So I've been running 5k comfortably for the last couple of months. Did a Park run. Not fast but comfortably completed. Was ready to extend my runs.
The last two times I've run I've had to stop after 3k. My legs are jelly and my head spins. I'm well hydrated. I'm not going very fast. I've been back with weight watchers for 3 weeks and I'm wondering if it's that! Recent Good runs have been after Chinese takeaway the night before, after fish and chips, after a meal out. Last two runs I think I was running on empty.
Does anyone else have to eat well before a run? I'm living on chicken or fish, lots of veg, fruit and yoghurt, some bread and a potatoes but not much. Some rice. Lots of eggs. I'm going to try extra bananas and a bigger meal the night before a run! 🤪🤪🤪🤪🤪
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Ang33333
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I think it’s maybe just the change in eating that has you in a tizz? I don’t cope with big meals the night before a long run - I do better on empty - and tend to go for a mile swim at lunchtime on 3 cups of coffee and nothing else since a regular meal the night before. But everyone is different. As you’re restricting intake maybe a multivitamin will help? Looks like plenty of carbs and protein are there (more than I get anyway 🤣)
8 lbs in 4 weeks sounds a lot to me, arguably too much if at the same time you are taking much more exercise than previously. I do think you probably need to eat more to fuel your new running habit.
I've been finding running harder recently and my diet is not as good as it was in the summer. (I was wondering if biscuits are the wrong sort of fuel for running!) Maybe it's because I'm increasing my distance, or maybe it's just that I have the memory of a goldfish and think I'm getting good at this running lark then when I set off on my next run it strikes me it is STILL HARD.
I hope you get back in to your stride soon, and well done on the weight loss.
Yes, it's a small problem when I'm bored at work. I've started taking a small handful of nuts. It would probably helped if I stopped taking the biscuits at the same time...
Hi Ang33333 I find I run better at Saturday morning parkrun after my large Friday night pizza 🍕 as I think there is still plenty of fuel left in the tank. If I’m running later in the morning I need something in the morning, I was advised to have some old style porridge not the dusty stuff and that seemed to work for me. Or perhaps your blood sugar is a bit low on these occasions I’m no doctor so not sure, I guessed that’s why they give out jelly babies on the 10k. It’s just a thought 😊
Who does like porridge 😝and I know what you mean about eating first thing in the morning but it’s slow release fuel. Try adding some golden syrup or honey double yuck 🤢
Yep - I’m another porridge lover! 😂😂❤️ Loads of added sultanas and runny honey for me (and extra chia seeds chucked in). Love the cold soaked oats options too (use 50g oats + optional added chia seeds and mixed seeds / add 100ml milk / add frozen mixed berries / add a teaspoon of runny honey - mix it all up and it’s ready to eat either overnight for breakfast or for lunch if I make it first thing...) Prefer warmed porridge for breakfast now the weather’s cooling down though!
Again another porridge connoisseur, I must be making it wrong. I just put milk on oats and put it in the microwave and you get something like un set concrete not tasty but filling😀 it seems the porridge debate has legs I’m surprised it hasn’t been put in a poll as I’m probably in the minority 😀
I do try to make sure I eat more carbs the day before longer runs. (Pasta / rice / potatoes / oats... You can make all sorts of yummy things with oats, so you don’t just have to think porridge if you think oats would work. Graze do all types of delicious oat bars if you don’t want to make your own.) If I don’t have time to digest breakfast before running 10k, then I find a whole banana works well for me about 30mins before running. If I’m pushing my speed with 5ks (ie Parkrun!) then I also either eat breakfast 2hrs before or eat a banana. Hope you find what works for you. ❤️
I don't know much about the weight watchers plan but a lot of "diets" do limit them as its an easy way to cut calories and to drop water weight too.
I've experienced jelly legs and head spins whilst running a couple of times and the common factor was that I hadn't eaten enough the day before.
Just be aware that while a 2lb a week loss doesn't sound particularly aggressive its actually a 1000kcal a day deficit - that's a lot of fuel not to be having on board particularly when you're exercising!
Well done so far and good luck with finding a solution x
Thanks. I know I need more fuel. Weight watchers lets you choose from all food. That's why I like it. Food is not seen as a sin! I will choose to use my points on more carbs. 😁😁
I am experiencing similar dilemma , started P25k in June cut out junk food lost weight steadily and been running 3 times a week since graduating slowly building up distance, I am at 7k, I do strava and app reckons that equates to over six hundred calories, running times have declined slightly even when I drop down to 5k doing a park run, I am still very stiff day after a run, I have tried different meals the night before and pre run-my conclusion is, I am struggling with recovery, muscle repair, been reading up on it, I think while we have been shedding weight the body has been using this to fuel recovery post run, i think we are not getting enough protein, I am going to try protein bars or shakes, some interesting stuff on line, body builders have a huge one straight after workout to aid repair aid and growth, have a read up runners world.com and runners connect, they have recommendations on amounts by body weight for serious and leisure runners
Really pleased you asked this question this morning; I was pondering the same thing. I do eat porridge every morning, laced with runny honey. It tastes ok to me. I have lost about 8 pounds over about 2/3 months, which I am happy about, but in the last week or so I have been feeling a bit underpowered on runs. I guess as our weekly mileage builds up (I have been doing 3 runs totalling around 15k per week) plus 5k dog walks, plus a weekly swim plus reaching level 4 of the NHS strength and flexibility podcast, at some point nutrition and the need for extra calories to burn comes into play? Going out for a steak tonight(a coincidence) before attempting 7k tomorrow. Will report back!!
Hi Ang, Well done on your continued running progress. You sound like you have already realised that you need more fuel and it is really interesting to hear what others have found. There is no doubt that we are all different, so we need to find what works for us. Often general trends and then lots of exceptions. As I said I really like porridge, but only have it on Saturdays with melting brown sugar on top and a 'moat' of milk. Yum, yum! My usual breakfast is muesli. I seriously doctor it!! It is a fruit and nut version, but I find it too sweet so I double the volume by adding loads more oats, oat bran, oat meal and wheatgerm when I can find it. Then to my portion I chop in three dates and currently 3 pecan nuts and then half a banana on top and, of course, milk. I have been eating muesli for years!! My husband calls it sawdust and doesn't like it at all! My daughter jokes that if I hear of any thing health I will add it in. Seriously draw the line at sardines! Healthy or not! In the hot Summer I ran before breakfast at 5.40am-ish, but I have also run a few hours after. Happily so far, both have suited me. Looks like you are going to experiment with extra food to fuel your running and hopefully the spinning head and jelly legs will become history. Well done on your weight loss! Hope that your next runs go well.
If you have cut your calorie intake then it is the most likely cause. Personally I think most diets are evil. They use food, specifically certain types of (bad) food as rewards. They are only about cutting calories, and as a result you spend your whole time feeling hungry and thinking about food.
Exercise such as running is good for maintaining rather than losing weight. If you want to loose weight then HIIT is the best method.
Change you calories first rather than cut them. Specifically empty calories. More info here: runnersworld.co.uk/nutritio...
That's good, your diet is obviously better thought out than most. We are all different and your dizzy spells could be worth mentioning to your GP if they continue. All the best.
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Help please...ready to try a bit of panthering🐾
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