Running and Plateau?

Question

I have been running only since January... well, lol, you could say I started out at a slow jog. I was 60 lbs overweight when I started. I've lost 35 lbs now, and I am able to run a 12 minute mile. I can usually run 5 miles on a run in an hour, with once a week running 6 miles. I also weight-train and cycle. But lately I have been feeling lethargic during the run. I can only remember a handful of times where I really felt very energized during a run and I want that every day! If not every time, at least most of the time! But I honestly just feel like I'm at a standstill and since I've felt lethargic, I don't have the will-power to step it up! I have a tendency to snack at night on cereal with honey and small amounts of chocolate, and I also add 1 tsp of sugar to my coffee in the morning. Could it be that I am causing a sugar-drop, leading to less energy on my run? Or am I just at a plateau and need to step it up? Any tips?

Answer 1

I have been a runner for about 15 years, and somethings that help me stay with it are finding fun runs,

I personally like trails, or parks, sometimes nice neighborhoods.  i like to jump, so hurdles, or again trails.

as far as feeling fatigue, i can completely relate! i am a huge supporter of a little caffeine before any workouts, i call it liquid ambition. However, you want to be sure and drink  water since coffee and such will dehydrate you.

some nice before run snacks are peanut butter on an apple, the natural sugar and the protein keep your body busy too.  Keep up the good work, you will not regret it!

Answer 2

First I thought I share this little piece of information.  Don't claim it if you're unsure.  That's has always been my motto

Introduction:Lethargy is a fairly imprecise description of the feeling or slowness, sluggishness, tiredness, or lack of energy. Lethargy in common usage may mean many things, including fatigue, drowsiness (sleepiness), lethargy, tiredness, malaise, listlessness, or weakness (including muscular weakness). The causes of these other similar symptoms also need to be investigated in researching a symptom of lethargy. Nevertheless, any type of lethargy symptom can indicate a serious medical condition and needs prompt medical investigation.

Click to read and learn more

http://www.wrongdiagnosis.com/sym/lethar...

On this cite,  I discovered some recommendations from other runners, that may be useful...click on this link

"Why do I get so tired when running?"

Here's example from one answerer:

you may not be eating enough throughout the day

you may be dehydrated, most people need to drink more than they know

you may be running faster than you think or realize, try pacing yourself

you may be trying to exercise everyday thinking this will help but in contrary it will only hinder your improvement (over-training)

evaluate some of these things, when beginning running it's best to follow a plan and take it slow. for running you will get the best result feeding your body properly and having a slow progression and having rest days at the right time.

it's more strategic than just running everyday!

it also takes time to gain endurance. for example beginner running programs say to run 1 minute and walk 2-3....

http://answers.yahoo.com/question/index?...

I also discovered this website to be informative and interesting.  I have selected certain excerpts from this site that may be interested to you.  At the end of click on the link to read the entire recommendations

Running/Runners Nutrition  Tips

Good, Good, Good, Good Hydration

You may have heard about runners dying from hyponatremia (excessive hydration), but that doesn’t mean you should go to the other extreme and not drink enough water. Even in cold weather, if you are running much more than 10-12 miles, be sure to have at least a few sips of water a few times during the run. Cold air, especially wind, is dehydrating, and you will get thirsty during a 16-20 mile run, even if it’s only 20 degrees outside.

Don’t Run On Empty

To prepare for daily runs, even for distances of 5 miles or so, you’ll probably feel better if you eat something before you go out. What you have, and how much, depends in part on the time of day when you run. I’m a morning runner, and so most of the time I have a banana, and I confess that I do sometimes eat something sugary if it’s available. I have a sweet tooth, and I know a piece or two of Halloween candy won’t bother me on a short run.

Don’t Fall for Fad Diets: Use Common Sense

Running in general--and training for a marathon in particular--takes energy, and that comes from food. The important thing is not to obsess about food, and try to eat a balanced diet, and the most important thing is to eat. Eat plenty of carbohydrates; they remain a marathoner’s first-line energy source. Some fat is important, too, so it’s OK to put real butter or cream cheese on your bagel if that’s what you like, and be sure to incorporate healthy fats (aka monounsaturated or polyunsaturated fats), into your food plan. Some easy sources of these healthy fats are olive oil, flaxseed, walnuts and most other nuts, and cold-water fish such as salmon and herring.

Protein Power

Protein is essential for distance running (and for good health in general), but use common sense and don’t abandon carbohydrates and fats in favor of a high-protein diet. Nutritionist Liz Applegate, Ph.D., a regular contributor to Runner’s World magazine, has a sensible approach to nutrition. She suggests that runners consume about 15 percent of their daily calories as protein, which is about half the amount of protein suggested by high-protein diets. Most marathoners will burn carbohydrates and fats first during long runs, but after an hour or so of running your body will be looking for another energy source and will start burning protein, so you do need it in your diet. If you’re a vegetarian, know your alternative protein sources. Protein is essential to muscle recovery as well, so it’s not only tasty, but healthy, to indulge that post-workout craving for peanut butter, or a hamburger, or your favorite protein to help your muscles refuel and prepare for the next workout.

