs and obliques, and weights

    For a "new" runner, 5 days a week is a lot. I'd suggest every other day at most to start.

    Also, as @jjpptt2 mentioned above, you're going to have bad days.


  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    Some days are better than others though running does tend to build a cumulative fatigue if you don't give yourself enough rest.

    I know it's tough on a treadmill but don't let the machine dictate your pace. Pace is not a constant. Depending on the day, you might be able to do that 20 minutes at a 6 or 7; on others you might need to drop it to a 3 or 4 to last the whole time. Gear your speed to your capability for any given day.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    lorrpb wrote: »
    1. You're not in high school any more.
    2. Have you completed c25k or similar?
    3. You're either overtraining or under fueling.

    All of this...
  • GemstoneofHeart
    GemstoneofHeart Posts: 865 Member
    I always notice a difference in my running if I under fuel for that day.

    Also, you just had a baby! That takes a huge toll on your body and if you are breastfeeding, make sure you are eating enough to sustain that in addition to your runs. Congrats on the baby and don't forget that it can take many months to let your body adjust back to its old self.
  • mitch16
    mitch16 Posts: 2,113 Member
    Make sure you're not overtraining. Make sure you're eating enough. You have a young one at home--are you sleeping enough?

    Lots of things can affect how you feel on your run, many of them are only temporary. Off days/weeks happen too.
  • marshageroli
    marshageroli Posts: 41 Member


    Are you doing any sort of program, like C25k, or are you just winging it?[/quote]

    I'm just winging it...lol which is why I have no idea what I'm doing
  • marshageroli
    marshageroli Posts: 41 Member

    I'm definitely not sleeping enough, but I don't know how to remedy that with four kids... ): I'm glad to know that there are off days though. I've found through running it helps me relieve stress for me, so I don't want to cut it out, but I can definitely slow down

  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Definitely, only run every other day.
    Rest and recovery is extremely important when you are trying to increase distance or improve generally.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    marshageroli wrote: »
    I'm definitely not sleeping enough, but I don't know how to remedy that with four kids... ):

    Pawn them off on family for a weekend.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    How much are you eating? Are you breastfeeding?
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    Need to get on a set program such as C25k. Log your intake into MFP to ensure you are fueling your workouts. Get plenty of sleep (I have three kids and understand how laughable that one is). Rest your body for the next training session.

    How old are the kids? Can the older ones start watching after the younger ones around nap time?

    I mixed a progressive weight lifting program to compliment my running, swimming and biking and definitely seeing improvement across all sports.
  • marshageroli
    marshageroli Posts: 41 Member
    VintageFeline wrote: »
    How much are you eating? Are you breastfeeding?

    Yes, I'm exclusively breastfeeding. I am eating 1600 calories a day, without eating back exercise calories
  • marshageroli
    marshageroli Posts: 41 Member
    How old are the kids? Can the older ones start watching after the younger ones around nap time?

    I have a 7, 5, 3, and 4 month old. The seven year old is in school during naps, but helps a lot when she is home
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    marshageroli wrote: »
    VintageFeline wrote: »
    How much are you eating? Are you breastfeeding?

    Yes, I'm exclusively breastfeeding. I am eating 1600 calories a day, without eating back exercise calories

    under fueling it is then.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    marshageroli wrote: »
    I am eating 1600 calories a day, without eating back exercise calories

    I'd suggest that you're significantly underfueled
  • ritzvin
    ritzvin Posts: 2,860 Member
    As others said, overtraining & under-fueling. At the very least, definitely over-training. You usually only run 5 or more days a week if you are training for distance events (like a marathon). For starting out, even 4 days/week is kind of pushing it. 1600 calories total with breastfeeding & running is most likely too little (especially if you are taller than 5').

    CSARdiver mentioned weight training. If the exhausted you feel is leg fatigue rather than aerobic fatigue, then stronger quads (squats, lunges) and hamstrings (deadlifts) can help A LOT (especially the latter on inclines).

    Also- since I don't know how consistent the climate control is at your gym, weather could potentially play a role. If it's been hotter or more humid than usual, running will be harder. There have been a few group runs where I was a little concerned about how incredibly poor my endurance was seeming that day -- until I noticed just how much everyone else (including very seasoned and competitive runners) was suffering. (ignore this last paragraph is your gym is perfectly climate controlled).

  • mitch16
    mitch16 Posts: 2,113 Member
    Definitely underfueling.

    You don't say how tall you are or how much you weigh, but let's assume the minimum of 1200 calories base. Add 500 calories per day for exclusively breastfeeding. Another 200 or so for your workout... Puts you closer to 1900 calories per day as a minimum.

    I'm surprised that you noticed it first in your running and not with your milk supply.
  • shaunshaikh
    shaunshaikh Posts: 616 Member
    Sounds like both over training and under fueling. By breast feeding you're burning ~20 calories per ounce, so if you're exclusively breastfeeding you're likely burning 400-600 calories per day. Then with your running you're burning another several hundred calories. I'd be surprised if you didn't feel lethargic
  • Vladimirnapkin
    Vladimirnapkin Posts: 299 Member
    I noticed that no one has suggested getting your iron levels tested. I run with a bunch of competitive ladies, and this issue comes up with some regularity. Ask your doctor.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    marshageroli wrote: »
    How old are the kids? Can the older ones start watching after the younger ones around nap time?

    I have a 7, 5, 3, and 4 month old. The seven year old is in school during naps, but helps a lot when she is home

    Congrats! Mine are 9, 7, and 3. We've incorporated them all into our workout schedule. I have the morning shift and the kids wake up at 6 to do calisthenics then prep for school.

    We are selling our elliptical and getting a treadmill to cover the winters.

    Have their been any changes? Feeling better/same/worse?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Sounds like you're not eating enough and you're not getting adequate recovery/rest. My wife is an avid runner and does 1/2 marathons and whatnot...even when she's full on training for a 1/2 she typically only runs 4 days per week...and she eats.
  • marshageroli
    marshageroli Posts: 41 Member
    CSARdiver wrote: »
    marshageroli wrote: »
    How old are the kids? Can the older ones start watching after the younger ones around nap time?

    I have a 7, 5, 3, and 4 month old. The seven year old is in school during naps, but helps a lot when she is home

    Congrats! Mine are 9, 7, and 3. We've incorporated them all into our workout schedule. I have the morning shift and the kids wake up at 6 to do calisthenics then prep for school.

    We are selling our elliptical and getting a treadmill to cover the winters.

    Have their been any changes? Feeling better/same/worse?

    Thanks! I have been giving myself more breaks and I'm doing a lot better. It's not amazing, but I finally reached running 2.5 miles straight with no walking breaks, which is huge for me (: I've decided on days that I'm totally exhausted to just walk fast instead, and that seems to give me some recovery. I started eating my exercise calories back, which has helped, but my maintenance is 1620 cals (I'm 5'3" and breastfeeding) and I've found if I go over that at all, I start gaining, so I'm going to stay at maintenance to try to keep losing the rest of the weight. Thank you all for the great advice!
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