Ok so right now I'm 25 years old, female, 5'5" and weigh 130lbs. I know I don't need to lose anymore weight but i'd like to lose a few more pounds (I just went from a size 4 to 2 in pants though!)
I began running races in March and have loved it! I love the challenge! I just ran a 10 mile race on Sunday September 9th and completed it in 90min (the farthest I have run up to that point was 8 miles and only twice to train for it)
Is it normal that I have been sluggish, tired and hungry all week!??!! I have heard mixed things so I was hoping someone here could give me some insight - I really appreciate it :) I haven't been completely overeating but realizing that my normal intake is not enough to sustain that hunger in me.
Racing is harder than training, and takes longer to recover from. That strange sensation that your body "needs something" is familiar to anyone who pushes their limits on something that is kinda long. My suggestions:
You might feel "off" or sluggish, if your glycogen stores are still low. For glycogen replacement, think slow-released carbs and not too much at any one time. High insulin levels inhibit refilling of your glycogen stores, so refined sugars don't help the process (they hurt it).
Sleep extra!
If you walk, or do easy recovery runs, you will bounce back more quickly than if you are sedentary and just wait until you feel normal again.
On race day itself, right after a race, think about rehydration, and macronutrients first (protein and carbs). After that, concentrate on foods that contain a lot of micronutrients (vitamins, minerals, phytochemicals, antoxidants, etc.) and/or that have anti-inflammatory properties.
Thank you for making me at least feel like I'm not going crazy! I have been taking it easy but still trying to work out minimally (slow 2 miles, eliptical, 4 miles today) - my goal is to do a half marathon soon so i want to prevent injury before that accomplishment
I have been craving carbs but sticking to high fiber/whole grain cereal, oatmeal, and fruits/veggies - that has been helping. I appreciate your suggestions!!
Totally normal. I'm training for a half and some days I could eat the entire fridge. I think it's easy to get into the mindset once you start running long distances that you should be running long distances all the time, when actually the opposite is true. A lot of your running should be "recovery" running and not particularly challenging.
Original Post by cgoode127:
I can not get rid of shin splints after about 8 months of running. What I'm I doing wrong or not doing to prevent it?
Most likely causes are improper form, crappy shoes or not resting enough to allow your shins to heal. Maybe all three.
OGR had good info for you. It happens. Your body was stressed. I am never hungry right after a marathon. But give me 5 or 6 hours ... I am ravenous. I try to eat salty foods and carbs.
Immediately after a stressful run, you need a recovery drink. Choc milk, a commercial recov drink, etc. Your body needs that.
BTW, congrats on taking on the race.
Getting extremely hungry a few hours after a long run is completely normal. The hunger carrying into the next week, I'm not sure about that. Maybe you are eating because your exhausted still. I remember the first time I did a half marathon over a tough course and I was in some pain for the rest of the week. That week I ended up eating more because I wasn't able to get out there and run. Running for me is a source of distraction from being hungry so maybe that is what happened.
that makes me feel good because exactly - I was not hungry at all but forced myself to eat a banana to prevent cramping and just get that increase of carbs back in my system
thanks for the advice and congrats! :)
