Normal to feel tired after a 5 mile run?

Spirogyra

Hi I've been upping the mileage a little bit the past week or two. Going from 2 or 3 miles in the morning to 4 or 5. Thing is though I'm feeling absolutely exhausted aftrerwards. Not sore,just incredibly tired. Is this normal and will it pass as my body adapts? Thoughts appreciated, SðŸ˜႒

muloc

Spirogyra wrote: »

Hi I've been upping the mileage a little bit the past week or two. Going from 2 or 3 miles in the morning to 4 or 5. Thing is though I'm feeling absolutely exhausted aftrerwards. Not sore,just incredibly tired. Is this normal and will it pass as my body adapts? Thoughts appreciated, SðŸ˜႒

are u upping every run from 2/3 to 4/5 miles? how may runs a week?

general rule of thumb is to increase mileage slowly - 10% per week

TFBubendorfer

muloc wrote: »

are u upping every run from 2/3 to 4/5 miles? how may runs a week?

general rule of thumb is to increase mileage slowly - 10% per week

But if you are only running 2 or 3 miles, you can increase it a lot faster. Going from 2 to no more than 2.2 would be a bit silly.

average_runner

Spirogyra wrote: »

Hi I've been upping the mileage a little bit the past week or two. Going from 2 or 3 miles in the morning to 4 or 5. Thing is though I'm feeling absolutely exhausted aftrerwards. Not sore,just incredibly tired. Is this normal and will it pass as my body adapts? Thoughts appreciated, SðŸ˜႒

For some reason at the moment I am wrecked most days, my running hasn't increased or anything. Think its down to the weather, as the other half is the same.

BeepBeep67

TFBubendorfer wrote: »

But if you are only running 2 or 3 miles, you can increase it a lot faster. Going from 2 to no more than 2.2 would be a bit silly.

Increasing by a mile for every day you run can be a good rule of thumb off low mileage.
So if you were running 20 miles per week off 5 days running, you could safely increase to 25 (+25%).

Spirogyra

I'd normally do 2 or 3 miles 3 days a week plus 10 or so on a Sunday. I've increased that to 4 or 5 on a weekday. I should be well capable of such but 'pleasant tiredness' has given way to 'exhaustion'....

muloc

TFBubendorfer wrote: »

But if you are only running 2 or 3 miles, you can increase it a lot faster. Going from 2 to no more than 2.2 would be a bit silly.

I meant increasing weekly mileage rather than individual runs. If you check out any training program they'll recommend a gradual increase every week

TFBubendorfer

muloc wrote: »

I meant increasing weekly mileage rather than individual runs. If you check out any training program they'll recommend a gradual increase every week

The 10% rule is reasonably applicable to many runners but if your mileage is either very low or very high then it doesn't make sense.

If you run 10 miles a week there is no need to restrict yourself to only 11 next week. On the other hand, if you're doing 100 miles a week you can't keep increasing it by 10% week after week.

BeepBeep67's suggestion (1 mile per day of the week you run) is a rule that makes more sense in that case. It originates from Jack Daniels' training books.

Clearlier

TFBubendorfer wrote: »

The 10% rule is reasonably applicable to many runners but if your mileage is either very low or very high then it doesn't make sense.

If you run 10 miles a week there is no need to restrict yourself to only 11 next week. On the other hand, if you're doing 100 miles a week you can't keep increasing it by 10% week after week.

BeepBeep67's suggestion (1 mile per day of the week you run) is a rule that makes more sense in that case. It originates from Jack Daniels' training books.

The thing that's often forgotten about the 10% rule is that it refers to a jump between one week and the next but it's absolutely not meant to mean that you can do it several weeks in succession.

To illustrate the point if someone were to start their long run by running 1 mile this Sunday and strictly increase it by 10% each week, i.e. 1.1 miles the week after, 1.21 miles the weeks after that and so on they would in 1 years time be running 140 miles for their long run! As you said the initial increases are ludicrously small and the later increases ludicrously large.

I actually think that the 10% rule is a bit of a rubbish one to be honest. I'm sure that there comes a point in a runner's career and training that increasing their training by 10% from one week to the next is ideal but most of the time it's not.

You have to take into account so many factors when considering mileage increases such as whether this is breaking new ground for the runner (take it slowly and carefully) or if they're coming back from a bit of down time and used to run 100mpw and are currently doing 35 mpw (let them make fairly big jumps).

All that said it's such an intuitive and simple rule of thumb that I often find myself almost unconsciously taking it into consideration before I tell myself to cop on.