Overdone running in the heat, what can I do?

[madeinmanc]

I did a 10k yesterday (very early morning) plus some other exercise and got overenthusiastic and did another this morning. That might not be a lot to some but I usually leave a day between 10ks. I mean, I do run but not 10ks back to back in the heat. I thought I was fine but I've started feeling a bit jittery, weak and shaky this afternoon and I've had to cancel my plans to go out 😞 I have used electrolyte tablets and kept hydrated. Is there anything else I can do? Thanks.

I think you need to speak to someone about your disordered eating personally. I know Mumsnet has a reputation for encouraging shit eating under the guise of healthy living and not being bigger than a gnats left leg but your posts are concerning.

A few more nuts and a cereal bar.

You also did a long cycle ride in the heat last night too.

And you hope you burned off all the pizza calories.

That's all sounding really worrying.

You are almost certainly overtraining and quite possibly doing very bad damage to yourself OP.

Mumsnet is full of women with eating disorders - no judgment because I've was there myself with anorexia for a long time.

It's not what you think, I am at high risk of developing type 2 because of genetic history and ethnic background. I have raised hba1c in previous blood tests. I'm supposed to avoid carbs and spiking my blood sugar

Apples aren't carbs - you need chips or pasta or something.

Everyone is at risk of type 2 diabetes if they eat a shit diet 24/7. You, however, sound like you've gone too far the other way in fear of what may never happen.

Diarolyte

More fluid but not gallons. Sip don't gulp.

Thanks, @IbizaToTheNorfolkBroads , I've had that yesterday and today I had Hi 5 tablets, I think I've reached the max amount you're allowed.

I've taken on board what you've all said and I'm going to get a ready meal of macaroni cheese from the local Tesco 😁 Very unhealthy but I'm not in any state to cook right now. Unless there is something healthy I could have with carbs but I doubt it.

Macaroni cheese is not very unhealthy....

Honestly, I do ultra runs and I just eat all the time so that I don't feel like you do now.

I love Mac and cheese

There are loads of healthy meals with carbs, any meal with root veg and potatoes, loads of healthy pasta dishes (probably not macaroni cheese) loads of options with rice, wholemeal bread, suitably topped jacket potato....

Ooooh I could murder a baked potato right now with cottage cheese and spring onion and maybe a side of kale! Thanks for the idea.

For me in this situation electrolytes are key - just drinking water actually makes me worse as it dilutes what I’ve got left even further. If you don’t have any electrolyte drinks i suggest a pinch of salt in squash, or lots of salty stuff like marmite. I also think the lack of decent carbs (not sugary stuff) is an issue, but really you should have had these before running.

hope you feel better soon. I find exercising in the heat so so hard and often end up feeling rough.

I see your point about having them before running but I set off at 6am.

Agree with @modgepodge - when I use electrolyte sachets, I'll have one or two the night before, one before setting off and then one later in the day well after the run. And I have the blokz cubes during the run from about mile six onwards.

And pizza afterwards is my reward! If not trashed, then red wine with it, but don't recommend that if too hot or feeling 'off' in any way.

Putting your wrists in v cold water can help cool you down too. Obviously not the most convenient thing to do! But there are major blood vessels quite close to the surface, so it can be very effective (without the risks of cold baths/showers)

I did a 10K this morning too because it was a scheduled event. I felt shivery afterwards which is a sign of heatstroke even though I took it easy. I felt really tired this afternoon and have had a nap plus drunk a lot of fluids. Also added extra salt to my food at lunchtime. Am feeling fine now it’s evening. You sound worse off so would suggest all of the above plus things to cool you down and more rest. Call the drs if you actually start feeling ill. heatstroke needs to be taken seriously.

Oh, I just RTFT. Definitely get some proper food OP, your body needs it.