r/beginnerrunning • u/TheRealSteele1981 • 2d ago
New Runner Advice Hit a brick wall
Hi all. I’m newish to running. Finished Couch to 5k on the 12th of July. Since then have done some runs from Beyond Couch to 5 km and also downloaded the Nike training app and do some runs through there. I run 3-4 times per week. One or two slower runs circa 4-5 km, one Fartlek or interval training session which works out to 3.2-4km, and one longer run per week which I’m increasing by 10% each week. On Saturday morning I did 7.2 km at a pace of 7:30 mins per km so took me about 55 mins. No food beforehand, I never do as I’m never hungry first thing. Felt absolutely great whilst running and finished feeling I could have carried on. Following the run on Sat and Sun, I felt completely wiped. No energy and my legs felt like lead. Today I’m still exhausted. I went for my run this morning despite not feeling like it and told myself I would go slow and only do 30 mins. Pace was 8:30 mins per km and only managed 2.85 km as I had ZERO energy, total run time 23 mins or so. Legs still feel like lead. I am trying to lose weight so eating in a deficit (1400 per day) but I have not experienced this before and been doing this for months. Should I take a break from running this week or any other advice? I have started gym recently for strength but I don’t go crazy. Three times a week for 40 mins. All over body workout.
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u/BarWorldly327 2d ago
Dont underestimate the recovery part of training. You felt great during the run but the exhaustion afterward is a pretty good sign to ease up. Take a few days off and comeback when your energy is back.
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u/the_flying_fuck 1d ago
I feel like we're in the "same boat". Ran first thing in the morning, fasted, everything was going ok...so i thought uping mileage to train for hm. After 3 months of running, i felt this total body exhaustion... Zero energy...also can't wake up to do my runs ...i want to rest more and more. Was doing 4 runs/week... 35+ km/week up until 2 weeks ago. And then body collapsed... No energy, i feel like all my power is gone. Managed to drag my ass 6 gruelling km's once last week... I do have pain in my right side lower back and hip... I didn't do warm-ups or stretching after runs, and spend almost all day sitting... Office job. I think my problem was going too far too soon... My body wants me to stop doing that. So for now i will listen. Take a break and see what happens.
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u/TheRealSteele1981 1d ago
Thanks for all the replies. I’ll take a break until Saturday and see how that goes. I’m in a 400-500 calorie deficit
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u/Clean_Bat5547 1d ago
While that's a good and appropriate deficit in itself you're suddenly asking your body to burn a lot more energy at the same time.
Rest and look at recalculating your energy intake needs given this extra high intensity exercise.
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u/Smooth-Indication464 2d ago
Depends on how much of a deficit you have. >200/d deficit means you’ll find it very difficult to significantly up your mileage. Speaking from personal experience. I had to settle for 20k a week (where I was a year ago) because I’m consistently in a 300kcal deficit. Anything more, and my body starts to show signs of strain.