Beginner running question

[marathondreamer]

Hi everyone! Maybe you can help me. I am about 100 lbs overweight, have just started training with hopes of doing the WDW 1/2 in January. This is my second week, last week here was very warm and today was about 32 degrees when I went out. I have been struggling with low energy, near exhaustion for months. I was hoping the exercise would help with this.

I feel really good when I get up in the morning, lately usually before my alarm goes off. This is a real change. But about an hour or two after I run (very short run/walk intervals) I feel exhausted and need a nap. If I take one I feel really groggy.

I am not eating or drinking before I run. Within 30 minutes of finishing I have water, a cup of coffee, and whole wheat toast with peanut butter.

Any suggestions? Am I hoping for too much of a change too soon?

Thanks.

 

[Rose&Mike]

Congratulations on your training! Very exciting!

I had a similar problem in 2010 after long runs. I ended up having to go to the doctor and have some tests run. Everything is all good now, but it was not something that I could fix through normal things--like more hydration, etc.

It could be that you are just overexerting right now, but it could be something more serious. I waited for a very long time to go see the doctor, and I'd like to encourage you, if you haven't seen a doctor recently to go see one and let them know what is going on.

In my case I had some serious electrolyte imbalances caused by gluten intolerance. But by waiting so long, I was putting my health in jeopardy.

Good luck with your training. Disney races are lots of fun, and you will have a fabulous time!

 

[yulilin3]

I agree with Rose&Mike. You should check with your doctor and have all the appropriate tests done, especially if you are making a radical change in your routines.
I would also recommend eating something before your runs, maybe a protein shake (low on sugar high in proteins) and a banana. You need fuel for your body to be able to function properly.

 

[afnaechiquita]

Like previously suggested, you should definitely see a doctor to get an overall physical assessment so you can be sure you're not putting your body through too much (keep in mind, this is recommended for anyone starting a regular exercise regime!).

Experiment with different foods before you run, because on the surface, it seems like you just aren't getting enough fuel beforehand. Everyone is different in regards to what they need to take in before a run. I know some people who just eat the energy gel packs, some who need some kind of bread, etc. I am usually good just with a banana. Just remember to keep it light and simple.

And good luck!!

 

[PrincessRhi]

I'm going to echo what a lot of people here have said-- you may need to check what you're eating/drinking.

A former running coach of mine always said that when you're training for distance, you NEVER want to cut calories to try and lose weight that way, but rather change what you eat. The running alone will help you tone up and get fit, so you'll burn weight there. You need to increase your caloric intake to make sure you meet your body's need, but you can increase them smartly. So instead of a bag of chips, have some fruit and vegetables or a protein bar. I worked with a nutritionist and found on a non-exercise or light exercise day I should eat around 1500 calories, but on a heavy exercise day I should eat around 3200. We also figured out how much water I need on a non-exercise day vs. an exercise day, and the difference was HUGE (for me it ends up being almost 3L-5L on top of the normal 2L minimum I drink daily, but I dehydrate really easily and have UC/food allergies that block absorption anyhow).

The requirements will definitely be different for you since your body has different needs, but it's worth looking into. Getting the adequate nutrition is so important for your body when you're doing distance.

 

[marathondreamer]

Thanks everyone! I will concentrate on improving my nutrition not cutting calories, and I do have my annual physical scheduled. It's not until late summer so if I don't feel better soon I will make a special appointment.

 

[snickerboo]

1. Are you following a "couch to 1/2 marathon" training schedule? You should. You may be pushing yourself too hard in pursuit of your goal. If you keep doing that, you'll hit the wall & burn out. Your training is not a sprint, it's a (half) marathon. You have lots of time to prepare so don't overdo it. Overdoing it will not only give you fatigue, but make you succeptible to overuse injuries. You don't want to book your 1/2, the hotel, flights, etc., only to end up too injured to race.

2. You've got your diet backwards. If you want coffee, have one small cup as soon as you wake up. Follow that with at least twice as much water as you drank coffee because coffee is dehydrating. Coffee is just really not a runner's friend. That said, I love my a.m. coffee and I always have one except on race day but I have cut back to one small cup per day. Eat your toast with PB half an hour or more BEFORE you run. Right now, you're running on empty. That's not good for your body at all. You have to give your body the right "fuel" to run. That means a light breakfast of some kind of healthy carbs & protein. After you workout, MORE water & some kind of protein within 2 hours of your workout to help your body make muscle.

