|
Training but losing fitness
I'm a cross country runner, and have been running for about a year now. I've been increasing my mileage since the end of the season, and I've been so happy with my results! I am a senior, and have been training for a division 3 college team for next fall. The problem is, though, my running has gotten so much worse this past week. Formerly I could run about 10 miles and my muscles wouldn't even feel sore! But the other day when I went to the track for speed work, I could barely finish a mile. I have no idea what happened! I'm pretty devastated, though. I'm not recovering from injuries or anything. I do have two theories: I haven't eaten meat in like a month, so maybe I'm lacking protein? I also haven't gotten more than 4hours of sleep in a long time but I don't think that's the cause because it's always been that way. A few other things I should mention are that I'm accustomed to training hard and 5 times a week. The reason I don't think it's lack of protein that's the problem is because my cardio strength doesn't seem to be doing so well anymore either, but I have no health expert, protein may have something to do with that too! I ran just 3 miles the other day and it took everything out of me. I feel weak and tired all the time. I'm 18/f by the way. Any suggestions and help is appreciated.. thanks in advance!
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Well, your two theories are absolutely correct: you're lacking protein, and on top of that you're lacking sleep. I'd say you were pushing pretty close to the over-training limit before you started experiencing these issues, and when you decreased your protein intake and weren't getting enough sleep (even if you regularly sleep that little) - your body protested and your recovery times decreased. Recovery is the MOST important part of any training plan, because this is when your muscles actually repair themselves and your body adapts and grows stronger. Decreasing protein intake will lead to longer recovery times, and if you don't allow for that by training near the limit, you're playing with fire - your body will start catabolizing your muscle and lean tissue and you'll lose endurance.
The good news is this: in such a short time period, you haven't actually lost fitness, you just need some adequate time to rest. Make sure you're getting enough protein. If you haven't been eating meat because you want to be vegetarian, read the book THRIVE by Brendan Brazier. If you've just been lax about it, get un-lax. Take some time to rest and recover, get adequate sleep and nutrition, and you'll be back at it in no time.
Check out these links on overtraining:
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
And this one on the impact of too much cardio (though I'm guilty of this myself):
[Link](Mouse over link to see full location)
I hope this helps! And good luck getting back to top form.
~Pollux
]
I'm a runner and an insomniac, too. Here are my two cents, but please know that none of us are doctors here, I don't think. We're just speculating:
I do know this, though - you ABSOLUTELY need protein in your diet. Protein is what helps you build lean muscle. If you're not getting enough protein, your muscles will basically wind up using themselves for trying to build... and that just doesn't work. That's not to say that it has to be MEAT that you get your protein from; it could be anything, including protein powder supplements, but you NEED protein if you're getting that much exercise. You also need carbs, so don't skimp on those either.
Here's the other piece of it - sleep is when your body regenerates and heals. Personally, I've gotten by with crap sleep most of my life because I haven't had a choice, but sometimes it takes a toll on my body; I imagine it does yours, too.
Keep in mind that your heart is also a muscle. When you do cardio, that's what you're really exercising. Granted, your heart is an involuntary muscle in the sense that it's not something you can build, flex, or extend like your biceps, quads, or delts, but it IS something that can be strengthened and nourished.
If you're doing cross country, you're working your system pretty hard. PLEASE make sure you're getting the right kind of nutrition and supplying your body with the fuel it needs to function at the level you want it to. Try upping your protein intake - if meat isn't your thing, pick up a container of whey or soy protein at a supermarket (you don't have to get them from expensive sports nutrition stores, I promise), and drink at least one every day you train.
Just a note - We all have bad weeks sometimes. I've had the experience of barely being able to finish a mile all week, taking a couple days off, and being totally fine after that. The seasons are changing (at least where I am), and that's when people get sick.
It could be a virus. I'd advise you to try to make sure you're eating BALANCED meals that include mainly protein, veggies, fruits, complex carbs, and even some refined sugar if you want, and see if you feel/run better. If not, make a doctors' appointment. Can't hurt to get checked out. Mononucleosis, I believe, is one that presents most of the time with hypersomnia (sleeping too much), but in some odd cases it can cause insomnia instead (I think).
Treat your body like you'd treat your car - give it the right fuel, keep it tuned up, and take it in when there's a problem. :)
Best of luck to you.
Siren
]
More Questions: |