So, so tired - is this normal?

[whiskyowl]

I have just started running for the first time in several years. And when I say "just started" I really mean the "just" - I've done two runs at the very start of the couch to 5k programme (running 1 minute walking 1.5 minutes, repeat 8 times).

I used to be an OK runner, but I got very ill and wasn't able to exercise. I've gained a load of weight and lost just about all of my muscle tone, strength and stamina in the interim. So I am really unfit!

I'm finding the exercise very beneficial, physically and mentally. BUT I am shattered! I am literally falling asleep at my desk this afternoon. Yet I've slept really well the last few nights - my usual hours of around 11 - 6.

I can't believe such a small amount of exercise has done me in this much! Is this normal? Will it settle with time? Any tips on how to cope through it?

You're older, you don't recover so easily. Ageing is a real thing!

If you haven't exercised for a long time, are very unfit and have gained weight it might be worth having a quick health check with your doctor. Is it normal to feel so tired? It depends on your age, your weight, the length of time you've been sedentary, etc, which is why you should see your doctor - particularly if you're falling asleep at your desk. I only do that when I'm ill!

I feel much more tired after demanding sessions such as building up long runs when training for a HM.

It should pass as your body adjusts to the level of effort, but worth looking into if it persists.

Thanks for the advice. I'll do a few more sessions, and if it doesn't start to get better, I'll see a doctor!

I wonder if I'm actually a bit below par, as I'm needing to wee every two minutes too (TMI, sorry!)

There are several causes for an overactive bladder. These can include:

injuries
conditions affecting muscles, nerves, and tissues, like a stroke or multiple sclerosis
estrogen deficiency caused by menopause
excess body weight that places extra pressure on the bladder
bladder stones
diabetes
cystitis
weakened pelvic floor muscles

Excessive caffeine, nicotine, artificial sweeteners, and alcohol may also irritate the bladder walls and can worsen frequent urination symptoms.

Are you lacking in iron? I was and think loads of post-children mums are. I had heavy periods and as a result was borderline anaemic. What it meant in practice was I was just knackered.

Try an iron supplement/loads of burgers and spinach. Or get the Mirena which I did! It means light /no periods and has had a huge effect on my tiredness levels now I'm not losing so much blood every month.

Good luck

Yes, I am slightly anaemic. I used to be severely so due to heavy periods, to the point that I had to have iron transfused into my bloodstream before they could do surgery to sort it out. I was so weak I would be out of breath from climbing the stairs!! This is why I stopped running in the first place. It's not that bad now, fortunately! But I can't seem to climb out of the post-surgery physical slump. (It's been a long time so it's not recovery).

This is how I trained after my serious illness;

You need to build up very slowly. Build muscle with light weights in between your runs. Don't run every day, do power walking when your feeling tired.
HIIT training is a good way to build your stamina up.
If you keep falling asleep during the day see your doctor.

Good luck

I think the softly-softly-gradually-gradually approach is probably what I need supernan. What is HIIT?

HIIT is high intensity interval training.
20-30 seconds of as fast as you can go running 1 min rest. Repeat
You do this once a week for a couple of weeks twice a week for a couple of weeks then no more then three times a week there after.
Do as much as you can at first, around 10-15 mins Max, no more then 20 mins.

Have you thought of diabetes? Wanting to wee all the time and falling asleep are two massive symptoms.

Weeing all the time is not normal. Urine infection, diabetes any number of things. See your doctor before doing anymore exercise. You don't want to get ill again.

If you are just starting out with regular exercise again it’s totally normal to feel sore and knackered. This is the toughest part to get through but should get easier as your body starts to respond to the new regime. Get through the first six weeks and you will start to feel much better.

Good kuck

Thanks pangalactic

I had a diabetes test 4 years ago, and it was fine. I realise this is a while ago, but it's not like I haven't had one in years and years or anything!

I think it's more than likely a combination of a new exercise regime, and being a bit run down, and drinking too much caffeine because I'm run down. I haven't really had a holiday for 6 months, and I've been dealing with some challenging stuff in that time (building work has eaten my life). I've got 2 whole weeks off coming up, so I might see if that does the trick. If I'm still knackered after, I'll got to the doc!

To be honest, and I am ashamed to admit this, what I'm doing is effectively very, very early HIIT - I am doing couch 2 5k, so it's running for 1 minute then walking 1.5 minutes. I realise that HIIT is probably way more involved than this, but it's actually all I can manage right now - any higher intensity than that and I might keel over! I used to run 10k 5 times a week, it's awful how badly unfit I am.

Oopps, apologies, that was supposed to say Thanks pangalactic supernan and mybrilliant. I did type it all out but I seem to have deleted half the sentence!

Nothing to be ashamed of whisky. What you are doing is absolutely spot on. You will find over the coming weeks and months that your walking bits get shorter and your running bits get longer till you are basically running all the time. You have been fit before and you will benefit from some muscle memory. You will be astonished how quickly your fitness improves. You will also stop getting sore legs and your sleep quality will improve massively. Also worth looking at joining your local park run which are generally very supportive and encouraging, nobody there gives a shite about how quick/slow you are.

You're doing every thing right by the sounds of it. Keep it up and you'll soon get past the tiredness.
Rome wasn't built in a day. Patience is the key.

Thanks guys! It's really reassuring to hear that I can build up slowly. It feels like I have a mountain to climb at the moment. Haven't been able to do a run for a few days here as it's very icy and very hilly. But you've inspired me to try to get out when things have melted a bit later on

Keep checking in here and let us know how you are getting on