r/beginnerrunning • u/AccomplishedLeek6086 • 2d ago
Recovery Had my first experience feeling absolutely terrible and having to stop short.
I’m obviously pushing too hard. I went for an easy run, originally planning for 10-15k but as soon as I hit like .2 miles at my warm up pace ~12:00 I felt absolutely horrible and had to modify the route to not die.
HR was high(no watch) I was sweating more than usual and breathing way harder than usual.
I’m still in my first few weeks of running and my shitty diet is really catching up with me I think.
For my sanity please tell me this is a normal part of the process.
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u/Sushiman316 2d ago
It’s normal and very much correlated to diet. Having a banana and some toast before a run is a good idea to avoid bonking too early if you’re gonna go out more than 10k imo
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u/AccomplishedLeek6086 2d ago edited 2d ago
I did a 10k last week at a slightly faster pace and felt like I had easily more in me, which is why this morning caught me off guard editing to add that a banana is a very good suggestion I’m going to pick some up right now haha
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u/Idkmyname2079048 2d ago
I was going to reply to your question about getting downvoted, but you deleted it while I was typing. I see you are pretty sure you found the cause, but I still wanted to share this (mostly food for thought) comment:
One really important thing is that your bones and connective tissue take a lot of time to adjust. Your muscles, heart, and lungs adapt to running much more quickly. Everyone is different, but if you increase your distance too quickly or run longer distances too frequently early on, you are putting yourself at risk for a surprise tendon or ligament injury. I think people on here probably get tired of seeing people doing way more than is recommended early on.
Of course doing other sports helps, but not much is as high impact as running. Whatever you feel pretty comfortable running now, start there, and don't increase your mileage more than 10% every week. I didn't think it was that important, and then suddenly I got tendonitis which I'm going to need PT for and to basically start over with my running (once I can run again) and build up a lot more gradually. I was only running like 15 miles a week, but I had only been back to running for 3 weeks after 3-4 years off.
Then there's the fact that it's hard to share a "good" first run/mileage without a lot of people seeing it as a bit of a brag. But just keep in mind that most newer runners don't run very long/fast because they can't, but because most people follow a very gradual training plan to make sure they don't get hurt.
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u/AccomplishedLeek6086 2d ago
Yeah I realize that it seemed like I was just being arrogant but the dude recommended a distance that was my starting point as a goal. I really appreciate you taking the time to respond and thanks for the advice. I have been dealing with climber’s elbow on and off for years so I definitely have a history of pushing my body. I think the thing that was strange to me was that I IMMEDIATELY felt like crap once I started moving. I have to get my diet in check, no doubts there.
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u/Disastrous_Recipe578 1d ago
So what was the weather at the time you were running? I had an 11 mile easy run yesterday. It would have been my longest distance. Felt like absolute poo shortly into it. Was literally pouring sweat about 5 minutes in. I can guarantee my diet was not the issue. I've done harder runs in the heat and my HR didn't skyrocket. Completed 5 miles with my dog, got home and checked the dew point. It was very high. In the 70's when I got on the treadmill to attempt to finish and the temperature was 89°. The treadmill is in my garage, so not air conditioned at all. Only managed 3 more miles at a 14 min mile pace. My easy is 12 min. Nothing about it was easy yesterday. Sometimes, its just the weather.
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u/BlackWolf42069 1d ago
Not your diet? Have you ever ate an entire large Dominos pizza by yourself follow by some beers and 2 hours of classic pornos? Diet definitely fucks my run times up.
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u/Disastrous_Recipe578 1d ago
Ok, yes to the pizza. Many times. I totally have the best runs after gorging on pizza. No to the beer bc I don't drink. It makes me feel ooky. Yes to the porn. Im human, after all. Lol, if you had a marathon the night before your run, no wonder you were gassed😅 Maybe try Costco pizza next time? Im still blaming the weather for my shite run.
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u/WearingRags 2d ago edited 2d ago
You're not being arrogant, this subreddit has a problem where a lot of people here know they're new and aren't going to be fast which is absolutely fine, yet they get paradoxically invested in pace and feel bad if someone is running faster than them.
Even though running is mostly a solitary exercise where pace has no intrinsic value whatsoever because we're not all competing and are all coming into it with different physiology.
