Can anyone help me with my running? I have ground to an unexpected halt!

[clary]

Bit of background - I have been a runner for years, really a 10k runner but have done a few halfs as well. I have run regularly (3-4x a week) for at least 12 years and run daily for the last 3 or so. I also swim and latterly do a daily yoga practice. So I would say I was fit but not ludicrously so. I am a slowish runner (55min is my 10k pb, I swim a mile in about 45 mins).

So here is the issue - over the last while (six months? not sure really) I have really really struggled with distance. I am barely able to run 5k without having to stop - out of breath or just exhausted. Stamina for swimming seems to be OK as in, I can still swim my 1K-1-mile distance.

What is wrong and what can I do? I have agreed to do a 10k with a friend in about a month's time - she is not super fast and normally this would not be an issue but I am genuinely worried I won't get round?

I haven't done any races for a while due to Covid obvs; the last 10k I did was about 2.5 years ago now. But in lockdown I was running 7-8 k no worries.

Three things: 1) I have put on weight (lots of reasons, comfort eating due to other issues in my life, v sedentary job that moved to wfh, stopped doing 5:2) 2) I am post-menopausal (but that is not very new) and 3) I had Covid in the summer but not badly, one day in bed is all.

Anyone got any great tips for improving my stamina? Should I be eating more pasta or going to bed at 10pm every night? Would love you thoughts, TIA

What’s your drinking like?

I hardly ever drink but if I do…. My running is definitely slower the next day

Brilliant incentive not to drink

I think 7 days a week is too much running/cardio.

I used to do this and dropped down to 5 days, when following a half marathon training plan, and it made a big positive difference.

Recovery is important.

Do you monitor your pace and heartrate? I ask because you might be pushing hard and running out of energy.

I love running too, but something isn’t now working for you, and the most obvious is that you’re doing a LOT of running (plus swimming, also cardio).

Also wouldn’t rule out the thyroid / hormone issues being a factor, even with thyroxine it’s not the same as a ‘fully functioning’ thyroid and things could have changed with age, covid etc.

Has it been since covid? Covid did funny things to me - I have thyroid disease and I stopped converting T4 to T3 and have had to have my meds changed. It also caused a significant drop in my vitamin levels generally (I check these every few months) including a folate deficiency which I haven't had before.

If you had a deficiency I expect you'd be having a lot more symptoms than this (I felt very unwell when folate deficient) but I wonder if your vitamins have been depleted and may be suboptimal causing a lack of stamina? Weight would cause slower running times but I can't see how it would affect your stamina so significantly if you've kept up with the exercise.

I'd check your levels. The key culprits are ferritin, folate, vit d and b12.

For optimal levels you want ferritin over 70, folate mid range, vit d around 100 and b12 over 500.

The fact that you are working out so much, every day
And not losing weight at all
Would indicate your body is simply not responding positively to the exercise
And / or your diet needs to be urgently addressed

Some good advice, thanks all. I would not expect to lose weight @Landedonfeet just by doing this exercise. I'm not stupid - I know you lose weight by eating less. I know what to do about that but I guess I just don't want it enough/like my food too much esp atm when there are other factors pulling me down (not to do with my running lol)

I am certainly not pushing too hard - if you saw me plodding about the place you would agree. The yoga is just about flexibility and stretching, not cardio.

Maybe it is Covid related though that is a bit depressing. I had it in August and was in bed for a day or so, did no yoga for three days. But like I said in my OP, it didn't (seem to) give me any breathing issues. This time two years ago I was only a year younger, still post menopausal, a bit overweight, running every day a variety of distances from 2.5k sprints to 7-8k.

Maybe it is the weight - I guess I am just avoiding it :D need to address it really eh

hahaha this time two years ago I was two years young obvs - but I mean I was still old but much better able to run.

oh fgs two years younger

You don’t just lose weight by eating less

If you eat the same
But increase movement
You will burn off calories
And lose weight

A slower way of doing it, yes
But it’s basic biology

What about alcohol?
That will really impact running

I struggled with my running after having covid, even though I wasn't that ill from it at the time.

Are you feeling tired the rest of the time?

re tiredness - yes I do sometimes feel tired but that's relatively normal for me - I work full time and have a couple of side hustles. I like to be busy tho and since my DC no longer need ferrying aound I am glad of my other stuff tbh.

OK I have inspired myself with this thread and have come up with a two-week plan:

• Back on 5:2 - I know if I am struct I can lose about eight pounds in two weeks so I will be able to tell if that helps
• Take iron - dd takes it so I will nick hers
• Take vit B12 tho I already take a vit supplement
• Cut my runs YES REALLY I will drop two a week on days when I am swimming - after all a 2k run is doing nothing except making me feel useless
• Cut alcohol to maybe once a week

Will see if in a fortnight there is a difference. Exercise related asthma is also a possibility actually as I was diagnosed with that before tho I was a bit about it

Meant to add genuinely thanks for all the helpful advice, I appreciate it

More and more people i talk to seem to have some sort of post covid fatigue even when the covid was just like a cold. I'm sure I've read that trying to push through the fatigue makes long covid more likely, so yes, ease off the running.

I've had phases when running's become a slog for whatever reason and reverted back to C25k podcasts for rest/ build back up and low-pressure successes. The early weeks I'll do x1 then each run of weeks 5 & 6 and one each of 7, 8 & 9.

It's a good physical and mental reset.

If you swim, that’s still cardio, not proper recovery.

I’ve run at different weights (around 2 stone variation) and for me it makes a small difference to my - always steady/slow! - pace, but not stamina.