Why do you feel weakened after consistently running?

After a period of consistent running, some individuals may experience the following symptoms:

1. Decreased immune function, making them more susceptible to catching colds.
2. Reduced gastrointestinal resistance, leading to frequent stomach issues.
3. Increased susceptibility to injuries, with minor ailments taking longer to recover.
4. Decreased strength and coordination, a noticeable decline in muscle mass, feeling physically weak or stiff.
5. Altered mental state and mood, feeling lethargic and sluggish during both training and other activities. It may also result in poor sleep quality.

In fact, for novice runners, experiencing a temporary decline in physical well-being is a common and normal response. Individuals who are not accustomed to regular exercise are typically in a state of dynamic equilibrium, where although their fitness level may be low, they do not experience any abnormalities in their daily lives. When they start running, this balance is disrupted, potentially leading to a perceived decline in physical well-being.

While novice runners do not need to excessively worry about temporary and mild declines in physical well-being, the occurrence of these symptoms may indicate two possible situations:

• Overtraining;
• Inconsistent training.

Overtraining refers to a state where athletes experience functional disruptions or pathological conditions in their bodies due to the cumulative effects of fatigue from continuous training and competition. Overtraining is an imbalance between training and recovery, exercise and physical capacity, and stress and stress tolerance. Depending on the training methods, overtraining can be classified as "excessive volume training" or "excessive intensity training." Based on the degree of exercise fatigue, overtraining can be further divided into "short-term overtraining" and "overtraining syndrome." However, regardless of the type of overtraining, it often results in decreased athletic performance, decreased immune function, increased susceptibility to infections, increased fatigue, and feelings of low mood and irritability.

Inconsistent training refers to a lack of continuity and a failure to follow the principle of progressive overload in the training process. It has two aspects: on one hand, it indicates that the athlete does not engage in long-term and consistent training; on the other hand, it suggests that the athlete fails to progressively increase or decrease training loads according to the principle of progressive overload, thereby affecting training effectiveness and disrupting physiological adaptations.

How to restore your body to its optimal state after running? Being strong is not true bravery; it is avoiding facing oneself. Does running more always lead to improved athletic performance? Does eating less automatically make you healthy? If you are unaware of the truth, please consider the following advice to help your body return to its optimal state:

1. Warm up adequately

Some impatient runners like to put on their gear and start running immediately. While they may not immediately feel any discomfort, over time, issues such as Achilles tendon pain and knee swelling may frequently affect their bodies.

Regardless of the distance you run, a thorough warm-up is crucial. You should adopt a progressive approach. After jogging for 400-800 meters (with a slight sweat on your forehead), start stretching your muscles in various parts of your body and move your joints. This significantly reduces the risk of running injuries.

2. Control the intensity

During races, everyone hopes to achieve a personal best (PB). Some runners, especially beginners, adopt the mindset of faster is better during their training.

While it's good to have goals, pushing yourself to the limit during every training session, disregarding your body's sensations, often leads to disappointment in the end.

According to surveys, in 2017, all five cases of sudden death during marathons occurred within the last 4 kilometers of the race. Therefore, it is recommended for runners to incorporate more aerobic exercises (pace that is 30 seconds slower than their PB marathon pace). "Better to take an extra step than to be a second faster" - running is a joyful process, so don't demand too much from your training intensity. Run the entire distance at a comfortable pace and let your body enjoy the refreshing feeling after running.

3. Learn to let go

Running is an endurance sport, and prolonged running can lead to physical fatigue. Running with a tired body often increases the risk of injuries. When you experience discomfort during running, it's important to promptly stop your footsteps instead of stubbornly pushing through.

The mindset of persisting through minor injuries and pushing a little further can lead to severe consequences.

4. Emphasize rest

The body expends a significant amount of energy during exercise. Therefore, restoring your energy levels as soon as possible after exercise is crucial for maintaining normal work, study, and daily life. After exercising, it's important to relax your muscles through stretching. Stretching allows the body to transition from a tense state to a relaxed state more effectively.

If you suddenly stop all movement after exercise, your body will be unable to replenish oxygen, which can affect venous return and cause temporary cerebral ischemia or shock due to decreased blood pressure.

Additionally, utilizing methods such as massage, bathing, and sleep can also accelerate the elimination of fatigue and promote the body's recovery process.

5. Nutritional supplementation

During prolonged exercise or high-intensity training, it is commonly known that sufficient macronutrients (water and energy-providing nutrients such as carbohydrates, proteins, and fats) need to be replenished to repair damaged tissues and expedite physical recovery.

However, we often overlook the timely supplementation of essential micronutrients—vitamins and minerals that the body requires. This oversight can temporarily impair immune function, making the body highly susceptible to external bacteria and viruses, commonly referred to as the "open window period" after exercise.

Long-distance running is based on aerobic endurance and relies on aerobic metabolism for energy supply. It requires a high level of cardiovascular function and overall fatigue resistance. Although long-distance running has lower intensity, it is time-consuming and results in significant physical exertion and sweating, leading to substantial vitamin depletion.

Therefore, the diet should provide comprehensive nutritional components and timely replenishment of lost vitamins to enhance energy reserves. Prioritizing the supplementation of vitamin C, B-complex vitamins, and vitamin E before and after exercise can improve aerobic endurance levels.