I am on consolidation runs now and have been running 30 minutes three times a week for a couple weeks now. I am committed to my consolidation plan (and beyond) but what I am finding is I am incredibly mentally and physically tired (exhausted) after every single run! I could quite happily spend the rest of the day sleeping 😴😴
I don’t want the running to burn me out, it has been highly addictive for a number of weeks now and getting too much.
Any advice for me?
Take a week off 🤕😎
Hi
I went through a period like that (nearly falling asleep at my desk at work) but I attributed it to not wleeping much combined with antihistamines. It's difficult to say what the cause was.
Also since I have been running I have taken more naps at the weekend, lol. But I get up at 5am to run so I am bound to be more tired. Has anything else changed with you ? Diet ? Sleep ? Medical ?
Hey backintime, I have definitely had moments in the afternoon nearly nodding off at my desk (how embarassing!) and I definitely take naps in the afternoon at the weekends. Nothing has changed in my life other than i'm running all the time... I might try and eat more carbs though, replace the energy lost. I don't think I eat enough carbs if I am honest.
Thank you so much for reaching out too xx
Congratulations on graduating, perhaps you are running a little too fast, drink plenty of water the day before you run, still no running on consecutive days and run a little slower than you have been. Try the Stepping stone podcasts with Laura,
I did that, there are three,
1:- C25K +35 minutes of a gentle run, 20 minutes of 155 steps a minute, 10 minutes of 158 steps a minute and finally 5 minutes of 160 steps a minute.
The second Stepping Stones podcasts with Laura is the C25K +Speed Podcast, that's around 20 minutes and consists of 6/1 minute 165 steps a minute with 5/150 steps a minute intervals.
The third Stepping Stones podcasts with Laura lasts 35 minutes and is the C25K +Stamina Podcast, that consists of 10 minutes of running at 158 steps a minute, 20 minutes of 160 steps a minute and finally 5 minutes of running at 165 steps a minute.
All good training for you.
As it states in the guide to post C25K running, it is advisable for all runners to have a complete break every now and then.
Have a run free week.
You will come back refreshed, enthused and rating to go.
IannodaTruffe, I think that's a good call, I'm going to have a run free week end of June now you say so. Thanks boss. We have to be kind to ourselves hey.
Hey Jao.. it could be so many things.
Are you sleeping well?
Are you eating well?
Stressed?
Hydration?
If all these are good.. It could just be that you're burnt out/over-training and you just need some rest or maybe a down week... A down week is just reducing your training every third or fourth week by about 30%... try it out, see if it works. runnersconnect.net/down-wee...
Thanks for the tip re the down week - going to give this go too ! 🏃♀️
Glad my post is helping you too mate xx
Hey buddy, I think I sleep well. I probably don't have enough carbs and I will look at that as a take away from this thread. I had my 40th birthday a couple weeks ago and i've had a busy social calendar, might explain feeling drained, and I am definitely hydrated since my leg fatigue thread when I was on week 7.
I put this post up today, it was a cry for help, I know I will burn out if I am not careful and this has provided a bit of group therapy, I feel better just by everyone coming to my rescue offering their advice. I am definitely having a down week after this week (last week of June) and am looking forward to it, great suggestion and makes complete sense hey.
Time to mix things up. You need to find some new interest in your running. Maybe have a week off and look at training programmes, set some new goals, consider park run or joining s club. You could map out some new running routes and drive to new areas. Try listening to a book or podcasts sometimes. Make it interesting again👍
Thank you helen, I'm going to have a down week, I really need it, my body is asking for it, you have all validated it here. I have tried Park Run, I have done 2 now and I am really really enjoying them and will keep them for consolidation and beyond. Thank you so much x
So glad i have just read your post as I feel exactly the same and am also really tired. I normally run in the morning but can’t face it that early so have changed to later in the day.
I was supposed to do my long run today but decided not to run (have to listen to your body)....
I think 2 x 5k and a longer one 7k each week is maybe too much each week for me so:
I’m mixing it up with a short run 2-3k, 5k, then whatever I feel like for the last one !
Could be a few things:
Food intake, Sleep, Hormones, Age, Hydration, too much and body saying “give me rest”
Take some time out and start a fresh....
Awwwww no! You feel the same. I think my thread was a bit of a cry for help and attention as I know how supportive and compassionate this group is. I am feeling warning signs of "burning out" and I would be a fool to ignore it, I'll only crash and burn. Here's my action plan - take a week off (last week of June) and that will be my downtime.
