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Original poster

Running with fatigue & arthritis.

26 replies

Interoperability · 12/02/2023 23:05

Hi everyone,

I've had a tough year. First had flu (swabbed and confirmed) and became very weak. Then pneumonia.

After a few months of extreme fatigue and body aches my blood results were iffy and I was referred to rheumatology where I was diagnosed with rheumatoid arthritis.

I was a very fit and healthy runner before. I'm 5ft 2 and in my 30s but I've been so inactive - I've put on a lot of weight and now have a very low mood.

My consultant said if I can run, do it. But gently.

Am thinking 3k's instead of 5k's? I ran earlier for 5k and I was still going too fast (9 min miles is too fast for someone like me, I think?) and Ive completely overdone it and I'm in agony tonight.

I was wondering if anyone else has managed to keep jogging / running with arthritis and fatigue? My meds make me tired and bloated so I'm really up against it and just need some friendly support

Thanks x

OP posts:
Tivadivaz · 12/02/2023 23:58

Not with arthritis, but post back surgery. What I have recently discovered after twenty years of running (as fast as I could, every run!), is zone 2 running.
I built my mileage back up to 20-30 miles a week, mostly doing heart rate zone 2 runs.
I found it much less stressful on my joints and muscles, still got my running fix from it (even though it felt horribly slow when I started (2-3 mins a mile slower than my usual pace) and I built up to my first half marathon post back surgery, and was only a minute slower than my pre children/ pre surgery, all time PB.

So all the slow runs (3 slow runs, plus one interval run, and one tempo run a week) didn’t slow down my race pace at all.

Re fatigue, it felt so easy it was like a walk so I would imagine it would help/ not worsen that too.

Jewel1968 · 13/02/2023 00:13

I have arthritis (various joints but back probably most notable). I used to do high impact team sport but had to stop. I was never a runner but did probably 10hrs a week of team sport. I now swim and walk. Not sure if that's any help to you but wonder if you would consider a lower impact sport. Cycling is another that springs to mind.

Original poster
Interoperability · 13/02/2023 07:26

Thank you both for replying! I LOVE cycling but I recently fell off my Pendleton as it skidded on gravel. So I ideally need a mountain bike which is on the list!

I've never heard of zone 2 running. I definitely need to try it! I'd like to aim for 11 min miles.

OP posts:
Original poster
Interoperability · 13/02/2023 07:31

I also love swimming but our county council closed most of our pools. We only have 1 left locally to me and they only do lane swimming. Which I fear I'm too slow for until my strength is built up

OP posts:
Parisj · 13/02/2023 07:41

No one is too slow for lane swimming, its for all, some of us have always been slow :)

Parisj · 13/02/2023 07:42

Assuming slow medium and fast lane available that is

Coolblur · 13/02/2023 08:17

I'm not a runner but I do walk a lot and play a team sport with RA. Exercise is good as it strengthens the muscles which helps support the joints, but too much can be too much, if you see what I mean. The key to listen to your body. If it's telling you to take a break then do it, for however long you need to. It can be frustrating (I've not been able to participate in the team sport for a few weeks) but you have to take care of yourself or you will suffer. When you can't run try lower impact exercise instead like swimming or walking if your joints aren't too sore

BogRollBOGOF · 13/02/2023 09:25

Jeffing (run/walk) tends to be a popular approach at making running more accessible to people who struggle with high impacts. The intervals are short and frequent so you don't get so much pounding. Try a short distance like a mile and see how your body takes it and see what it can build up to.

Sidge · 13/02/2023 09:34

I have RA. I do weight training, conditioning and run (fairly slowly, I’m not a runner really but like the mental element to running). I do approx a ten minute mile.

If you’ve only recently started on meds things should improve for you, but depending on your affected joints you might need to rethink your exercise regime. When I’m especially fatigued I do yoga, or some light weights.