3. Water is your friend. If you dehydrate when you run (and most of us do) and don't replenish, you will feel very fatigued. I get dizzy and an upset stomach. After I run, I immediately scarf down some kind of protein, whether I feel like it or not, and a huge bottle of water topped off with a little Poerwade, to replace the electrolytes. If you find you sweat a lot when you work out, try taking a water bottle with you and taking small sips as needed. I was never a "take water" person but I did it in my half-marathon this past weekend and it was a big help. I felt fantastic the entire race.

Good luck with your race. I'm a big believer that anyone can do it with the right midset and the right training!

 

[PrincessRhi]

2. You've got your diet backwards. If you want coffee, have one small cup as soon as you wake up. Follow that with at least twice as much water as you drank coffee because coffee is dehydrating. Coffee is just really not a runner's friend. That said, I love my a.m. coffee and I always have one except on race day but I have cut back to one small cup per day. Eat your toast with PB half an hour or more BEFORE you run. Right now, you're running on empty. That's not good for your body at all. You have to give your body the right "fuel" to run. That means a light breakfast of some kind of healthy carbs & protein. After you workout, MORE water & some kind of protein within 2 hours of your workout to help your body make muscle.

Not to be nitpicky because every person is different, but for most people the reason to avoid decaf or regular coffee before a run is that it can give you the runners trots, which will dehydrate you a lot faster than drinking that one cup. Unless you're drinking over 6 cups, coffee itself (or caffeine) shouldn't be a diuretic.

Most importantly: if you find a system that works for you, stick with it.

 

[snickerboo]

Not to be nitpicky because every person is different, but for most people the reason to avoid decaf or regular coffee before a run is that it can give you the runners trots

Guess my advice was based on my system. I always have a small cup as soon as I wake up (6 a.m.) and run about 2 hours later. Only time I've had runner's trots was after my half marathon (do not drink any of the free beer offered after a race! I had less than half of the small glass I was given and had gastro upset all day).

I stand by, you shouldn't be running on empty. That advice is in every article about runner's nutrition on the internet.

 

[PrincessRhi]

Guess my advice was based on my system. I always have a small cup as soon as I wake up (6 a.m.) and run about 2 hours later. Only time I've had runner's trots was after my half marathon (do not drink any of the free beer offered after a race! I had less than half of the small glass I was given and had gastro upset all day).

I stand by, you shouldn't be running on empty. That advice is in every article about runner's nutrition on the internet.

Definitely agree with not running on empty, and wasn't trying to come across as an ***, so hope you didn't take it that way. Getting the right amount of food and fluids are so important when training and running events.

 

[icicle]

I'm going to echo what a lot of people here have said-- you may need to check what you're eating/drinking.

A former running coach of mine always said that when you're training for distance, you NEVER want to cut calories to try and lose weight that way, but rather change what you eat. The running alone will help you tone up and get fit, so you'll burn weight there. You need to increase your caloric intake to make sure you meet your body's need, but you can increase them smartly. So instead of a bag of chips, have some fruit and vegetables or a protein bar. I worked with a nutritionist and found on a non-exercise or light exercise day I should eat around 1500 calories, but on a heavy exercise day I should eat around 3200. We also figured out how much water I need on a non-exercise day vs. an exercise day, and the difference was HUGE (for me it ends up being almost 3L-5L on top of the normal 2L minimum I drink daily, but I dehydrate really easily and have UC/food allergies that block absorption anyhow).

The requirements will definitely be different for you since your body has different needs, but it's worth looking into. Getting the adequate nutrition is so important for your body when you're doing distance.

Sorry but I have to completely disagree. The OP absolutely needs to be counting and cutting calories if she wants to lose the weight.

OP, you need to do some research and determine a plan that will allow you to lose weight while running. Seeing a doctor is a great suggestion. There are plenty of plans out there that will get you to your goals. The important thing will be to eat real food to give your the energy you need for your running.

 

[snickerboo]

Definitely agree with not running on empty, and wasn't trying to come across as an ***, so hope you didn't take it that way. Getting the right amount of food and fluids are so important when training and running events.

Not at all Just wanted to clarify that I was only going by what I have done and heard/read. I'm no "expert" for sure but I do know that I had to learn some of these lessons (running on empty, running without being fully hydrated, etc) the hard way and the late day "crash" afterwards seemed most common after those two things, and pushing myself too hard, for me anyway.

