Exercise exhaustion

[VeraDeara]

I wouldn't say I do a lot of exercise but I'm exhausted. Every workout/run, I'm pushing myself through. It helps hugely with my mental health though and, as I say, it's not even that I over-train so I shouldn't need a break.

Those that exercise regularly, how do you know the 'right' amount?

I would love it if my exercise gave me energy rather than sapping it!

I'm really glad you posted this. I'm training for a HM and feeling exhausted to the point where I'm sitting on the floor staring at my trainers wondering if I've the energy to put therm on. I'd not cut out my other exercise. I've just totted up my strava and realised this month I've averaged 45 miles/week running and walking on top of trying to do a couple of hours/week of strength/flexibility online classes.

I clearly lost sight of what is reasonable, now have to persuade myself I need to cut some stuff out.

Now you've said you're a steadier runner, I've revised my opinion. If you're running slower than 10 minute miles, what I'd think of as a "short" run of 10k or 12k is going to be more than an hour on your feet, and taking a large amount of effort.

I think you need to significantly ease back on the time on feet and shake it up a bit - perhaps some spin classes or similar might make you feel energised, rather than the endless plodding?

I don't count walking as a rest day either, and also can't remember the time I did less than 10 000 steps a day, so I'm with you on that front. Nothing wrong with being active if you enjoy it. But it sounds like the runs are doing nothing for you, and wearing you out. The fact you're not getting faster proves it.

I'd say you need to go much shorter and sharper, or drop a day entirely. You'll feel better for it.

I run more than that per week (around 50km) though probably walk less. My BMI is higher than yours (23/24). I don't think the mileage is too much in itself.

Have an exercise holiday for a week or two. You could keep the walking in if you want, but drop the running & HIIT. I bet you would feel the benefit when you go back. Do this at least a couple of times a year.

I would also plan one rest day per week, with nothing more than a gentle walk & stretching. The HIIT is probably quite hard on you - rest day after that if possible? Or, just drop the HIIT.

Try mixing up your runs a bit. Do you mostly road run? If so, swap for a trail run sometimes? Or a shorter session of hill reps instead of a 10k sometimes?

Also - heavy legs can sometimes be helped by eating more. Have a big bowl of cereal in the evening and see if you feel better the next day? (You shouldn't need to continue to do that every day). Also make sure you're hydrated - though for me dehydration seems more general tiredness than heavy legs.

I recommend a book called 'Build Your Running Body'.

Oh - and also check your trainers (when is the last time you replaced?) New shoes could literally put a spring in your step.

Yy to Build Your Running Body ! Great book.

Also, in my above post, I should've said I do count walking as a rest day, not I don't. Typo, I'm tired

Do you think some of this is enjoyment?

Do you like your runs? If you’re talking on the phone throughout, do you really feel like you’re getting the benefit of them, or just getting through them?

I would switch up your runs - you could have one long run, one speed work or hills run, and one three mile run.

I’d also consider taking a week off to give your legs a break. It sounds like you really need a total reset and to be kind to your body!

I'm a similar pace to the op on longer runs. I do find time on my feet the big thing that knackers me out. And as a slow runner that amount of mileage would tire me out for sure. In fact I got in a rut recently of running every run at the same pace and trying to push the miles fuether on every one. I felt like I was working so hard but I was getting nowhere. I now run slower and less miles on most runs but in a more focused way including hills and speed work and my weekly long run is getting longer every week and my park run times are coming down so I feel like I'm stronger with less work.

Despite being pretty active and enjoying walking I actually find it more tiring than running - I'd find a 4 mile walk far more exhausting than a 4 mile run for example because its more time on my feet being active.

@VeraDeara filter this thread by @fellrunner85 posts they're more or less the only sensible ones!

I agree, it's time on your feet, you need to shorten your runs and swap one for something like cross training, spinning or swimming.

If people think what the OP's exercise is excessive no wonder we are a nation of overweight and unfit people

Despite being pretty active and enjoying walking I actually find it more tiring than running - I'd find a 4 mile walk far more exhausting than a 4 mile run for example because its more time on my feet being active.

Totally this!

If people think what the OP's exercise is excessive no wonder we are a nation of overweight and unfit people

🙄

It is excessive if it leaves the op exhausted rather than energised and feeling fit and healthy. It is also excessive if the op feels completely unable to take a rest day, ever. To the point where she can't go on holiday for more than 4 days for fear of missing her scheduled training. You don't NEED to cover 36 miles and do 10 hours of exercise a week to be fit. The op could halve that and still be fit and healthy. There is a huge amount of middle ground in between being inactive and what the op is currently doing. Which by her own admission is not working for her.

Your math is off. That's not 6 hours.

Tues: 40 min weights,Thurs: 40 min HIIT, Fri 15 min abs workout, Sun: 20 mins gentle yoga/stretching = almost 2 hours

30 km run = Mon: 10k run, Weds: 8k run, Fri: 12k run

18 miles walk = Tues 4 mile walk, Thurs: 4 mile walk, Sat: 4 mile walk Sun: 6 mile walk/hike

You don't run 30 km & walk 18 miles /week in just 4 hours.
That would take me 6 hours for walking alone & ~4 hours for the runs,

2+6+4 = 12 hours. I guess 11 hours if you're a fast runner.
So ~5.5 hours high intensity, ~5.5 hours medium/low intensity.

