We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Running Advice Needed Please

RunningAddict
RunningAddict Posts: 548 Member
edited October 2024 in Fitness and Exercise
I seem to be having these bonk days and they are usually every other Monday. I cannot for the life of me figure out why!! I always take the weekend off so I should be well rested on Monday's right? Is it because of running too much? I had the same mileage last week as I usually do. Is it mental? I guess its a possibitly that my mental muscle is weak every other Monday. Another suggestion I thought was maybe my work schedule. I work evening shift Mon-Wed off thur and Friday then switch to day shift for Sat. and Sunday. I gues the change could weaken my body but I would think it would happen all the time. Should I be taking supplements if I plan to keep running long distances? I'm looking for some suggestions, maybe something that I am missing, maybe something that will help me better care for myself and progress at the same time. All suggestions appreciated thanks abunch!! =)

RA

Replies

  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    I have the same problem and looking for advice.




    Top
  • Elzecat
    Elzecat Posts: 2,916 Member
    I know that a good night's rest is essential for me--I definitely don't run well if I am not well rested. I also have found that what I eat affects my longer runs (not so much the short runs). If I ate junky the day before a long run, I would bonk toward the middle of the run ;(
  • RunningAddict
    RunningAddict Posts: 548 Member
    I know that a good night's rest is essential for me--I definitely don't run well if I am not well rested. I also have found that what I eat affects my longer runs (not so much the short runs). If I ate junky the day before a long run, I would bonk toward the middle of the run ;(

    Well that's a good thought!!! Thanks.
  • engineman312
    engineman312 Posts: 3,450 Member
    do you eat at a calorie deficit on the weekend? do you drink a little too much? i mean, i'm not going to say that you shouldn't enjoy yourself, but those could be a factor. personally, once a week i have a big calorie spike day, eat a big meal before bed, and in the morning i have an awesome run.
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
    I'm going to say it's mental. Some of my best race times have come off of a crappy night's sleep. Now, don't get me wrong, sleep is essential, but if this is a regular occurring issue, but on every-other Mondays, then the sleep may not be the culprit.

    Where are you running? on a treadmill? May want to switch to a different route altogether. You also may want to check your diet the 2 days leading up to that run. See if the issue lies there.
  • gorunjogger
    gorunjogger Posts: 58
    A good night of sleep is very important. Are you running or cross training on Saturday or Sunday? Try to take only one day off running, if you can. You might also want to try to do hill sprints on those bonking Mondays. It's a short but intense workout, and gets the heart racing.
  • chefdan
    chefdan Posts: 53 Member
    Along with being well rested and eating well, I find that I have a hard time maintaining much of a deficit when I'm doing anything over mid-20's to 30 miles per week; and reducing carb is off the table for me @ that mileage too. I set my goal for maintenance minus 200-300 and that works. As far as supplements the only ones I bother with anymore are glucosamine chondroitin and creatine. These are based both on a lot of research and experience. Matt Fitzgerald has a great book on runners nutrition and I'd recommend it. Creatine seems to reduce muscle pain/damage/fatigue in endurance athletes as well as its more traditional use in muscle building. I know that I don't experience DOMS when I'm on it, but I do when I cycle off it. What about Iron? I know a few runners who have been iron deficient and benefitted from supplements. That would be something to have measured by a dr before starting.

    Hope this helps
  • vtate75
    vtate75 Posts: 221 Member
    When you say, "take the weekends off" do you literally mean that you don't exercise at all? You might try putting in a brisk walk or some time on the elliptical. I'm a very slow runner (jogger), but I find that I have a really hard time when I have gone two days without any exercise. Muscle deterioration starts at 48 hours.
  • slimyfishy
    slimyfishy Posts: 114 Member
    I totally agree with quality sleep. When I'm running on 6-7 (I usually am a 8-9hr/night) hours of sleep, I feel mentally drained the next day. I notice that my times become slower, and my thinking becomes: "I really don't want to run this today". Sometimes, I decide to do cross training on Mondays (i.e. kickboxing, biking, etc.). Those are cardo also, and they work different muscle groups. To me, any movement of your body where you are either burning calories or building muscle is GOOD EXERCISE.
  • meagalayne
    meagalayne Posts: 3,382 Member
    I'm also curious about your weekends off - Sounds like those can definitely effect your Monday runs!

    Also, I don't really buy the bad night's sleep argument. I never sleep well before races and it doesn't tend to have any impact. A schedule of constantly changing sleep patterns (nights to days shift work) could be a leading cause, as your body doesn't have time to re-set, but that would effect your running in general, not just your Monday runs every other week.