 

[DisneyRunner2009]

As other posters have said, what works for them may not work for others. I'm always telling my DH this. I have to watch what I eat before I run or I may have GI issues. A few hours after a hard workout, which yours are at this point, when you start to feel tired, I would try to eat something. Your body may be telling you it is hungry by simply making you feel sluggish. This happens to DH. He eats something more substantial, about a hour after a post run snack and he feels much better. Your PB and toast is a good snack choice.

 

[PrincessRhi]

Sorry but I have to completely disagree. The OP absolutely needs to be counting and cutting calories if she wants to lose the weight.

OP, you need to do some research and determine a plan that will allow you to lose weight while running. Seeing a doctor is a great suggestion. There are plenty of plans out there that will get you to your goals. The important thing will be to eat real food to give your the energy you need for your running.

I would argue that training for distance and running to lose weight are two different beasts. I never suggested not counting calories, but changing diet so that it's more healthy and can sustain a body that is in motion. If you're running, your body being fueled by 1200 calories of cheetos and McDonalds won't be as good for you as 1200 calories of lean protein, carbs, and vegetables. However, if you need 2300 calories to meet what your body needs and you're only giving your body 1200, you'll lose the weight, but your post-run recovery could take longer and you might find other issues pop up.

I would definitely agree the best way to figure this out is to see a doctor and/or nutritionist that specializes in sports nutrition to get the most out of your workouts.

 

[icicle]

I would argue that training for distance and running to lose weight are two different beasts. I never suggested not counting calories, but changing diet so that it's more healthy and can sustain a body that is in motion. If you're running, your body being fueled by 1200 calories of cheetos and McDonalds won't be as good for you as 1200 calories of lean protein, carbs, and vegetables. However, if you need 2300 calories to meet what your body needs and you're only giving your body 1200, you'll lose the weight, but your post-run recovery could take longer and you might find other issues pop up.

I would definitely agree the best way to figure this out is to see a doctor and/or nutritionist that specializes in sports nutrition to get the most out of your workouts.

THe OP is hardly "training for distance" at this point. She's only on week 2 of her training. The OP took your advice to mean that she shouldn't be cutting calories. The OP DEFINITELY can be cutting calories.

 

[PrincessRhi]

Darn... I had a long-thought out response to this, but I lost it when I had to run into the lab so I'll keep it short: overall I think we're talking apples and oranges.

Can you cut calories while running? Absolutely. The point I was making is that most people who cut calories and run either forget or ignore the fact that running burns calories as well. So that 1200 calorie magic number that you think you're hitting with your food intake is really only 700 after a run that burns 500 calories, so you should make up for it somewhere. If you're only getting 700 calories day after day and pushing your body with exercise, you're starving yourself and forcing your metabolism to not work at its best. So yeah, you'll get results in the short term, but it's not necessarily healthy.

 

[icicle]

Darn... I had a long-thought out response to this, but I lost it when I had to run into the lab so I'll keep it short: overall I think we're talking apples and oranges.

Can you cut calories while running? Absolutely. The point I was making is that most people who cut calories and run either forget or ignore the fact that running burns calories as well. So that 1200 calorie magic number that you think you're hitting with your food intake is really only 700 after a run that burns 500 calories, so you should make up for it somewhere. If you're only getting 700 calories day after day and pushing your body with exercise, you're starving yourself and forcing your metabolism to not work at its best. So yeah, you'll get results in the short term, but it's not necessarily healthy.

Well, I'm trying to make my point based on the OPs question. And I actually disagree that people forget to count the calories they burn when they run. If anything most people overestimate what they burn or feel the need to reward themselves when they run but not consider if the treat the indulge in has more calories than they burned. Really running does not burn that many calories unless you are talking about some high mileage.

 

[PrincessRhi]

Well, I'm trying to make my point based on the OPs question. And I actually disagree that people forget to count the calories they burn when they run. If anything most people overestimate what they burn or feel the need to reward themselves when they run but not consider if the treat the indulge in has more calories than they burned. Really running does not burn that many calories unless you are talking about some high mileage.

The points were directed specifically at the comments you made to me, not the OP's question.

The OP had a question about not eating before a run, feeling overtired like she needed a nap after she ran, and then feeling groggy if she did take a nap. Barring serious health issues that can't be diagnosed by anyone other than a doctor, those symptoms don't make you think that she either needs to adjust when/what she is eating or how much she's drinking?