Is this exercise regime about right?

[LoobyDoop2]

Asking because I’m bloody knackered, all the time. It’s not new, I’ve been doing it for months in this particular pattern, but it’s not getting any easier. For context, I’m 48, BMI’s about 24, work full time in a stressful but deskbound job, no kids or caring responsibilities. Get about 6.5 hours sleep a night, usually wake with the alarm at 6 feeling fine but am asleep on the sofa a good hour before attempting to go to bed at 10. Oh, and I do a very light version of 5:2- so two days a week on about 800 calories, and not really thinking about it the rest of the time. Drink Friday and Saturday nights only.

So. Sunday, run 5km, 20-25 minute yoga practice. Same on Monday.
Tuesday, 15-20 minute kettlebell HIIT and 15-20 minute yoga practice.
Wednesday, run and yoga, same as Sunday and Monday.
Thursday, 15-20 minute dumbbell HIIT and yoga.
Friday, longer yoga session- 30-45 minutes.
Saturday rest.

This doesn’t seem like it ought to be too much, but since I started including the weights (and I dropped a weekly swim to accommodate that), I just bloody HURT all the time. Getting round a run feels twice as hard as it used to. And I’m not lifting heavy weights at all- 8kg kettlebell and 4kg dumbbells- positively wussy. I look well- my stomach is flatter than it’s been for years, my skin is fine. Should I be worried?

I would look at trying to get more sleep first.
also are you eating enough throughout the week?

try dropping the HIIT to once a week and see if that helps

Trying to get more sleep- I know. I’ve had massive issues with insomnia for years, a fairly consistent 6.5 hours is actually pretty good for me.
I am definitely eating enough on non-fast days. I like food a lot and the fasting is to compete for that and prevent the creeping weight gain over time.
If I only did weights once a week, wouldn’t that be too little for it to have any impact?

15km of running a week, yoga and 3 kettlebell sessions shouldn't leave you exhausted if you're eating and sleeping properly. 800 calories a day would have me passing out though, without trying to do exercise as well!
My circumstances are pretty much identical to yours and I'm currently averaging 40-45km of running per week, 20km or more of walking and 2-3 weights sessions (one is usually a 45min class that's a mix of cardio & weights and the other is at least 30min of free weights). I've been on HRT for 18 months and that has made a huge difference to my energy levels and I feel like I'm finally back to my pre-lockdown fitness levels.

See, that worries me, @MiddleAgedDread, because you’re basically doing three times what I am! I’ve been thinking that attempting to alternate running and weights every day doesn’t work, because there’s not enough recovery time built in. And it’s my running that’s suffering- every time it’s like running through treacle with lead weights strapped around my calves, and it shouldn’t be like that.

It does sound like you are running on a constant sleep deficit (it might not be much but it will make a difference).
Also Id look at your diet and see if you might be missing some nutrients. Easiest way Ive found to do this is to use some sort of food tracker and track everything for a couple of weeks. It should give you a breakdown of your diet and you can see if you are missing any micro or macro nutrients.

I do find it hard to strike a balance between lifting any sort of decent weight and running, but you need to decide where your priorities lie and work out how to strike a balance. The PT who did my current gym programme was really good and basically said if running is my focus then I shouldn't be lifting too heavy and to the point of failure. I can still feel it in my muscles the next day but unless I do something I've not done in a while or increase my weights then I rarely have very bad DOMS. What does your HIIT routing consist of? If you're doing HIIT properly then you probably shouldn't be doing it 3 times a week with running on the same day.
Also, how fast are you trying to run? If you're attacking every run like it's a race then you're going to feel tired. You'd probably be best to mix up those 5k runs into a speed work session, a slightly longer run, and a steady low heart rate paced run.

@henlake7 my husband was saying I might have a vitamin deficiency or something, maybe I should try and look at that- thanks.
@MiddleAgedDread I’m taking about 40 minutes to do the 5k- really not fast. The HIIT workouts I’m getting from YouTube- either Joe Wicks or Caroline Hirons. And only 2x week, not 3.

Look carefully at your diet. Stop calorie counting. Focus on quality food.

I think you need to go back to first principles and think, 'what am I trying to achieve?' That should help with deciding what to change with your programme. Only other point I'd suggest is not doing 5km runs on consecutive days (Sun/Mon).

Have a look at the nutrition advice from Stacy Sims either Roar or Roar Next Level (latter is for perimenopause.)

She's not into fasting as female muscles need fuel. When I follow her advice I don't ache as much.

She's a sports research scientist

https://www.drstacysims.com/blog/Youareeanathleteeandyouushouldn%E2%80%99tpracticeeintermittent_fasting

She advises specific nutrition before and after workouts/ any exercise, and also carbs and protein within 30 mins afterwards.

Fast for 12 hours to rest gut biome but she's against much more than that. She's about building lean muscle mass and strength

I'm on thyroxine but she also describes how not fuelling properly affected things like thyroid function etc. I have been feeling so much better from doing what she suggests. Also sit training x2 a week rather than HIIT which would fit well with your running

I’ve never heard of SIT training before, I’ll investigate. It’s interesting that everyone is saying to look at nutrition and maybe ditch the fasting. I’ve been doing it so long it’s completely normalised for me, and the idea of binning it is a bit scary as I suspect I’d struggle to avoid putting on weight.

As an aside, I’ve been doing Caroline Givens workouts instead of Joe Wicks for the last couple of weeks, and she’s so much better. I find Joe’s patter helps pass the time but his actual exercises are quite repetitive- Caroline has a much broader range, I’m finding.

I’m a PT. I agree with the previous poster who asked what you are aiming for- what do you want to achieve?

FWIW, I don’t think you’re getting enough recovery time in. HIIT is challenging on the body, doing yoga after is probably a bit much for you at this point. I’d say that’s probably what is causing all the soreness.

If I were you, I would ditch the HIIT and yoga on the Tuesday and Thursday and do 45-60 mins of strength training instead. I would also aim to have 2 rest days per week as well, potentially to coincide with your fasting days. So work your routine to fit into 5 days, maybe drop the 3rd run or the extra yoga session- personally I’d prioritise 2x strength sessions per week.

It’s fine to fast if that’s what works for you for a calorie control basis, it’s worth being mindful when you fast though.

Hope that helps.

Sorry, I meant to reply to @UnemployedNotRetired’s question. It made me think a bit. I don’t have any specific goals, just look and feel good, I guess. Move enough and be strong enough that I don’t become old before my time. Avoid the slow creep of putting on half a stone every year and suddenly finding it really hard to lose again. Running gives me a huge endorphin boost, both from being outside and from feeling that it’s 7am and I’ve already achieved something- or it used to, and I think that’s what I’m missing. Recently I’ve been more slightly pissed off with myself that it felt so hard, and I don’t get that runner’s high as often as I used to. Yoga makes me happy and calm, especially when I can do it outside. And the weights- the HIIT style is over quickly 😂 and has helped me tone up most effectively.

It does, thank you 🙂