    Could be fueling or hydration, but my best bet would be that the combination of resting on the weekends and feeling a bit "slughish" from the shift changing likely is having an impact on your running confidence. If you go into a run not willing or prepared to give it 100%, or feeling "off" from the start, then it's definitely an uphill battle through the whole run.

    I say it's likely mental, but what do I know! :huh:
  • EricMurano
    EricMurano Posts: 825 Member
    A banana before heading out should be good. Maybe 30 minutes before you hit the pavement?

    Bonking is when your system is out of glycogen (yeah I know it's not that simple but I can't remember the chemistry to it) and switches to using fat stores.

    Obvious remedies:
    http://en.wikipedia.org/wiki/Hitting_the_wall#Avoidance

    Are you actually bonking or are you just really tired?
  • RunningAddict
    RunningAddict Posts: 548 Member
    It could be the diet, I never really thought about that but I do sometimes eat less or junk on the weekends bc I'm not planning on running. I usually run trails or pavement on Mondays however if the weather is not permitting I may use a treadmill (but prefer not to) I have also heard about runners having a hard time with iron-i did have labs done not long ago, I'm assuming that they checked iron also but I will have to look into my results and find out. I did a 3 mile walk yesterday to stretch my legs-I usually only take off from running on the weekends. I'm also leaning towards it being mental. My HR today wasn't out of the norm so my body didn't seem to be at a stress anymore than usual.
  • tigerbluefly
    tigerbluefly Posts: 257 Member
    I have found that food choices and lack of water the day before are the main reason I have crappy runs. Sleep too depending on the distance, but mostly it's water and food for me. Keep track of what you ate the day before a bad run and a good run. See if you can see what works and what doesn't.
  • Elzecat
    Elzecat Posts: 2,916 Member
    I'm also curious about your weekends off - Sounds like those can definitely effect your Monday runs!

    Also, I don't really buy the bad night's sleep argument. I never sleep well before races and it doesn't tend to have any impact. A schedule of constantly changing sleep patterns (nights to days shift work) could be a leading cause, as your body doesn't have time to re-set, but that would effect your running in general, not just your Monday runs every other week.

    Could be fueling or hydration, but my best bet would be that the combination of resting on the weekends and feeling a bit "slughish" from the shift changing likely is having an impact on your running confidence. If you go into a run not willing or prepared to give it 100%, or feeling "off" from the start, then it's definitely an uphill battle through the whole run.

    I say it's likely mental, but what do I know! :huh:

    I agree as far as races...I hardly sleep the night before :) but on my two long runs leading up to my biggest race so far (a half marathon last fall) --I had not slept well before either long run and really struggled the whole run...night before my biggest race, I was in bed at 9pm, I tossed and turned all night and had to be up at 4 am, but somehow had my best run ever :huh:
  • therealangd
    therealangd Posts: 1,861 Member
    I know that a good night's rest is essential for me--I definitely don't run well if I am not well rested. I also have found that what I eat affects my longer runs (not so much the short runs). If I ate junky the day before a long run, I would bonk toward the middle of the run ;(

    This. Exactly.
  • waskier
    waskier Posts: 254 Member
    I started working out with a heart rate monitor about 3 months ago and it has made a HUGE difference in the quality of my workouts (and days in general). I chose the Polar FT80. It sets my training targets, evaluates my fitness and rest on a daily basis and adjusts each workout accordingly. I won't get into all of the details, but I now know when to push myself and when to take it easy. My wife was so impressed I had to buy her one for Christmas and she couldn't be happier. They aren't cheap, but they are definitely worth it.
  • tigerbluefly
    tigerbluefly Posts: 257 Member
    I'm also curious about your weekends off - Sounds like those can definitely effect your Monday runs!

    Also, I don't really buy the bad night's sleep argument. I never sleep well before races and it doesn't tend to have any impact. A schedule of constantly changing sleep patterns (nights to days shift work) could be a leading cause, as your body doesn't have time to re-set, but that would effect your running in general, not just your Monday runs every other week.

    Could be fueling or hydration, but my best bet would be that the combination of resting on the weekends and feeling a bit "slughish" from the shift changing likely is having an impact on your running confidence. If you go into a run not willing or prepared to give it 100%, or feeling "off" from the start, then it's definitely an uphill battle through the whole run.

    I say it's likely mental, but what do I know! :huh:

    I agree as far as races...I hardly sleep the night before :) but on my two long runs leading up to my biggest race so far (a half marathon last fall) --I had not slept well before either long run and really struggled the whole run...night before my biggest race, I was in bed at 9pm, I tossed and turned all night and had to be up at 4 am, but somehow had my best run ever :huh:

    For races you will never sleep well the night before. It's actually the sleep you get 2 nights before that is crucial for racing so aim for it that night and don't worry about the night before if you can't get a good rest due to nerves or something else.
This discussion has been closed.

Categories