I wonder if there is a runner's diet that we could take a look at, see if we can boost our performance and immune system to help us along.
RunRunRun, would you like to be my friend 
I did read on Runners Need what foods are good which I currently eat:
Broccoli, Nuts, Seeds, Eggs, Bananas etc
If you find something more on the internet please let me know.
I think that the “down week” I should also the way to go too, I’m doing 50 miles this month for Race Your Pace so will take my week first week in July off where I won’t do any !
Friends and running Buddies 👍
Yes I'm doing the RAYP too as you know, I'm aiming for 25 miles, that's also why I've been going a bit hard and regimented at 3 runs a week. I would love to do 50 miles but I would have to run every day to reach that, and that's too crazy at this stage in my game.
Thank you for sharing the food list, I will see what else I can find xx
I think you will like this link:
runnersworld.com/nutrition-...
Thanks so much ! Will read it now x
And one more, I liked this one...
assets.ngin.com/attachments...
The recipes were great too ! Will print off for future tips x
That was a great read...think more protein for me - eat huge amounts of fruit & veg x
Hi JaoJao sorry to hear that sounds like you’re exhausted I don’t get to run 3 times a week because I did do that and found it hard as I was giving a day rest then running I found doing that I had less go in me. So I go running Wednesday and Saturday and I find I have more in the tank but in between I do go the the gym and also do classes. But maybe have a week off always done me good you really have to listen to your body you don’t want to burn yourself out to soon 😉 I’ve just done my 2nd consolidation runs and I’m doing 4 more then maybe steppingstone podcast or Nike running club app or I’m thinking of joining a running club near me you could do something like that 😉 let me know how you get on JaoJao XX
Thank you Kevtrev for your support. Downtime week coming up. Loads of members have suggested that. In that week I will do alternative exercises, maybe take my bike out, a bit of yoga at home. I got a little plan now to deal with this episode and i'll be right as rain again I know.
You have to listen to the tell tale signs, burning out is not a good place to be, it can throw everything you've worked for out of the window and I do not want that for myself or for any other member of c25k xx
Hi Jao, I've been feeling much the same but put it down to work as I've been so busy and doing long days the running three times a week. I'm trying the stepping stone podcasts Next Week for a change, may do just two days, perhaps we need to slow down a bit... xx
Hi Lynsh, it’s a mixture of things isn’t it, the excitement of graduation, the excitement to carry on running... we just need to take a step back sometimes. I was not in a good place yesterday hence I reached out for support and I feel tons better this morning.
Let me know how the stepping stones go, a change is as good as any.
Lack of fuel perhaps??? I think most of us start this program and change our diet at the same time...I prescribe a week off running and kebabs/pizza and wine/beer. Reward yourself....you deserve it!
I like your prescription Sillybilly, thank you. I am going to look at my
Diet, I don’t think I’m getting enough carbs.
As some others already mentioned. Try to mix up your runs. Somebody already mentioned those C25K+ podcasts. After my graduation I did a lot of consolidation runs over months. Suddenly I felt not excited anymore to go running. It seemed I lost motivation. My pace slowed down and I went out only to do that run. The difference was that I was only tired during the run and about 2 hours afterwards not during the whole day. After I did those C25K+ postcasts now and then it felt a little bit better. Finally I made my 10k plan based on JuJu's plan. Now it feels much better ... ok, not really because I'm struggling with that plan at the moment ... but that's another story.
You mentioned that you are probably missing some carbs ... that could be your problem! When I started running (before C25K) I had the silly idea to do a low-carb nutrition. With doing sports (running and crossfit) 6 days a week I lost power over that time. So I finally have gone back to normal healthy nutrition and everything seems fine since then.
So next week is my “rest week”. I’m only doing one run mid week and then a Saturday Park Run 🏃♀️
Looking forward to the wind down, thank you everyone that supported me here during my plight!
Thank you everyone. I had a lazy week at the end of June and it did me the world of good! I did just one midweek run that week (instead of 2) and the park run ofcourse.
I have come back in July renewed and energised for more Parkruns and Race At Your Pace challenges.
Thank you for supporting me during my cry for help! Could have been all to easy to pack it in but no, you all helped me get over that blip on my journey.
Consolidation run with a twist!
More consolidation runs - not getting easier
consolidation runs - advice needed
Consolidation Runs complete 
