I’ve been running park run now for 5 weeks and I’ve been improving but last 2 times I’ve been feeling burnt out but I’ve been trying to improve my time as I’ve been trying to keep up with some of the park runners and they are sub 30 first lap this week last week 2 laps but losing me and then the last lap I’m drained so do I need to stop that and go at my own comfort pace as I’ve been also 10K training throughout the week as well as the gym and spin or do I also need to eat more before my park run I normally have scrambled egg on one small toast and plenty of water do I need to add ham into my breakfast? As today’s 10K training I felt fine and I was running longer so am I right changing my running at park run ?
Feeling burnt out help plz: I’ve been running... - Bridge to 10K
Feeling burnt out help plz
KevtrevGraduate10
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Kevtrev
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UnfitNoMoreGraduate10
In general we need to be running something like 85% of out running at comfortable pace... so for someone running 3/4 times a week that would suggest that they’re not running for time every parkrun. Also, if you’re following a 10k plan, a 3 mile run may come up quite a bit, but is that run supposed to be a recovery run or a tempo run? The latter is where the PB attempt comes in... the former should be nice and relaxed, well within yourself.
Personally, I don’t eat before parkrun... then I have a smugfast after! Anything after 7ish will need to be light and easily digested... I don’t see ham bringing anything to the run... but protein after a workout is a great thing.
Thank you I’m going to slow it down and I’m doing recovery runs as I’m training for a 10K thank you for the advice as l want to improve my distance PB at park run I think I’m going to put that PB on the back burner and if I get it on Saturday it’s a bonus nice pace that’s what I’m going to do 😉🏃🏻♂️🏃🏻♂️🏁
OldflossAdministratorGraduate10
... and breathe !
I was exhausted, just reading that !
Relax maybe...why do you want to run that fast... is it for you, or to keep with others?
I think you sound as if you are really overtired... try three runs... a short, a longer and a see where you get to run..? Or are you on Magic 10? Is your cross training relaxed or frenetic?
Maybe pull back and just enjoy the runs without focusing to much on time or distance
I don't eat breakfast before runs... after is much better Don't eat ham either.. it is not good for you! Plenty of other healthier foods to give you protein!
Hydration, every day is so important too...Just take it gently for a while and see what evolves
CoddfishGraduate10
Hi Kev. It sounds to me like you are going off too fast, and maybe also running too often. Are you having enough rest days? In general you can’t work on speed and distance in the same training block - if you are trying to build distance, don’t worry about parkrun pace; if you want to improve pace, forget distance for now and run speed intervals. As for fuel, everyone is different. I need slow release carbs (Bircher muesli or porridge) and couldn’t manage heavy duty protein first thing.
Yes I’m having my rest days Monday run Wednesday run and Saturday park run and my gym workout is Monday Tuesday and Thursday and spin tomorrow I know it’s same day as running my gym days but I do try and fit everything in it’s working so far I think what I’m going to do is slow my pace and forget time just enjoy it as I’m training for a 10K and I want to improve my distance 😉
That’s still quite a lot!
Also, your 5k time will naturally come down as your distance increases so just be more patient 👍🏽
Thank you that’s why I’m improving my distance and my strength training 😉👍🏃🏻♂️🏁🤗
Took me 5 months after graduation to go sub 30. Had to get some hills in.
Good to know thank you so realistically I’m looking at a longer time to get a sub 30 and I am hitting them hills 😉
Depends what you’re on now. I was on about 34 minutes at graduation.
I’m on 32 minutes just over 😉
Ah that’s fab. You’ll get it, no rush 👍🏽
cheekychipmunksGraduate10
I agree with the others Kev. You’re clearly a fabulous runner and really enjoying it, but I think you’d be better off dialling back for a while in order to recharge your batteries. You sound a bit burnt out.
Maybe still do PR, but run your own run and forget about what the other runners are doing. Add in a lovely relaxed run in the week too. In time you can incorporate intervals, hills and distance training if you wish, but remember to look after your body - overtraining or doing too much too soon could result in you being stuck on the IC. And in any case, you want to start enjoying yourself again don’t you?
Sorry to sound like a nag and a killjoy (believe me, I’m neither!), but I know how much I love running and I’d be mortified if I did anything to jeopardise it.
As regards breakfast, the most I have is a 🍌 beforehand. 😀
Thank you 😉 I’m taking your advice and slow it down and forget PB and take it if I improve without killing myself so Saturday im running at my pace without being exhausted to fast not good and I don’t want to be stuck on IC and enjoy it like you said 😉 thank you and no you’re not a nag I just needed someone to tell I think as my head says fast and PB but my legs say slower so that’s what I’m doing slower 😉
PianismGraduate10
As above, my view (for what it's worth), is that you're chasing too many goals at one time. Speed OR distance. Strength OR stamina. Your body just isn't set up to pursue this many goals at once. Also... why?
Strip it back... do you want to run faster or longer? Why? Set a reasonable goal... a very specific one... and train for that.
And don't forget to enjoy it!
AlMorrAmbassadorGraduate10
Parkrun is to be enjoyed, it's not a test to get into the army, you seem to think that if you don't complete it sub 30 minutes, you have failed, no way, just go out and run it at your comfortable pace, perhaps you have been running too fast too often, run around 3 times a week, one of the runs being the Saturday morning Parkrun, the main thing is to enjoy it.