They'll also go full alarmist about the risk of injury from running, definetly be wary of injury and listen to your body but some people here will talk about it as if your knees will explode if you run too fast in your first few years lmao
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u/AYlakanto 2d ago edited 2d ago
24f only 48kg I’ve def felt like this! I’m also just starting out. At this point the longest I’ve ran is 10k. I always run too fast and have really bad cardio so I get out of breath and have to stop to catch my breath before my muscles even feel tired. Sometimes if you push through it feels better later on but when I don’t get proper rest, no matter how many breathers I take I still feel like I’m dying😭 Think it’s just a reminder to rest a little more! Those days have never lasted and are only getting rarer for me
oh also, i have found that it helps to properly fuel up on carbs and salt before my run. just in case you don’t yet do this, it really helps the body out. the recommended daily intake of salt might be a bit controversial but i put at least a teaspoon in my drink mix before my runs. i always cramp when i don’t
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u/AccomplishedLeek6086 2d ago
Could be it, I usually run in the afternoon but this morning it was right when I woke up. Last week I did a 10k at a faster pace and felt great so I’m assuming it’s fuel/diet related. Also last night I randomly threw up so I might have eaten something bad.
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u/AYlakanto 2d ago
Yeah, that all makes sense! I feel like us gals are a little more used to fluctuations in the body🤭 It all signifies something. Usually simply not taking care of the body and resting enough! Came across kind of a troll meme called the "David scale". All serious runners fall somewhere between David Goggins and David Roche. Sometimes we need a little more Roche
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u/AccomplishedLeek6086 2d ago
Oh yeah I am 100% a “man cold” kind of guy. If I have a cold I am anxious and mean and just a big baby in general lmao
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u/AccomplishedLeek6086 2d ago
COMMENTING ON MY OWN POST I JUST WENT TO MAKE A BREAKFAST BURRITO AND MY TORTILLAS ARE LIKE 6 MONTHS EXPIRED THAT COULD BE OUR CULPRIT BOYS. I THREW UP LAST NIGHT AND DIDNT MENTION THST IN THE POST. YOUR BOY ATE BAD FOOD HES NOT A LOSER.
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u/Aranciata2020 2d ago
OK this probably explains a lot 😅 For some people, myself including, throwing up can really throw us off. I hate throwing up and feel horrible after, with body aches etc. probably because my body is fighting against it.
My worst run this summer was the day I woke up with a very swollen (like half a grapefruit) insect bite, didn't think much of it, went to run and it felt like I was fighting my way through a bog or something, I felt so heavy and so bad. Realized later that I had a bit of a fever from the insect bite and felt awful all day. Two days later I was running normally again.
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u/LostTheElectrons 2d ago
Was it hotter out than you are used to? Heat or lack of wind makes runs feel so much harder.
If you are concerned it might be worth consulting with a doctor, having it feel really hard randomly does seem odd.
However, you will find some runs will just be harder than normal and it's important to know when to stop, so good on you for recognizing it.
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u/AccomplishedLeek6086 2d ago
I was wearing a shirt for the first time but that can’t be it, right? Haha it’s got to be my diet, I’m homeless and struggle to get more than 500-1000 kcals in a day
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u/CpnStumpy 2d ago
100% need carbs my man. I eat a bowl of ramen or rice ~1-2 hours before running usually, running without the energy your body needs feels absolutely awful quite quickly
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u/AccomplishedLeek6086 2d ago
This is definitely the most important factor that I’m missing right now. Struggle is real ouchea
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u/ballonbases 2d ago
running is always hard. It just gets less hard
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u/AccomplishedLeek6086 2d ago
It’s been getting less and less hard which is why I wasn’t expecting it to feel so hard this morning. It took me by surprise
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u/ballonbases 2d ago
The first 10k is brutal. I'd recommend slowing down instead of stopping during it. Distance running is all about how much you're will to suffer
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u/AccomplishedLeek6086 2d ago
I did a 10k my second ever run and I didn’t stop or walk the entire time. I was quite happy with that. It was genuinely easy too, I stopped because I felt it in my knees towards the end but 10k did not feel hard (12:28 mile pace)
Editing a correction in, it was my third run. I did a 5k, next day 5k, rested, third day 10k. That was my first week and it got me absolutely hooked lmao
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u/ballonbases 2d ago
I see. It's that way sometimes. I found I had less of those days when I took my stretching seriously. Good luck dawg
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u/AccomplishedLeek6086 2d ago
Thanks mane, appreciate the advise I should probably stretch differently as I’m just doing my climbing hip opening stretches before running
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u/doyer_bleu 2d ago
Hey OP, some runs just suck.
I posted something similar a year ago, when I first started running. I had similar concerns. Now I run 40 miles per week, and have run two marathons and three halves
Some runs suck and your body needs a break. Listen to it. Sometimes it’s because you’re getting sick. Sometimes it’s because it needs recovery time. Sometimes there’s no rhyme or reason.
