When do you start feeling good instead of just worn out?

[Januaryissodull]

I've been doing exercise now since beginning of Jan.

Running 3x a week, some light strength/weights 2-3 times a week, walking a lot and then maybe an aerobic workout online.

I'm not entirely new to exercise as I've been running on and off for a few years and can easily walk miles.

I do feel great after doing the exercise, a real high, and generally have more energy, but this week I'm feeling a bit achey, tired, sore legs and almost a tiny bit fluey.

Wonder if I'm overdoing it or if I just need to push through.

Do you stretch much after running?

Sounds cheesy but I'd listen to your body and have a few more rest days.

I’m feeling exactly the same !! Been exercising properly since jan - classes online and I ache and also feel like that and my feet are sore when I wake up!!

It can be so hard! It has taken me ages to learn to listen to my body and plan what I do better. I alternate legs and arms workouts, moved core onto rest days and tried for a lower amount of steps all year round with the occasional attempted yoga class. I have also tried to put more movement into other things like cooking, get up and move in adverts if watching TV. If I feel too tired I end up doing a rubbish workout and get annoyed with myself for not waiting longer. I still have a long way to go, I am not sure it quite gets easier but it feels more rewarding because I can see and feel the difference.

How long are your runs and walks, and how long/intense is your other exercise? Do you have a full day of rest each week?

You might be a bit under the weather, but you might also be overdoing it? I believe that the human body is made to “work” but it also needs rest. I didn’t used to have rest days but now have 1-2 each week (sometimes 2 back to back) where I do the bare minimum of walking. It really does help.

Thanks all. I always stretch before and after runs plus doing a warm up walk.

I'm only running 3-4.5k as it's all I can manage at the moment. I wanted to build back up to 5k. Do probably need new trainers.

I'm walking maybe 2-4 miles. Then doing a couple of upper body workouts online and some very gentle beginner core workouts. Then a 30 minute beginner aerobic workout. Nothing over the top I don't think. I don't do any of these things every day.

It's worth having a lighter week every 4 weeks.

Training plans for events such as marathons/ half marathons build these in, and week 6 of C25k has a couple of lighter runs at week 6 after week 5 ramps up.

Reducing pace/ distance/ time/ weight gives a lighter workout and time to recover and strengthen up and feel fresher to resume usual training load.

When you get your nutrition sorted. You can aim to eat more healthier but you can't "diet" and exercise successfully IMO. You do need your carbs to support proper exercise too, although I know people will dispute this, no elite athlete has ever trained on a low carb diet.

You need to give your body enough good quality fuel to do what you're asking of it.

Urgh! Healthily!

I suspect you're coming down with something. It doesn't sound as if you are overdoing it. I'd take a week to rest - it's not worth pushing through - and then start again and see how you go.

Food changes made a big difference for me.

Diet wise, I'm not cutting carbs or anything like that. I am counting calories trying to keep to around 1200.

Meals are like this, porridge with berries/banana for breakfast, salmon/egg/chicken salad roll for lunch or poached egg & avocado on toast, dinner is chilli/curry/roast/stir fry/fish with potatoes & veg, or homemade pasta dish. Couple of spoons of Greek yogurt and berries with my lunch. Drinking plenty of water. I'm sleeping well.

Took a day off today. I've considered that I'm just not suited to running as I always seem to end up with sore stiff legs despite stretching and warming up. But I enjoy it so much.

Think I'll try new trainers next and make sure I take a couple of rest days.

Any tweaks to my diet I am open to suggestions.

Listen to your body. Everybody who is a lifelong exerciser listens to their body. They have to; the ones who don't get injuries that stop them exercising.

If you're too tired, you're doing too much. There is such a thing as 'pleasantly tired'. I'd cut your exercise in half for a week or two, see how you feel, and then if you can do more, creep it up gradually.

What's your goal? You say you're open to suggestions diet-wise, but you haven't said what you're aiming at. It'll be very different advice if you're looking to tone up/build muscle than if you're trying to drop some weight.

1200 calories is barely enough to run your basic bodily functions, no wonder you feel rubbish. If you eat well and keep up your exercise, the weight will come off gradually, but you'll look and feel better, even if the scales don't change.

Checking back in - OP, 1,200 calories probably isn’t enough as @Toorapid rightly said. Have you calculated your BMR and then factored in exercise? If you under-fuel, exercise will make you feel exhausted and miserable rather than exhilarated.

Oh, and running will give you tired and stiff legs when you start! Try some strength exercises, dynamic stretching - I recommend the running channel on YouTube for great tips. But running is a high impact sport, and even 5k when your body isn’t used to it, is a lot. I suggest running well within your capability at first - 3k slow for example, conversation pace, and then build up incrementally. Give your “house of running” strong foundations, as it were.

I do want to lose a few vanity pounds, but also want to get a bit stronger and fitter too. Mainly want to exercise because it does wonders for my mental health and confidence.

So after this thread I thought maybe I am being a bit too restrictive. I'm definitely toning everything up so trying not to worry about the number on the scales.

I gave myself a proper rest day last Friday which I felt fantastic for, I've got new trainers which I'm going to try out later as I was running in old cheap trainers. I upped my calories a bit too with hopefully healthy carbs and proteins and lots of veg.

I wear a fitbit and seem to burn around 1800-2500 calories I guess depending on how active I've been that day.

Finger crossed I do seem to be feeling much better so far this week.