CazY777 · 13/02/2023 09:40

I have suspected psoriatic arthritis (waiting to see rheumatology) and I'm trying to work out how much running I can still do. 6 months ago I was running 3 times a week 8-10k per run. Now I only seem to be able to run about 7k before things start hurting. I've also started alternating runs with swimming which does help. I am a slow runner, average about 8k per hour. Run on tracks rather than roads to lessen the impact. But it's still really frustrating as I can't do what I used to be able to and I love running. I'm going to try some cycling as well and see how that goes.

NeverDropYourMooncup · 13/02/2023 09:44

Just lane swim (and gentle strength training). It's safer for your joints and your heart/lungs until the inflammation is under control.

Running will be your prize for doing that.

LondonLovie · 13/02/2023 09:48

I'm in a slightly different situation that after some traumatic life events, I'm suffering from PTSD and low mood. I've gone from doing 1 x 10k & 1x 5k a week to zero. It's tough, I wanted to run this weekend but again, I didn't manage it. So I can hand hold a bit here! I am managing to do 1 strength classes a week though at a local gym which has been my focus. My aim is to do 1 x 15 mins run one morning this week, and build from there.

Sunnysideup999 · 13/02/2023 09:50

I don’t have RA but I did have post viral fatigue for a looooong time after I had flu (also swabbed and confirmed). It took me a very long time to get my energy levels restored. I would say listen to your body - start with low impact exercise like Pilates , swimming , yoga, walking. Build up from there . Don’t over do it as your it won’t benefit your body and it will do your joints more harm then good.

AutumnCrow · 13/02/2023 09:51

Not a chance. And I'm on Adalimubab.

I can just about manage physio, and occasionally a few spins on my exercise bike.

Original poster
Interoperability · 13/02/2023 09:57

Thanks everyone. Today is a methotrexate day but I started off with yoga and I might take my bike into town slowly.

Had anyone tried a treadmill to regulate their speed? I need to force myself to go slower.

I really appreciate the handhold @LondonLovie and I might do the same. 15 mins sounds good x

I start hydrotherapy next week

OP posts:
WinterFoxes · 13/02/2023 09:58

Can you already powerwalk 3k? if not, I'd start with that. It will get your heart and leg muscles up to strength for beginning to run. Once you can power walk 3k easily, maybe do the first k as a powerwalk, the second K as a very gentle jog and the 3rd K as a walk again and build up from there.

Redruby2020 · 13/02/2023 10:06

Jewel1968 · 13/02/2023 00:13

I have arthritis (various joints but back probably most notable). I used to do high impact team sport but had to stop. I was never a runner but did probably 10hrs a week of team sport. I now swim and walk. Not sure if that's any help to you but wonder if you would consider a lower impact sport. Cycling is another that springs to mind.

Hi OP, yes i was just about to say cycling if you can/want to. I have Osteoarthritis, and it has been recommended that I do low impact exercise. So an exercise bike at home was recommended but I explained I do not have the space, that is the truth lol. Or in the outdoor gym, or Cross Trainer if they don't have a bike.
So I'm thinking to at least attempt to start with once a week or twice, and build up from there, dreading it though, as outdoor gyms are exactly that lol. And the way our local one is positioned, it's like you are literally on display. Not good for someone like me, but I'm planning on having music on and just get cracking lol, if I can do 10/15 minutes and build up, and incorporate a walk on the same days.

I will be interested to hear what else/other suggestions people have.

Original poster
Interoperability · 13/02/2023 10:07

I'm a good power walker. I started this after my intra articular hip injection few months ago. I do enjoy it.

I have an indoor bike but I can't reach the pedals (I'm 5ft 2) haha 🤣

OP posts:
NotquitewhatImeant · 13/02/2023 10:08

I’m a bit like @sidge . Fitter now than when I first got diagnosed but it’s taken over a decade of slow, patient practice. Also being on the right biologic and always doing my physio, no matter how boring I find it. Also I’ll have whole periods of time where nothing more than walking or some Pilates is doable. Or where I’ll do soem exercise and then feel like I’ve got flu. It’s frustrating but overall keeping at it has kept me much stronger and mentally I can’t manage without it.