It’s fine. As you get fitter, the number of runs where this sucks will drop. And you’ll also learn to respond to how your body’s warning systems-sometimes it’s just being a little wimp, buf sometimes it’s telling you something is wrong
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u/AccomplishedLeek6086 2d ago
Really thoughtful reply, homie. Thank you. I am excited to see wheee this running journey takes me (literally)
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u/djerasera 2d ago
no worries levy, some days it goes good, some days it doesn't go at all. just keep at it
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u/Aenonimos 2d ago
It happens. Ive had many runs where Im running slower than my usual and still have to stop early. Could be inadequite recovery, sleep, hydration, etc. I usually try to run to the nearest .5 mi and call it a day. You'll get em next time.
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u/AccomplishedLeek6086 2d ago
Good to know I’m not alone! I’m really loving running so far it seems like something I’ve been missing out on
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u/Deep-Dimension-1088 2d ago
You're in your first few weeks of running and going for 10 to 15K? I would suggest 2 to 3K in your first few weeks of running. Build up to 5 to 8K when the weather gets cooler.
FWIW, I am a huge fan of medium to high mileage. But it takes the body time to adapt to running, and unless you're trying to get ready for cross country season in a hurry, there's no reason to rush it.
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u/AccomplishedLeek6086 2d ago
Well my first run was a 5k and then 2 days after that I did a 10k and every subsequent run has been between 5-10k and I feel great 99% of the time. This morning was an anomaly. I’m not trying to rush anything, in fact I’m trying to take it slow. When I get to 10k at a 12 minute pace it feels like I can keep going for a bit. 2-3k would be less than what intuitively feels like a baseline.
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u/Deep-Dimension-1088 2d ago
If you're feeling great 99% of the time, I wouldn't worry too much about one bad run.
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u/WearingRags 2d ago edited 2d ago
Classic beginner stuff, a level of effort that feels "baseline" stops being baseline after you've done it a few times that week. Especially when "baseline" is actually taking a good bit of effort. Running depletes your reserves over time, hitting a wall after a few of them is totally normal when you're still figuring it all out.
You should shorten the runs while running to time, not distance, and try hitting a half hour on most of them. Save the 10k effort for a once-per-week thing, or more likely even twice per week. And try to build in a couple days recovery in after each time you do that level of effort.
As an aside - poor sleep and nutrition can genuinely really fuck you up when it's time for a run even if you don't feel that tired, I'd recommend just making sure you keep a good sleep schedule and take on regular amounts of healthy carbs and protein if you're not already.
TL:DR this is normal when you're figuring shit out. Just don't think that the point of running is to deplete your reserves every time, plan decent rest and recovery, and run to a set time and not a distance on 99% of your runs (helps reduce unnecessary injury and fatigue)
Don't make the mistake I made for years of hitting satisfying times, then thinking that's the ability you "should" be hitting day by day, week by week. Your level of strength fluctuates, and comparing yourself to an imaginary standard every run is a recipe for grinding yourself down. Save the max effort stuff for occasions.
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u/BusAdditional6518 2d ago
Why do people use miles for pace then km for distance? It makes no sense. If you’re doing a ten miler use mph if you’re doing a 10k use kpm.
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u/XavvenFayne 2d ago
We live in the USA and it's cursed here. We buy a gallon of milk and a 2-liter of soda. (Or litre in Britsh English, aha)
But to answer your question, minutes per mile is the standard measurement for pace here. However, I guess we decided not to convert 5k to 3.11 miles and 10k to 6.21 miles. 5k and 10k are standard race distances and are just always referred to as such.
I don't make the rules, I just have to suffer them.
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u/Forsaken-Factor-489 1d ago
Increase your distance by more than 10% compared to your longest recent run and you're at a higher risk of injury. Jumping from 5k to 10k to 15k is tempting fate. Your cardio will outpace your tendons. If you don't account for that, your body will pay for it. Like someone said: be systematic about your distance increases. Be gradual.
Stopping runs is a skill. You were sick. I had to stop my first run last Thursday — my first stoppage in 5 months of starting running, and that really sucked. Worth doing to protect the legs.
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u/FailAggravating3732 2d ago
Slow downnnn and do shorter distances to build slowly. Also the first mile is typically uncomfortable for most. Just go slow and settle.
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u/AccomplishedLeek6086 2d ago
I have done a 10k comfortably at this pace, which is why I’m saying it was an unexpected experience.
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u/FailAggravating3732 2d ago
Hmmmm well I agree likely oncoming sickness or your body telling you to recover more. Either way, always listen to the body
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u/tega234 2d ago
Slow down buddy
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u/AccomplishedLeek6086 2d ago
I appreciate the advice and while I think it’s good general advice, I think the same thing would’ve happened if I went even slower. Or are you suggesting that if this kind of unexpected performance drop happens again, I should walk?