KevtrevGraduate10
It’s for me I just want to improve my PB I’m using an app for 10K and my workouts are full on. I think you’re right I’m going to enjoy my runs and concentrate on how I feel instead of my pace and time 😉 and I’m always drinking hydrated and plenty of protein 😉 thank you 😊
Absolutely! If you're training to up your distance to 10k then forget about speed. It's enough that you're increasing distance.
Btw - as you are training for distance, your speed will probably improve. But focus on one thing!
Some great advice on here Kev... Also, have you heard of down weeks? This is worth a read... runnersconnect.net/down-wee...
Thank you yes definitely some very good advice and no I've not heard of down weeks 😉will have a look thank you 😉👍
Dexy5Graduate10
I won’t repeat all the good advice on here, but why not volunteer at parkrun one Saturday and then run afterwards? It is very rewarding and less tiring. Just a 🍌 for me before parkrun and breakfast in the cafe afterwards.
JaoJaoGraduate10
Hey KevTrev, seems like you are starting fast and running out of juice for the rest of the race. This is a very common newbie thing to do at races. You need to stick to your comfortable pace and hopefully your additional training and 10k plan will bring the improvements to your performance without you having to try this hard on Parkrun days.
Now for the fluffy stuff, be kind to yourself, Parkrun is not a competition and the only person you are racing is yourself.
Thank you JaoJao the thing I’m doing is trying to get my PB but like you say it’s not worth it all I’m doing is running out of juice and feeling exhausted at the end of it xx
Improvements to come! I had 5 x PB streak... but in recent weeks I’ve not hit close to my PB, I’m learning to be patient with myself and that overtime the results will show improvement rather than decline despite this .
Deals1Graduate10
Great advice already given.
Id say jusr enjoy the fact that u r doing parkrun on a Saturday morning. A great start to the weekend... And don't worry about the time. 😊
EvolGraduate10
A friend advised me that you should work on distance or pace or gradient but not all. Knowing you you need a goal. Sounds like your goal is 10k. So aim for this, relax and enjoy. What is your current distance? Remember we are still new to this your body is gaining strength and adjusting to all of the new demands. Be kind to yourself you are doing fantastic!
Thank you so much Evol I’m definitely working on my distance and with time it will come like you say we are still new to it and have plenty to learn and many more running days ahead my current distance is 6.5k and it’s coming on really nice yesterday was nice relaxing not burnt out and I could of carried on so I need to do this on park run day 😉xx
Jell6Graduate10
Take it easy Kevtrev, you are in danger of killing your pig, as my mother would say.
Isn't it better to do 3 enjoyable runs and be able to, and want to, maintain it. Rather than go at it like a bat out of hell, suck all the joy out of it and end up not doing it anymore???
Very well said yes you are completely right word for word and I don’t want that to happen as I love my running but park run lately hasn’t been so enjoyable just exhausted and out of juice so I’m back on Saturday with a totally relaxed attitude if I don’t get a PB it doesn’t matter if I get a PB it’s a bonus thank you 😉👍🏃🏻♂️😊
CantstopmenowGraduate10
Thank you for posting this. This is exactly how I feel! These replies are so helpful. Happy running 😊
So I’m not the only one I’m glad it’s helped you and it’s helped me as well the reply’s have helped me so so much and now I know what I need to be doing. Happy running 😉🏃🏻♂️🏆🏁👍👏👏
DebstonGraduate10
Just run for fun! It's good to have goals but you don't need to smash them each time you run - have at least one "fun run" every week. ☺ 👟 🎉
Hi, I know what you mean. When I first started Parkrun I got a personal best the first seven weeks. I well remember how deflated I felt on the 8th run when I didn’t manage it.😔If we could run quicker every time we’d be beating Sir Mo within a year of starting, so that’s not likely!😳
Slower runs will help your muscles develop and grow used to running. This will help you in running longer distances. Running longer distances can also help with running faster in the long term as it becomes less taxing on your muscles.
Just take things slowly and think how far you’ve come. Every run is different after all, but we can all learn from every time we go out!🏃♂️🏃♀️
mrrunGraduate10
This is not about speed. Professionally are about speed, we aren't pros, we do this for health and fun. We are all different. I'm slim, 55, used to smoke 55 fags a day, and l can do 5K without collapsing in around 26min. Is that fast? Who gives a damn. I do my comfort zone, I'm tall and slim and don't think about pushing myself over any speed limits. All l care for is being able to run often and long without hallucinating. Remember, even if you do 5K in 20mins, some smug kid will overlap you. Enjoy yourself instead!
As for eating before runs? You don't need much if anything before short runs. Plenty of water you defo don't need, all you'll get is the sloshing sensation in your stomach. Drink lots in regular intervals every day, not before an actual run. I ran a half marathon dry, without any water, and lived. 
Hi Kev,
What everybody has already said. Plus for ParkRun run at your comfortable speed from the beginning and don't worry what other folk are doing, then if you are still feeling fine you can speed up on the last leg and see how your time goes on with that strategy. Its no fun being exhausted and forcing yourself onward.
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