Absolutely exhausted after Parkrun.

[Neolara]

I am wrecked after Parkrun every week. Properly exhausted, lying on the sofa for the rest of the day, feel slightly unwell. I don't want to feel this bad. Any ideas how to become more resilient?

I run a couple of times a week pretty slowly and am 56. I run Parkrun faster than my usual pace (although still pretty slow) and have been recently getting some PBs.

What do you have to eat beforehand? What do you do afterwards? Do you take any vitamins?

I am exactly the same. Have to go back to bed afterwards for a couple of hours. Here for any tips!

What's your food/hydration like before, during and after?

Electrolytes make a huge difference for me personally.

You shouldn’t feel that wiped out after a park run especially as you do them regularly. Have you had a health MOT lately?

Are you particularly nervous? Perhaps you're releasing a lot of adrenaline?

I run a few times a week and go about my business completely fine. Do parkrun and feel like I need to go back to bed. I think it's because Saturdays are a slower pace and I have that option. You're not alone and doing so well getting faster. Be kind to yourself!

I think there are some variables here. How fast is fast and how slow is slow? So, how much faster do you push yourself to go at ParkRun? Also-what’s the course like? My local is hilly and most of it is on grass/mud which is harder to run on.
I struggle more if I run in the mornings but if I run in the afternoon/early evening I’m way faster and feel stronger. Maybe that course/time of day is not suiting you.

Nutrition and hydration. And protein afterwards, chocolate milkshake is good.

Thanks all. I've just checked how much faster I run PR than my usual runs and it's about a minute to 90 seconds faster a mile (10 minute miles instead of 11 - 12 mins miles). I hadn't realised there was such a difference. I usually feel ok (ish) while doing PR so don't feel I'm pushing myself unreasonably - it's afterwards that's the problem. Maybe I need to speed up my other runs?

I don't usually have breakfast beforehand but will have yoghurt / berries / lots of seeds afterwards. No vitamins.

Course is fortunately flat and around playing fields so on grass. I think hills would finish me off!

You're pushing yourself too hard in the park run. It's easy to do when everyone around you is running at a different pace. If you want to enjoy running rather than be wiped out by it, you need to go at your own comfortable pace. Try running somewhere lovely on your own, or if you feel nervous about that get a smartwatch so you can track pace and dial it down a bit on the park run.

Sometimes it gets me too, OP. I am running them at 6.25min/mile pace (sub20) which of course I wouldn't do for a long run on my own, but many runners like to use parkrun to push themselves a bit.

I find that if I have things to get on with throughout the day I can carry on quite well, if I'm leaving the house to meet someone, for example.

But given the option the sofa does sometimes beckon and I feel like I've run a half rather than a 5k!

Just my experience. You're not alone!

Whenever I feel wiped out like this it’s down to low iron or low vitamin D. Might be worth a blood test to check.

What time of day is the park run op? I used to do some intense cardio/weight training with a PT a few years ago and found if I did an early morning workout (8am), by 2pm I would have a pounding headache and need a sleep. If we had training at 6pm, I had no issues at all. Might be an electrolyte thing, but I now avoid early morning workouts as they just wipe me out later

Parkrun is 9am.

Where are your carbs? Try a banana or a piece of toast first thing and add in some carbs after too.

Not having breakfast before hand might be doing it

The answer is almost certainly carbs. Pushing yourself on an empty stomach will be depleting your glycogen stores, and then you’re not replenishing them. You need carbs, they are your primary energy source for exercise.

I was going to agree I like a fasted cardio but yoghurt fruit and seeds afterwards won’t be replenishing your energy levels.

I’d have something like egg and crumpets/toast afterwards or toast, Nutella and banana plus some fruit and yoghurt if still hungry

My advice is don’t do it, running is extremely bad for you! Sunday mornings are for breakfast in bed!

Yes, it will be the faster speed. Slow down! Then try and ramp up your speed really gradually (if you actually want to). I'm 54 and am about to go back to Parkrun after starting running again after several years off. I will be taking it very easy!

Back when I was running quite a lot, I found that doing some longer runs (very slowly!) was the only thing that made Parkrun feel short and therefore easier. And conversely, doing some slightly faster Parkruns then made my long runs feel slow and therefore easier. Win win!

Low iron or low Vitamin D would be my guess. Or something else like this. I've had periods like this - absolutely dragging with exhaustion after quite moderate exertion - and a blood test showed what was going on. In my chase, it was extremely low iron, quite low Vitamin D.

I don't think it's the speed per se but the lack of breakfast beforehand. At least that's easy to play around with to see if it helps.

Have you had your bloods checked? ParkRun is only 5km, it’s concerning if it wipes you out for the day. I never eat breakfast beforehand, it has no effect on me. (I had half of my son’s banana a few weeks ago and had to run into the bushes to throw it up 😂)

Eat a banana (or whatever carbs you can manage) at 8am latest. If you really can't, then get some carbs into you afterwards.
Make sure you are thoroughly hydrated the Day Before!
Slow down.
If none of that works, get your bloods tested. It shouldn't be wiping you out like that.

I think you need to get up a few minutes earlier and have some breakfast. Maybe some overnight oats , tea / coffee and water. Make sure you have a multi vitamin and mineral most days.

I've tried doing parkrun on an empty stomach and it was awful. I need fuelling. I also have a small flapjack and travel cup of tea on the walk home.

If you're running it as a race, ie at close to full effort, every week you will be exhausted, even if relative to other runners that's slow.

I, same age, only "race" once a month. It reduces the chance of injury too.