I do more exercise than OP, also about 50:50 high/low intensity & I'm not remotely exhausted. You work your legs a lot, I guess, to explain heavy legs. I swim & cycle rather than run so much.

Sorry, still reading carefully:
doing 11-12 minute miles
so the 30km (18 miles running) should take about 3.5 hours

OP also said her walks are slow; my friend is a slow walker, 2.5mph. the 18 miles would take 7.2 hours if OP walks that pace.

OP's up to ~13-14 hours/week. Keep in mind the CMOs hope people might do 1.5 hours /week...

Def take a day off per week and just do nothing! I run ultra distances and do feel very tired after a long day training but I may go to the gym the next day possibly but will definitely take the next day off completely. Ok, tickle the dog around the field for 20 mins but that's it. You must rest. Your diet sounds super healthy I am envious! Yes more carbs though.

@fellrunner85 you depressed the heck out of me referring to a 9 minute mile as a slow one! I'm like the OP, just plod along, I'm in my 50's though.

Keep in mind the CMOs hope people might do 1.5 hours /week...

So depressing isn't it. I know people who don't even do that much..

@VeraDeara - I would echo/follow @fellrunner85 's advice
Have you looked at joining a local running club? You could swap out a run for a training night - you would be with others, get some interval and core work done and I'm sure it would give you a "mental boost"

I am not particularly quick and I know I start to flag after an hour / 10k - so if I want to go longer/further than this, I take a gel pack and have that at roughly 5-6k or 30-40 mins. I mostly run on trails/mud so I feel it gives me a bit of a boost too

It's all relative - 10 min miles were a dream when I first started running - but finally got there

[quote FrangipaniBlue]**@VeraDeara* filter this thread by @fellrunner85* posts they're more or less the only sensible ones!

I agree, it's time on your feet, you need to shorten your runs and swap one for something like cross training, spinning or swimming.

If people think what the OP's exercise is excessive no wonder we are a nation of overweight and unfit people

[/quote]
Lots of posters have suggested some pretty good advice, especially on rest & diet.

30 plus miles per week of running and walking is a lot, esp with no days off, we know nothing of her background, age, work/life balance.

Its not wise to give specific advice on "upping the pace/mixing it up" when the OP is in a state of exhaustion... that needs addressing before anything else... same goes for @OhYouBadBadKitten

You are absolutely right Alexandra2001. I'm currently reassessing. I know the correct thing to do would be to take some time off and then revaluate what is useful and enjoyable and what is not. Need to put that into action before my body enforces it and turns me into a very sadkitten.
I am really grateful for this thread.

Yes interesting thread

I've just ordered the book!

Walk more, run less, get some rest. You sound like me and I definitely have a latent eating disorder

OP - you said:

"Diet -
Breakfast 2 eggs with peppers, onions in a little coconut oil
Lunch homemade Lentil soup with extra roasted veg or cous cous and chicken salad
Dinner homemade curry with coconut milk, chickpeas, prawns, shed load of veg, brown rice or salmon and veg with baked sweet potato.

Before a run I'll have banana & peanut butter, and a snack would be Greek yoghurt with cacao powder & blueberries.

I try not to track my calories because then I start to worry too much about weight gain. I guess 1500kcals a day, which is plenty as I'm very short!

My weight is steady, so this amount must be right."
----

The exercise routine looks doable (if you have the time!). But I don't think you eat enough for the amount of exercise that you do. And could you add more proteins? I'd be exhausted too if I tried to do your exercise regime on your diet!!

Also not sure what you mean by your "weight is steady so the amount is right". If your weight is 80lb and steady or 300lb and steady does that mean things are "right"? You've listed BMI but what's your body fat % - do you have muscles or are you lean.

I don’t think the exercise is excessive at all - I run more and have many friends who do too. Also the walks really depend on what type they are? A gentle stroll or a hill walk? Many people would walk dogs that length.

But … it is clearly too much for you right now. Have you built up to this? Have you been stressed or unwell?

I also don’t think you’re eating enough. Just because you stay the same weight doesn’t mean eating more would put weight on. When we exercise lots but don’t eat enough to compensate our body slows our metabolism down and stops spending energy on things that don’t immediately matter. Such as muscle repair and feeling like we have energy! How quickly do any cuts heal? Is your hair falling out? Two signs of not getting enough protein.

Have a couple of rest days. I have 2 - 3 a week. It’s where the repair happens.

Put all your details and exercise into a BMR calculator and see what it gives you. I’m heavier than you - BMI is 26. But look at the difference for exercise www.bmrcalculator.org/

So eat more and rest a bit more until you feel like you have more energy

@fellrunner85

Yy to Build Your Running Body ! Great book.

Also, in my above post, I should've said I do count walking as a rest day, not I don't. Typo, I'm tired

Sigh, bought 🤦🏽‍♀️😂

Serious runners never run every day. The have a training plan that always involves rest days and easy days!

The thing is, the OP is saying she's exhausted - so whether or not posters here think it's enough/not enough, she needs to get energy from somewhere.

Either that comes from rest, or optimising your diet @VeraDeara

It looks to me as if your food choices (while nutritious and tasty!) are actually pretty low in calories - and also fat. You really needn't fear fat - although I expect you do, as I imagine when you were dieting you were focusing on low fat foods and counting calories.