Fatigue after runs

[Steadytrot]

Hi everyone. I completed couch to 5k last September over a long period. I then ran about 2 x a week but this has tailed off to a 20m run once a week. Partly because I had sore shins (not whilst running- I've got good shoes - but if I bumped them it was v.painful) and partly just life. I'm finding after runs I am exhausted with a sore head - sometimes intensely so - and slightly dim sight. I've read about exertion headaches which seems to fit but what's the answer? Shall I keep doing slow 20m runs 1/2 times a week or stop? Thankyou!

[GoogleMe Graduate]

The 'good shoes' may not be right for you - the most expensive shoes I've had, professionally fitted, gave me awful shin pain (and yes, post run rather than during)

My suggestions would be to make sure you are well hydrated, before and after your runs, try to avoid hard surfaces (ie get off road, although with the dry weather it is generally quite tough!) and ensure you are hitting the ground with your fore or mid foot rather than heel first. If those don't do the trick, then a visit to the GP or a sports physio seems wise.

[Steadytrot in reply to GoogleMe]

Hadn't thought about wrong shoes so thankyou. I'll try the different technique. Gp was no help tbh - no physical exam and she just suggested the shorter runs. Might see a physio instead though. Thankyou

[IannodaTruffe Mentor]

Welcome to the forum.

You might benefit from browsing through the FAQ Posts healthunlocked.com/couchto5... which cover many running related topics.

What is your diet like?

How is your hydration? As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

As suggested, you say you have good shoes, but unless you had a gait analysis and bought recommended shoes, then your shoes may be a shot in the dark.

Do you do any strengthening exercises alongside your running?

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

If your situation persists then it would be wise to get checked out by your GP.

[Steadytrot in reply to IannodaTruffe]

Hiya. I did have gait analysis and bought the shoes they suggested which stopped my shins hurting whilst running. Hydration is OK normally - better on my run day.I am definitely not rested though - I have 2 year old who wakes in the night and has done for over a year and both kids wake before 6 😭 could this be the problem?

[Steadytrot in reply to Steadytrot]

Great posts thankyou

[IannodaTruffe Mentor in reply to Steadytrot]

You have obviously read the run preparation post and come to your own conclusions.......poor sleep is unlikely to lead to you feeling invigorated.

Don't get hung up on it, but try to fit in what you can do comfortably. Life gets in the way of running for most of us but the benefits will far outweigh the negatives.

Leg strengthening exercises, such as those linked to in the guide to the plan healthunlocked.com/couchto5.... will very likely help you get over the leg pain, which sounds like shin splints. The advice about footfall given by GoogleMe is worth following and there is more guidance in the guide.

[nowster Graduate]

Here's a video about footfall which might help:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)