| T O P I C R E V I E W |
| pacpie |
Posted - March 18 2013 : 13:00:15
I've been having an issue..
After completing a longer distance run for the first time, I'm absolutely shot for the rest of the day. Not just physically but I relate it to the feeling of being hung over.
Lethargic, tired, moody...
I do a lot of things that are recommended after a long run like drink chocolate milk, lots of water, gatorade, and healthy foods to fuel me within 60 minutes after completing the run.
This happened to me yesterday - I ran 15 miles for the first time and everything went pretty smooth. Of course I felt sore in my legs for a bit after. But for the next several hours I couldn't shake the feeling. I was really tired, moody, and lacking motivation to do anything. Is it as simple as getting a nap in or are there any other tricks to avoid this feeling? I'm assuming this could be a fairly common thing for relatively newer runners..
Thanks. |
| 12 L A T E S T R E P L I E S (Newest First) |
| Jan J. |
Posted - March 26 2013 : 16:56:56
**lkizz:
Yep, I agree, Lloyd: carrying cash is a lot more convenient than carrying hot dogs.
Jan J. |
| lkizz |
Posted - March 26 2013 : 14:08:50
I think we can both agree on that, thanks for the info!
When I first started going long I did bonk out and it was scary - got all jittery and disoriented, luckily some guy stopped and bought me a hot dog .. I felt better instantly.
Now I carry cash with me on long runs.
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| blargendarg |
Posted - March 25 2013 : 23:32:09
**lkizz - interesting note on glucose and hemoglobin. I don't think anything is really abnormal but I do also love tracking data. :)
On the subject of glycogen depletion, an untrained person bonking after somehow having decided to run 15 miles (probably because a researcher told them to) certainly meets my criteria for 'pretty unlikely', but because I knew I was generalizing I went to check with Noakes and found some very interesting stuff I'd like to share.. maybe take a few steps in your direction.
According to Noakes, the glycogen depletion rate is not a set curve, but increases with intensity, with exercise at 75-85% of VO2max causing the greatest degree (above that other types of fatigue end the exercise before depletion can happen) and depleting the sources in the muscles in around 2 hours. In the 70-75% VO2max range glycogen stores could last up to 4 hours. Also, the wiki quote alludes to the different pools of glycogen in muscle, MG and PG. MG is used preferentially in endurance exercise and takes longer to be replenished afterward, which I suppose speaks to pacpie's original question. You might feel crappy until your body can replace the stuff.
All that to say that if you do your long runs beyond your fitness level or you are 'racing' them, you're more likely to use up the fuel you've got in a 15 miler and would benefit from a gel or whatever. If that's the case, it would probably be better to just slow down.
Of course I haven't hitched my wagon to that star - I always take a gu along just in case. I don't have a problem with being wrong, but being curled up in a ball on the side of the road or wandering into traffic is another thing entirely. |
| plpjap |
Posted - March 25 2013 : 19:16:33
I'd say a good helping of spaghetti the night before will do the trick. |
| lkizz |
Posted - March 25 2013 : 08:38:43
Search on bonk.
“A typical untrained individual on an average diet is able to store about 380 grams of glycogen, or 1500 kcal, in the body, though much of that amount is spread throughout the muscular system and may not be available for any specific type of exercise. Intense cycling or running can easily consume 600-800 or more kcal per hour. Unless glycogen stores are replenished during exercise, glycogen stores in such an individual will be depleted after less than 2 hours of continuous cycling or 15 miles (24 km) of running. Training and carbohydrate loading can raise these reserves as high as 880 g (3600 kcal), correspondingly raising the potential for uninterrupted exercise” ~Wiki
One more thing to love about running besides the high … tracking everything.
Miles and Weight are on top of the list. Easy to track.
Also BPM, you heart rate is the key indicator of your effort level and a bunch of other things - your resting heart rate is important. What is your heart rate after a run? If it remains elevated for the entire day that’s a red flag.
Add to the "List" Glucose and Hemoglobin(from a CBC). If either one of these is ‘out of whack’ serious problems with transporting Fuel and Oxygen to the muscles. See your doc at least once a year and keep these numbers in your log.
A doc that has an EMR for you to use at home is an added benefit for watching trends in critical indicators, otherwise request a copy of your blood tests. |
| blargendarg |
Posted - March 24 2013 : 22:39:44
True enough that sometimes you can push the distance and still feel good, but that kind of thing varies a lot between people. There's plenty I like about running, but after a LR I usually end up somewhere between normal and ready for a nap. It's also pretty unlikely for a 15 mile run to cause a bonk or to truly need extra fuel to run that distance, unless you're out there for three hours or something. My money's still on the tyranny of new mileage.
oh, and the 2hr thing and much food is good advice. I love a good post-LR feast - no utensils allowed! |
| therunnerdude |
Posted - March 23 2013 : 21:40:28
My bit of hopefully wise advice is to give yourself at least 2 hours after your long run to completely unwind. It's tough to pound on your feet for such a long time, and mentally grinding.
Take a nap, eat unhealthy food (and healthy food, if you're into that), stretch, and relax. You just ran 15 miles.
run like you mean it. |
| lkizz |
Posted - March 22 2013 : 12:26:14
now hold thar ... just cause you ran farther than you ever did doesn't mean you should feel lousy.
Whatever happened to the runner's high?
Seriously, I usually feel great after long runs, for the whole day - in fact that’s one of the benefits of going long.
The problem in the beginning Pacpie, is that you have no baseline, nothing to compare to. So enjoy the uncharted territory for now, and do not expect to feel bad after long runs.
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| NSWC |
Posted - March 22 2013 : 11:19:16
You ran further than you ever ran before. Of course you will feel lousy. If it keeps happening maybe there is an issue. I imagine next time you will feel better. |
| Shalily |
Posted - March 21 2013 : 01:27:05
First of all Great Job! You just ran 15 miles! Take a look at your pace. You might want to slow down a bit. The other posts were right on, hydrate and fuel while running...especially since you mentioned feeling hung over. The cold and lack of sunshine might also be contributing to your post run yucks. Give your body time to adapt. 15 miles is truly awesome. |
| lkizz |
Posted - March 20 2013 : 06:31:07
You mentioned that you had plenty to eat after the run, what about before and during the run?
Sounds like you bonked, a condition caused by the depletion of glycogen stores in the liver and muscles. A lot of folks carry gel packs with them to keep loaded on those long runs. |
| blargendarg |
Posted - March 19 2013 : 19:13:29
ok, I'll bite. This kind of thing has sometimes happened to me after bumping the length of my long run, particularly after I pushed that distance above 10 miles. It got better after a couple of weeks. Not knowing anything about your training, it's hard to say if it could be caused by something else, but for now I wouldn't worry too much. And if you think you need a nap, take one ;) |
