| only weed helps |
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I run about 60-70 a week and after my long runs I generally feel like shit for the rest of the night or if it's in the morning for a while. I won't be able to eat even though I know I need to. Does anyone else ever feel that way? Any ideas what causes it, or how to help it? |
| Mr. Dr. Professor. Patrick |
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2 hour long runs are a little long for someone only running 60-70 miles per week. Try limiting your long runs to 90 minutes, but do more miles during the rest of the week. |
| Posbury Plop |
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You're running for 2 hours. Thats what happens. |
| RawEggRocky |
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2hrs built up from 60, 75, 90, 105? I'd say you just jumped to that distance which is a no no. Gradual would of been better. Try 90, do an easy run next day. |
| A Duck |
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Maybe kick the weed. ;-) Are you hydrating well enough? Within ten minutes of finishing hydrate like crazy, drink a bunch of fresh squeezed orange juice. Chill and ice, then go for a walk, get blood moving again. |
| A Slightly More Credible Hulk |
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What?! That's ridiculous. 60-70 mpw is a normal training distance for someone running marathons in the 2:45-3:15 range. You can't prepare properly for a 3-hour marathon on on long runs no longer than 90 minutes. (And I don't want to hear about the Hansons and their alleged no-more-than-16-miles program. For recreational runners several 20+ mile training runs are required.) |
| young master |
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First of all, if you're training for the marathon, >2:00 runs are absolutely required. Don't listen to anyone who says not to do it on 60-70 mpw. Second, yeah, sometimes you're going to bad after. This is training. Since you've moved up quickly to this length of run you've made it harder on yourself than it has to be, but you're not going to die. I usually feel good after long runs, but not always. Sometimes my stomach won't tolerate much for a few hours. Never thought this was a big deal. - Plenty of hydration beforehand. Like a litre of fluids if you're not going to be taking water on the run. Even if you're not thirsty. Going out "empty" is probably the biggest cause of feeling cooked after, I think. - More hydration afterward, and nutrition. Carbs and protein. Lots of options. Eat something very plain or make something in a blender if your stomach is rebelling. Get something down the hatch in that first hour if possible. - Keep moving around. Walk around the house or neighborhood, whatever. Resist the temptation to congratulate yourself and stay still all day. I think this is more important than the hour of static stretches many people seem to feel the need for after a long run. Good luck! |
| ukathleticscoach |
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I used to do my long runs at weekend and have as sleep afterwards Just have a banana plenty of fluids, maybe try recovery drink and rest Look at when you eat before as well, something light 3-4 hrs before. Don't have lunch at midday then nothing before evening run |
| Ax |
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You're probably running your long runs too fast. Slow down. |
| Hitmonlee |
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What race are you training for? If it's the marathon slow down. If it's 10k don't run for so long. You might be able to manage your current pace and intensity in the future but for now scale back. If you're going to do pot at least vaporize or eat edibles don't smoke. |
| long runner |
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Sounds like dehydration to me. I used to feel like that when I first started doing long runs. The only way to get through it was to force down water until I started feeling better. But you're much better off preventing it to begin with - make sure you are hydrated before you start your runs, find a way to drink during the run as well (carry water, find water fountains, etc), and make sure to hydrate immediately after your run as well. |
| slartibartfast |
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I used to feel like crap after long runs as well, when I first started marathon training. My body just wasn't used to the stress of running for so long. As the years went by and I trained for more marathons, long runs became no big deal. Now I can finish a 22-miler and feel no different than if I just did an easy 8. But several years ago, I would do 18 and just be destroyed afterwards. As others have said, make sure you are extremely well-hydrated. Drink at least half a gallon of water throughout the day before your run, if you run in the evening. If you run in the morning, drink a lot of water in the day/evening before, and make sure you wake up early enough to drink some more before your run. Also, experiment with gels/gu. It's very likely that you are completely using up your glycogen stores; taking a few gels during the run will give you some extra carbs to use so you don't finish completely empty. Lastly, just keep doing them, and they will get easier the more you do. |
| joho |
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What?! That's ridiculous. 60-70 mpw is a normal training distance for someone running marathons in the 2:45-3:15 range. You can't prepare properly for a 3-hour marathon on on long runs no longer than 90 minutes. (And I don't want to hear about the Hansons and their alleged no-more-than-16-miles program. For recreational runners several 20+ mile training runs are required.)[/quote] 20 milers are NOT required to run under 3 hours. As Mr. Dr. said, run more miles per week and keep the long run more manageable. If the OP feels that bad after a long run it is probably impacting the rest of his training also. He obviously is not at a fitness level to run for 2 hours. And the OP never said at what pace or effort he runs these 2 hour runs. |
| Consider This |
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I usually feel bad after long runs too. I think that's just normal, especially if it's only for two or three hours. |
| frank grimes the third |
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you are probably not well fat adapted. this means that your body is used to using sugar as a primary fuel and not fat. when your body cannot access fat for fuel, you get the "bonk" you are describe. the way to become fat adapted is to do long, easy-moderate runs in a fasted state. example: eat dinner at 7pm. long run next day at 7am = 12 hour fast. your body will learn to burn fat for fuel instead of sugar. the first couple long runs might feel like hell, but after that it is smooth sailing. I can now do long runs of 3 hours in a fasted state with no fuel before or during the run and I do not bonk or feel starving the rest of the day. obviously diet plays a HUGE role in this. the whole "carbo loading" thing is really a misguided concept. for distance races you really want to be burning primarily fat and saving the sugar for a strong start/strong finish. you can only go so long burning sugar....burning fat you can go and go and keep going and go some more. I would suggest you look into how to become better at burning fat for fuel. it's a long process but well worth it. |