Feeling light headed and spacey several hours after finishing a run

[hmcAsWas]

So I registered for a 10K and realised last week there was only 3.5 weeks to go and I had done bugger all.

I did used to run in the past.....

However I am now 50, 3-4 stone overweight and haven't done much exercise recently. So I started last Thursday and ran 2 miles, did 3.5 miles on Saturday, 4 miles on Monday and 4.5 miles today (I know you should only increase by 15% per week but I don't have much choice). I've done it all on my treadmill so that I can monitor speed and distance and try intervals to get my speed up. Ran the 4.5 miles today at an average speed of 5 mph (12 minute miles) which is slow - but was knackering for me; remember the 3-4 stone I am carrying...

Since then (finished around 10 am) I've been feeling light headed and spacey and quite weak and tired. Is this normal or should I be concerned?

According to my (self imposed) schedule I am running 4.5 miles again on Friday (dreading it)

I'm such an idiot - should have started training several weeks ago

Not a medic but I’d say you’ve gone couch to 5k in 5mins & shocked your system. Maybe have a couple of bananas to sort blood sugar and plenty of fluids if you are mass dieting too- take it steady as your main risk could be joint/ muscle injury. Even though your body has muscle memory you need to build up to it all and although overweight you need to keep eating - Good luck and we’ll done for going for it

feeling light headed and spacey and quite weak and tired. Is this normal or should I be concerned

Fairly normal, but could also be low blood sugar and/or dehydration. I run some too and am older than you are. I would unregistered for the race. Trying to train up that fast means you will have a high risk of injury. Do the next one.

Thanks Passing I will follow your advice. Feel like poop

MissConduct - I'd like to bail but a friend registered for the race because I was doing it, so I feel like I would be letting her down.

Don’t race this one but use your training so far as the start of training for another 10k.

Maybe get yourself some ORS tablets or even Dioralyte as I imagine the way you’re feeling is dehydration (it’s humid today) and a handful of peanuts or salty snack of your choice.

You’ve made an amazing start but don’t push it- build on it, enjoy it and you’ll be easily running 10k in another couple of months!

Maybe I will give Saturday a miss though and have two consecutive rest days

Perhaps I should have a chat with friend. Have found a 10k race not far away on 6 October