do you supplement iron? could be an iron deficiency.
do you supplement iron? could be an iron deficiency.
No I don’t . That could help my iron is on the low side too . Would that help me improve my times?
Jamie234 wrote:
No I don’t . That could help my iron is on the low side too . Would that help me improve my times?
Yes, that could definitely help improve times in the longterm.
I am not sure if this thread has been heavily moderated, or if all of the replies are just actually helpful for a change. Either way, there is lots of good info here, OP.
My advice would be the same as what others haves already mentioned:
-more healthy fat
-more sleep (if possible)
The more healthy fat part should be easy. Getting some beef for the week was a step in the right direction. Keep it up.
Based on your discipline level and openness to suggestions, it seems like you might have potential to be very successful in this sport. Good luck!
Yes I hope so running defiantly runs in the family . We had some people in my family make it to the oylimpic trials and miss the oylimpics by a very little bit. Hope I’m next! Thanks for all your help ! I’m definitely trying very hard to improve from a long couple years of not racing
Someone up thread already mentioned having your D3 tested. Second that.
I started hitting a wall on daily runs and felt crappy enough to see a doc. My serum D tested at 6. Mega doses of D3 supplements and UV exposure made a huge difference. I do 50mpw outdoors, but was slathering SPF 70 on even in the winter. There is such a thing as too much of a good thing in sunscreen.
From looking at your lifestyle, it could be as simple as scheduling in 'down' weeks and a regular rest day each week where you recover.
Recovery is a part of your training program – it is just as important as the training!
You’re not a machine. You’re human, and you have to respect the body. Give it the time to strengthen and recover. Gains are made when we rest and repair.
If you feel as though your body needs a day off from exercising, then don’t be afraid to take one. Your mind and muscles will thank you for giving them the rest they need before starting up again with another training cycle.
In fact, having a down week every 4-6 weeks is super important to ensure the body absorbs the work you’ve put in, and decreases the risk of injury. Time it up with your key races if you can, working with your coach and team commitments if you have one.
The other factor to consider is diet - for the amount and intensity of exercise you are doing, it looks from your example that there isn't enough complex carbohydrates or calories in total.
This is very simple. Energy intake has to equal energy output.
The biggest mistake long-distance runners make is not realizing the high level of calories they need to balance the energy equation. Most long-distance runners have low energy availability. This doesn’t just affect the body in its appearance. It affects every single system in the body. Here are a few examples:
The gastrointestinal tract, causing slow transit time
Hormonal system
Psychologically, with interrupted sleep patterns
Neurologically, it reduces coordination and strength
Changes the metabolism, so instead more fat is stored in the liver
It affects bone mineral density
Increases risk of injury
Consider these factors, and see if it helps you out! Happy running.
If you want to read a bit more about my thoughts on why you may be so tired and have a lack of energy for running, feel free to give my article a read:
Possible reasons:
- stress
- one of infections
- hormones
- iron deficiency
- psychosomatic
If you are a collegiate runner they should have a nutritionist on staff somewhere, perhaps for the football team. They should also have a health care center with Drs. You should start with them. I agree you are not eating enough calories, add 1000 cals a day, esp adding some protein and fats. In college we ate over 4000 cals when running and gained no weight. Low cals = low energy
Jamie345 wrote:
Hi I’ve been really really tired lately. I’ve been getting a little under 7 hours of sleep each night and I do hard intense cardio for at least an hour and 40 minutes each day. Weather is an hour biking and a 7 mile run (7 min mile pace) or 1 hour 40 minutes all on bike or arc trainer and I eat about 2000 calores a day . I no I’m under weight 100 pounds 5’6” but I this is the Highest weight I’ve been since about 4 years again . Can some explain to me what I should do to not be so tired everyday! Thank you
And here’s an idea of what I eat in a day:
Egg whites
2 pieces toast
lots of veggies
Lenny and Larry cookie
Turkey sandwich
Protein bar
2 chicken breasts
2 protein bars
Sweet potato x 2
Two summers ago I was completely exhausted for about a month and a half, to the point where I had to stop running and do very light biking or elliptical for a few weeks, until I started feeling better.
What I think caused it:
1) overtraining and running too fast a pace. I was shooting for 7 min mile pace or lower for EVERY run, every day. Just obsessed with the pace. And it wore me out.
2) It's summer in Washington DC - hot and humid as hell. I now know that I need to adjust my pacing for the heat during the summer here - what would normally be a 7:45 pace run should be a 8:00 or 8:15 pace run because it's 90 degrees and 70% humidity.
Everything else after this is irrelevant. Get more sleep!
Jamie345 wrote:
Hi I’ve been really really tired lately. I’ve been getting a little under 7 hours of sleep each night and I do hard intense cardio for at least an hour and 40 minutes each day.
Bullet the Blue Sky wrote:
Everything else after this is irrelevant. Get more sleep!
Jamie345 wrote:
Hi I’ve been really really tired lately. I’ve been getting a little under 7 hours of sleep each night and I do hard intense cardio for at least an hour and 40 minutes each day.
beg to differ. 7 hours is a decent amount of sleep, even if it's not ideal.
I think it's more about what seems to be a lack of variation in training intensity. no easy days=no recovery=exhaustion
It's easy - sleep more, eat more. Especially if you're in your 20's.
What has worked for me. I had the same issues.
Get more sleep
Eat more red meat
Eat much more fat (this is a big one). I’m not keto, but think this in terms of fat sources.
Cut sugar and “simple carbs” as low as possible without being neurotic about it. Really stay away from anything made with basic traditional milled flour (breads, crackers, chips, pasta).
Lift weights (includes calisthenics , e.g. pull-ups, push ups, dips, etc).
I don’t know if this works for everyone but it worked wonders for me.
It is pretty simple...and given the diet focus of you post, my guess is you rundown due to lack of calories. You also need more sleep and probably less cardio.
Veggies and fruit are good. But those are low calorie foods. You are someone who should really be eating 3000+ calories a day (if your activity level is accurate).
Keep the veggies and fiber but also eat the egg yoke, eat beans, eat some ice cream, and get more pasta, or couscous or rice or quinoa in there. The food you listed is pretty plain and straight forward. Prepare dinner every night...be it black bean and beef hamburgers, or chicken enchiladas or Pad Thai with soy. You need to build some reserves starting with food. You can eat calorie dense foods and still have a holistic diet.