fatigue after running

[justhavintheone]

hi experienced runners, upping my mileage at the moment averaging 5/6 miles per run. enjoying the runs and ready to up my miles again. some days im fine afterwards but some days it leaves me really tired the rest of the day. any advice?

Do you have a "recovery drink" immediately after - as soon as you get in the door? It's really important to get some calories in you quickly, chocolate or strawberry milk is good for it (can be skimmed milk and nesquik - but the fat's irrelevant)

The fact it only happens sometimes is likely because of how well fuelled you were before - and it's only happening when your glycogen falls low. The body has a few fuel stores - glycogen is the main one you use when you're exercising, and the only one the brain can use, so we're very sensitive to being low in it and the lethargy you feel when low is to make sure that there's always plenty for the brain by stopping you working hard and your muscles needing it.

Immediately after exercise there's a window where the body is well set up to replenish the glycogen and giving it easy to digest carbs then will help. Protein also helps, hence chocolate/strawberry milk etc. which is a good mix of carbs and protein that are very quick to digest.

Having a gel or something super easy to digest immediately before you go, or during can also help, but for runs less than an hour almost certainly isn't worth it.

As your miles increase it becomes more important that you vary the difference. You should only be doing one 'long run' per week.

Have a look at some running plans on the internet. Maybe half marathon plans to give you an idea of what a running week should look like.

You will feel fatigue if you are running what is a long distance for you, every time you go out.

I do 4 runs a week, ranging from a 4 mile recovery run to a 15 mile long run.

Consider the 10% rule. You should not be increasing the length if your longest run OR your total mileage by more than 10% per week. I agree that you should look at doing one long run per week and keeping your other runs shorter (but possibly faster).

thanks great advice, will sock up on the flavoured milks!!

My DIY recovery drink, dilute orange juice with water and add a tiny pinch of salt. Eat a banana or piece of toast after a run.

clure The Milk is good because protein has been shown to be pretty helpful post exercise in dozens of studies with quite a noticeable effect, although any sort quick to digest carbs would be good, nothing is worst as you don't get the beneficial change in insulin response.

Fredfredgeorge, thanks you are right, I know protein is a must, I'm vegan and so milk not an option for me. However was told a good post race snack/lunch is beans on toast. My hubby does the recovery drinks (those ruddy great big tubs that take over the kitchen cupboards)