When I flare, I don’t lose as much physical ability as I used to and bounce back quicker. I also don’t get random injuries as much. The rheum I have is very pro-weights (light) and exercise but my orthopaedic surgeon is more cautious and says no more than 5k running at a time. I watch my pace and only let myself go at a clip for short sections and I don’t do anything like hill sprints anymore (what a shame…). Oh and I switched to high cushion shoes and running on grass etc if I can.

I think finding something that makes you feel good and happy is the key and then build up slowly.

Original poster
Interoperability · 13/02/2023 10:13

@NotquitewhatImeant could recommend some high cushioned trainers?

Also good point about grass!! I run on pavements or sand. The sand is awful to run on now.

Why didn't I think of grass? So obvious

I just don't want to lose part of my identity, nor gain any more weight or become any more depressed. Its an easy spiral to get caught in though! Its frightening!

Xx

OP posts:
NotquitewhatImeant · 13/02/2023 10:14

@Interoperability , hope you have an ok mtx day. Maybe worth mentioning that when I started on that I felt gross for the first few months and totally wiped until I adjusted to it (and my folate levels settled). Don’t think I did much exercise other than walking me then swimming when I stopped catching all the colds. I think switching to adalimumab helped my energy levels but you have to go through the hoops before you can get an anti-tnf.

NotquitewhatImeant · 13/02/2023 10:18

@Interoperability brooks glycerin, are my current faves. Very soft, not a speed shoe but light. I’m soooo bad at running on sand. Such hard work!

Pennyforthezombies · 13/02/2023 10:28

I was a regular runner before being diagnosed with Dermatomyositis with inflammatory arthritis - in the early days after diagnosis I still went out 3 times a week, even if that meant walking for the majority of the time and doing little bursts of running, sometimes only 30 seconds, because even walking is so beneficial and believe me if you do nothing, your joints get even worse!

I continued to use hand weights too, down to 1lb at my worst or just did the movement but didn’t use the weights, I regularly used 5kg prior to this. Versus Arthritis have some good videos on gentle movement and exercise that I used for those days that even getting out for a short walk was hard.

My advice is just listen to your body, see how it reacts and just get some movement in every day - preferably outside, vitamin D is so important with RA.

Hopefully the Methotrexate will kick in soon and you’ll get some relief but you’ve got the right idea by keeping active, it really will pay off in the long term even if it doesn’t feel like it at the time.

Original poster
Interoperability · 13/02/2023 17:01

I'm absolutely shattered. I've dome 10,000 steps and now cosied under a blanket

Those trainers look amazing!

Going to attempt 15 min run tomorrow morning after a job interview (not sure I'm ready to work full time though!!)

OP posts:
morningstar15 · 14/02/2023 06:38

I've no experience with the RA I'm afraid but a lot with fatigue.

As someone who previously had Chronic Fatigue Syndrome (after a viral illness)... I would think coming back from the post viral fatigue/ impact of the pneumonia on your lungs is perhaps more pertinent.

Are you aware of pacing? If not you really do need to gen up on it - there are lots of useful online resources including blogs from endurance athletes who've 'come back' after this.

It took me the best part of two years. Early days, just several crawls up the stairs would ruin me for days. Likewise a conversation where I had to think to engage in it would also wipe me out for a while. Once I accepted I needed to pace and got my head round doing it, my recovery sped up. It is a long frustrating process. You'll have lots of setbacks along the way. I really recommend keeping a diary. That way you can see how much activity you can manage before the fatigue flares. This will allow you to learn your limits. It is also great for looking back to see how much progress you've made. Particularly handy when you're having a setback.

I would also suggest reading up on what Pneumonia does to your lungs... again you'll need to be super careful and build gradually.

It all sounds very recent as you refer to 'this year' and we're only 7 weeks into it!! For context I'm a competitive endurance athlete and a bad cold will easily have me off for several weeks.

What you do have on your side is that you are fit (you may not feel it right now - but compare yourself to a morbidly obese non-exerciser and you'll be in a much better place). As a runner, you will be driven and focused. You'll have likely come back from previous setbacks - injury/ illness etc.

Might I also suggest looking into diet quality. Of course a good diet won't fix your issues, but there is enough research out there to show it will potentially help with symptoms.

Good luck.