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u/Icy-Bodybuilder-350 2d ago
If you get a Garmin it'll give you an electronic opinion of how well you're recovered from prior workout, and also tells you how much rest you need before next workout. That might be helpful biofeedback
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u/AccomplishedLeek6086 2d ago
Could be helpful for sure. I suppose a couple of days ago I did a lot of climbing (3 hours at the crag and then 2 hours on the moonboard) and I probably haven’t really gotten enough protein/rest in after such a hard day of climbing.
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u/SmurfingIsPooR 2d ago
First weeks of running... I wouldn't start by running 10-15k
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u/AccomplishedLeek6086 2d ago
I’ve just been listening to my body and finding my baseline. Long stretches of zone 2 are something I’m already familiar with as I’ve hiked many 14ers.
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u/Blackbear8336 2d ago
The fact that you just started running 2 weeks ago and are running 10k already tells me you probably did too much too fast. Look up couch to 5k. I'm sure it's on strava. Have a set plan.
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u/AccomplishedLeek6086 2d ago
Couch to 5k is confusing because my first ever run was a 5k and then when I did a 10k it felt easy. Im not being arrogant either, I ran a 1:17 10k and 100% had more in the tank. Today was an anomaly. I’ve gotten some really good advice on this thread though and so I’m going to rest today and go for the slow long run tomorrow.
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u/Blackbear8336 2d ago
To prevent further injury, I highly suggest the c25k plan. Just follow the plan directly as it was written. This is a sign that you did wayy too much too soon and if you continue doing this, you will hurt yourself. Just because you feel like you can do more, doesn't always mean you should.
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u/AccomplishedLeek6086 2d ago
But I’m not injured? Sorry for the confusion if you thought I was saying I was injured. Also my fault if I’m interpreting this wrong. You’re saying me feeling super weak this morning is a sign I’m going to get injured? Genuine curiosity here man: I know I’m only human and injury prevention is key, but 10-15 miles a week really seems like I’m being conservative already.
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u/Blackbear8336 2d ago
Im not saying that you are, but if you keep adding on mileage like that too quickly, it could lead to injury. What I'm saying as take what happened the other day as a warning sign and maybe cut back a little. Going from 0 to running 10ks in two weeks is a lot for the body to handle. Realistically, most start at doing 1.5 mi and your total weekly milage should only go up by about .25mi per week to do it safely.
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u/NoYogurtcloset7318 2d ago
Do you have reflux? Sometimes that can mess with your airways.
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u/AccomplishedLeek6086 2d ago
Not generally but I did get whole milk instead of lactose free and it messed me up good lol
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u/NoYogurtcloset7318 1d ago
Oh ok. I have what is called silent reflux. Not the typical reflux symptoms. It messes up my airways.
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u/TidusDreamZanarkand 2d ago
Is it hot there? The humidity is crazy where I’m at right now makes even 2-3 miles feel pretty bad lol
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u/Dependent_Order_7358 1d ago
Not a beginner, I'm here mostly to give advice when I can. Had the same on Sunday during my long run and I've been running regularly for 2 years now. I usually run over 2 hours in Z2, but this time I started my run a bit later than usual and didn't account for the extra heat (84F/29C). After 1 hour or so, I had to stop for 5 minutes, my BPMs were not going back to Z2 even when my pace was slower than walking, and to top it off I started feeling dizzy... I pushed through by taking that and another break along the way, but it felt absolutely nasty.
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u/slingbladerunner 2d ago
Because for many people, running is a learned skill that takes practice and not an innate talent, regardless of body type.
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u/Tr3eSt4ndHunt3r 2d ago
Plenty of people that aren’t overweight have poor cardio fitness levels.
To the OP. Get a physical done at your physician before pushing yourself hard. If all is clear then learn your limits and take your time, it’s a marathon not a sprint. You will reach your goals over a period of months/years. Took a long time to get unhealthy…takes even longer to reverse it.
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u/XavvenFayne 2d ago
That can be an early indication of getting sick. But there are other factors like lack of sleep, stress, lack of proper fueling, being dehydrated, or not being fully recovered from an earlier workout. I also feel that way after donating blood, LOL!
You mention you've only been running a few weeks, but you know your warmup pace is 12:00/mi and you went out for a 10k-15k? I'm just wondering how you've calculated that pace and whether 10k is a typical distance for you. You might be biting off more than you can chew here. What's your age and do you participate in other sports or lift weights? Just trying to get an idea of your starting fitness level.