tired after running 3 miles

It's also important to examine your run nutrition, which includes prerun, during the run, and postrun.

The tests: There are two major tests for diabetes. Recovery is absolutely essential for success, so look at your recovery and rest days during the week too. Med Sci Sports Exerc. You are likely to want to take it easy the rest of the day, go to bed early, or even fit in an afternoon nap. Related: 8 Ways To Keep Prediabetes From Becoming Diabetes.

J Int Soc Sports Nutr. If you find you can't eat, try low-fat chocolate milk or a recovery drink as a replacement until you can eat. Use these supplements on long runs and plan on taking them about 30-40 minutes into your run and then approximately every 20 minutes or so thereafter until you finish the run. Healthy fats can come from oils and nuts; and protein sources should be from lean meats, eggs, or vegetable sources like soy products.

Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Gear-obsessed editors choose every product we review. Good for you for sticking with training and tackling a longer distance; however, feeling "awful" and needing to lie down after a run is a red flag and I urge you to make an appointment with your physician for a thorough physical to rule out any underlying medical conditions. If you get dehydrated during your long run, you are likely to experience more fatigue afterward. I had been running about 4 miles about every other day at college, but when i came home I waited like 5 days to run again because I was busy and now I can barely even run 3.5 miles without sucking wind. We may earn commission if you buy from a link. Exercises such as riding a bike or climbing stairs become more difficult. Your body goes into repair mode as soon as you finish your run so blood sugar levels continue to plummet even though you are no longer running, which may contribute to delayed fatigue, especially if you don't eat.

2009;41(3):709-31. doi:10.1249/MSS.0b013e31890eb86. After increasing mileage for two or three weeks, plan a shorter mileage week or a "drop back" week. If using a sports drink, use it separately from your supplements. Do you hit the wall after exercise?

You should have at least one or two days completely off each week along with some easy run days. The symptoms: Many symptoms (such as fatigue, low energy, loss of appetite, and joint pain) are shared by other health conditions, including other forms of arthritis such as fibromyalgia and lupus. 2017;14:33. doi:10.1186/s12970-017-0189-4. Experiment with what foods work best for you.

Feeling tired after a long run is common and expected. It facilitates the transition back to "normal" by allowing your heart rate and breathing rate to return to normal, and for your blood flow to be re-distributed back to a normal state. Sleep apnea is a disorder characterized by brief interruptions of breathing during sleep. Without enough energy to keep the body running smoothly, people with diabetes often notice fatigue as one of the first warning signs, say experts at the General Clinical Research Center at the Johns Hopkins University School of Medicine. Related: Can I Run with Rheumatoid Arthritis? I’ve been completely exhausted after an 800m (half mile) race. If you're eating and sleeping well, but you still feel exhausted all the time, ask your doctor for a blood test to determine if you have low iron or another nutritional deficiency. The recommended ratio is 1 gram of protein to 3 grams of carbohydrate.

You need some fuel stores for your muscles to use on the run. You may be able to find more information about this and similar content at piano.io, Everything You Need to Know About IT Band Syndrome. Here are the 7 most common problems you need to know about.

The article 7 Reasons You're Tired All The Time originally appeared on Prevention. Because sleep apnea can lead to heart disease, high blood pressure, and stroke, it’s important to be tested. While running, blood flow is shunted away from internal organs and sent to working muscles, so it's very important to assist the re-distribution process to prevent blood from pooling in our extremities. When your thyroid hormones are out of whack, even everyday activities will wipe you out. A long run results in a build-up of lactic acid and other waste products in your muscles and tissues, which causes weakness and fatigue. It takes time for your body to eliminate the waste products and repair the muscle fibers. Hydration is also critical to health and performance. A great time to stretch is after your cool-down, so take a few minutes to go through some standing stretches for your major muscles groups like quadriceps, hamstrings, calf muscles, glutes, chest, and back and then, go eat! The fasting plasma glucose test, which is more common, measures your blood glucose level after fasting for 8 hours. The tests: Thyroid disease can be detected with a blood test. Runners need a diet that is about 50 to 70 percent carbohydrate, 20 to 30 percent fat, and 10 to 20 percent protein. When I first started running, it was a huge victory the first time I ran three miles - so I'm thrilled that I've stuck with it and am enjoying running longer distances.

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