Energy Gels And Bars: Experiment To Find Your Favorite

Today, you can choose from an array of brands and flavors of energy bars and gels. The gels may not be as tasty as the bars, but they are easier to slurp down and chase with water a water stop during a marathon, rather then trying to chew something. Besides, an energy bar can freeze solid on winter training runs and you don’t need to spend your time (and energy) gnawing at a frozen bar. That said, many of the energy bars make great snacks, especially if you’re looking for something in the afternoon to see you through a late-day workout

Energy Drinks vs. Water: Your Choice

Many marathoners prefer to replace lost nutrients during long runs and marathons by consuming energy drinks such as Gatorade, Excel, or other products. These drinks provide the same benefits as energy bars or gels. But a gel is more concentrated, and you may have to drink more of an energy drink to get the same amount of nutrients as you would get from a slurp of gel. But as with other marathon day activities, don’t drink something during the marathon that you haven’t tried during training. Many marathons offer lesser-known brands of sports drinks, rather than a big name like Gatorade. The formulas for these drinks are similar, but not identical, and just because you like Gatorade on your training runs, doesn’t mean that the unfamiliar sports drink available at the marathon water stop will agree with you

Balance Your Nutrition

Carbohydrates are the fuel that our muscles burn, so it stands to reason that active people need more carbohydrates than sedentary people. A low-carb diet is simply not a good idea for an athlete.

In general, runners should get about 50% - 65% of their calories from carbohydrates, about 15% - 20% from protein, and no more than 30% from fats. As much of the fat as possible should come from healthy sources such as fish and nuts.

Take Your Vitamins

Depleted soil, processing and cooking all result in foods that simply lack the nourishment our bodies need. That's why so many doctors have begun recommending the use of multi-vitamin/mineral supplements for the general population.

And if the general population needs supplements, where does that leave athletes, who put much greater demands on their bodies? A good multi-vitamin/mineral supplement is an inexpensive way to help ensure that your body has the nutrients it needs to fuel your performance.

Top Runners' Snacks

As a runner, you can get away with eating some junk food… but an empty calorie is an empty calorie. Your body runs best of quality fuel, so the next time hunger strikes, consider one of these snacks instead of chips or a fast food burger:

• Bagel with peanut butter. Carbs, quality protein and heart-healthy fats. What's not to like?

• Plain yogurt with fresh fruit. Live cultures and fiber are good for the digestive system.

• Homemade trail mix. This'll satisfy your sweet tooth. Make it with unsalted nuts, and there's no sodium penalty.

• Banana. Quality carbs – and the potassium helps prevent cramps. Add a peanut butter for protein.

• Soy smoothie. Vanilla soy milk, your favorite fresh fruit, ice and a dash of honey, all in a blender.

Stay Hydrated!

The most critical nutrient for any runner is water. You can easily become dehydrated in warm weather or on a long run. And by the time you feel thirsty, you've already gone too long without water. Always carry water in warm weather and on long runs – especially if you perspire heavily. Many runners have found that a hydration pack – those refillable bladders inside a small backpack – are ideal for longer runs. They're easy to carry, make water readily available, and come in sizes ranging up to 100 ounces or more – plenty of capacity for nearly any run.

Refueling on the Run

A wide variety of energy bars, endurance drinks, and gels are available to provide quick energy, hydration, electrolyte replacement and more. Here's a quick rundown:

• Energy bars. Originally, most of these bars merely contained high concentrations of easily processed carbohydrates. Today, many bars also contain decent amounts of protein as well, which has been shown to reduce recovery time after hard workouts.

• Drinks. Various formulations are available. Some are designed to improve hydration and electrolyte replacement. Others contain easily absorbed carbohydrates to provide extra fuel during a workout. And some are designed to optimize recovery with a blend of carbohydrates and protein.

• Gels. As with drinks, a variety of gels are available. Some simply provide plenty of easily absorbed carbohydrates for energy. Others add electrolytes to the mix. Still others combine carbohydrates with protein. One brand even adds herbs and antioxidants to its formula.

Should You Graze?

Runners take in – and burn – a lot more calories than their sedentary kin. And most of those calories come from carbohydrates. But here's the rub: Your body can only use so many carbs at any given time… and the excess is converted to fat.

For this reason – and to keep their blood sugar levels more stable – some runners and other athletes “graze.” That is, they eat smaller, more

Answer 3

Well the fact that you've lost 35 lbs. of your goal 60 should be very motivating!  Probably when you started it was really bad, huh?  Maybe once the rest of the lbs. start coming off you'll feel more energized and not so lethargic.  Don't know if you do mostly 5 Mi. everytime out, but try switching it up some.......some days when not feeling like running tell yourself OK I'll only run 2 or 3 Mi. today but at a pace that will challenge your speed (maybe 11 Min. miles).  Then on one day each week when feeling good say I'm going to go 7 Mi.  Also like Molly said switch up where you run, go to a park, trails (which I love), or track.  Your just at a bit of a plateau, so change up things.  Do you lift any weights or do sit-ups/crunches??  If not I def. suggest lift weights, maybe your body is feeling tired and beat down.  Good luck, if have any questions just ask.

Answer 4

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 5

jess no more snacks,and just keep going your doing great

Answer 6

i started to run when i was in 7th grade because my brothers ran track while they were in high school.  now i've been running for 5 years and yes you will feel liek that many times.  i have actually started to think about quitting my running sports but i dont want ot because it makes me happy afterwards and keeps me in shape.  just becuase you feel tired and lethargic doesn't mean you don't have the will power to step it up.  your body is still getting used to it. once you create a habit of running that lethargic feeling goes away into a "hmm should i run today or not?"  just continue to run and you'll have those days where you feel great and probably have your fastest mile time.  it's impossible to feel energized everyday.  thats why people run a lot/everyday, to keep practicing in order to reach their goals.

my best mile time is 6:12, but that's not "good" enough for me.  i keep running because i want to get in the 5's even tho i want to give up.  it's all about how much your willing to keep on going.  all you have to do is run.

Answer 7

yeah times get hard sometimes

just be strong and push through them

trust me, you will always feel a lot better after trying so hard than rather just giving up

Answer 8

Sorry, I can't really help you but I do empathize. I'm a runner in kinda the same boat. I used to get so high from running now it just seems like work. I really want to get in better condition but I don't know how to get motivated. I hope you can find a solution to your problem. Good luck.