Running always so hard when losing weight ?

Claire5520 wrote: »

I'm a runner. I'd be interested to know how far/fast you're running, what terrain and what sort of elevation. I personally don't enjoy running with much in my stomach and don't eat much carbohydrate as a rule at all, but there are so many differing opinions on this, I think the only 'right way' is what works for you.

Are you interested in running to get faster, or is it purely for weight loss? A more structured training plan would help you see improvements in speed and endurance. A basic running watch or HR monitor (Fitbit works too) would let you keep an eye on your heart rate; you would expect to see that, with training, your speed might not improve, but the effort required (i.e. HR) comes down. I would definitely look at that as a more reliable way to gauge results than perceived effort.

Hope that makes sense!

heybales wrote: »

It could also be your form changes for any number of reasons.

Do you warmup first, perhaps a 5 min walk?
Or get up, go out front door, and start running?

It could also be your pace changes, and there is usually a pace that is more efficient form for you.
This could have to do with warmup also, in that you can speed up a little later on and it just allows going faster, feeling better.

Your muscle carb stores will replenish when you eat your next meal and insulin goes up. Being in a deficit means you come out of insulin mode quicker than if not, getting back to the fat burning usually going on.
Now, if liver is really that depleted, it gets new carbs before muscles do, so perhaps not enough to go all around for your level of activity.

And if you just start out running fast pace, it usually takes 30-45 min for the carb:fat fuel source ratio to move more to the fat side than at the start - and the carb source usually starts from blood glucose and liver stores - not the muscle stores.
But you having just eaten and in insulin mode means blood glucose as source until it drops.
Another good reason for warmup, and perhaps just starting out slower until body is trained to do it better (and it can be). Fasted can help with that - or eating well before the run starts so insulin drops back down.

For my outside/longer runs, I go to run along the channel in my city (which is mostly flat asphalted surface). I've been using different running aps on and off for a few years which guide my workouts. There's always a 5min warm up (though I usually warm up for longer by walking briskly for 10 min or so), then they alternate several minutes of actual running, short sprints and a few minutes of brisk walking, gradually increasing the running time and decreasing the walking time. I've been using the same app for over a year and I've been stuck on the same level for months now. I find it really hard to move past it. I can't run non-stop for more than 3-4 minutes most of the time. Again, sometimes after 30 mins or so it gets easier and I may make to an occasional 4-5min streak, but not always.

Since I'm alternating running and walking I'm not sure how fast or far I can say that I'm running. When I run I don't run fast, just barely over the minimal speed of what could constitute as "running" (aside from the short 15 sec sprints but I can't even always increase my speed by much on them to be honest). According to the app my average pace is 11min/mile. One thing to note though, these guided workouts are short (35min) and I usually try to continue for another 30-40 mins afterwards, even if it's mostly brisk walking. So the app says I go for 3 miles, but I'd say it makes a total of closer to 5 miles of alternating running and walking.

2-3 times a week I do short runs on a treadmill to warm up for weight lifting. I alternate runs with 8-9km/hr (i think my treadmill shows speed rather than pace, but I'm not sure) with a 1,5incline and brisk 5,5km/hr wallking with 2,5 incline for about 25-30min.

Now, to reply to Claire's question about what my reason for running are, I'm doing it because it's an accessible form of exercise (can do it even when I have no gym access) and it's an easy way to burn a lot of calories. Being a short female, I prefer to move more to be able to eat more. Despite it being hard most of the time, I still enjoying a lot (endorphines are nice plus moving after a whole day of sitting in class/library/work feels good). I would also like to improve my general endurance (for climbing especially) and my cardio vascular health. Interestingly, I do have a Fitbit with a heart rate monitor and according to it, my cardio fitness improved significantly. My resting heart rate went from about 60 to 42-43 over the last year. And it says that my cardio fitness score is "excellant for women my age" though I'm not sure how much I trust their score system. during my runs my hr is around 120-140 during the moderate running streaks and it raises to around 155 or so during sprints.

That being said, even though I don't have any concrete pace or distance related running goals, I would still like to be able to run for longer at a time. 3-4mins seems like so short? I have a friend who doesn't even go on regular runs, but still manages to take part in half-marathon every year and not do so bad...

heybales wrote: »

Are you sure about that nice reasonable deficit?
Meaning - could you actually be burning more, or perhaps food logging on the safe lower side - and deficit is bigger than you think?

No, I don't think so. I use my fitbit's TDEE estimates to calculate my deficit everyday and I'm weighing everything and logging thing meticulously. I've been using a spreadsheet to track my intake, fitbit's TDEEE estimates and my weight changes and it's result have been spot on, so I know my firtbit's pretty accurate.

jjpptt2 wrote: »

Another option...

Could you be burned out?

Do you mean to say I exercise too much? I really don't have that impression. I am active, yes, and usually have some form of exercise every day, but most of my workouts are low to moderate intensity. And while I'm not beaming with energy throughout my day, I don't feel exhausted.