(18/F) Ma bihan uthera kudchu 9-10km jati. Pahila ta thik thyo tara ahile dui tin din huna lagyo ekdamai tired feel huncha ghar aaune bittikai energy hudaina diuso nindra matra lagcha ani birami chu jasto feel huncha. Gap year bhayera ni hola mero esto bhako tara khai. Sleep schedule namilera po ho ki tara feri mero pahilei dekhi dher sutne baani chaina beluka. K garda thik hola?
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Try taking vitamin D if you are inside most of the days
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Mental strength le ni physical strength determine garcha. Sleep schedule namile milau ani run ma janu agadi kei khayera janu like banana ani almond. ayera ni esso satu jasto kei khau. Gap year ko mental trauma lai subdue garna lai meditation and philosophy ma or book ma ni indulge garda ramro . It helped me in my gap year. Hope you do too and sometimes give yourself a break from running. exercise is both hardworking and rest.
Like other comments, its just nutritions defict. Electrolytes, vitamin D are good suggestions.
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Esto kura ko curiousity lai ramrari clear garna. Just meet a physician, do all the regular LFT, RFT, TFT, blood tests. You’ll know if anything is out of place. And, getting tired more now than before, its okay.. Many chemical changes in the body all the time. I think. But to be damn 100% clear with this, the check ups and one consultation with a physician will suffice. I think 2 appointments with physician (pay only once per week) because first maa tests k k garne list garidinchan ani reports pachi 2nd time bhetne.
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And, doctor’s consultation line bela bela is a good habit to take up on.
Keep up the nice exercise routine that you have!
I used to run around 8-10k every other day while prepping for half marathon. I too felt tired and sleepy. I did quick vitamin D test and found out it was way below the normal range. The doctor recommended one tablet per week. I also began drinking coconut water after every run. I started feeling much better after 2 weeks. I recommend doing a quick test and consulting with the doctor before taking vitamin supplements. And yeah a healthy sleep schedule is extremely important. Don’t compromise on sleep if you’re running those distances everyday. I would also recommend at least one day of rest and recovery.
It’s because of depletion of electrolytes. Taking Himalayan pink salt in moderation can help ( excessive consumption of HPS can lead leaky guts so, take that in account). Fruits like watermelon helps. You can also search how regular sauna user balances the rapid electrolytes depletion which may cause them muscles cramps, dizziness and tiredness.
Also i feel like running 10k daily is bit rough. You may have your own reasons for ghat tara you do you. And take caree
Maybe you should try lowering the distance.
9-10 km only running or walking+running ?
Iron deficiency, vitamin D deficiency or Vitamin B12 deficiency might be the cause. Yo rule out garna lai chai blood tests will be required.
Or it can also be due to the menstrual cycle. Women feel more tired in their luteal phase.
Honey is great for energy. Ek chamcha pani ma gholerw wa direct honey khada nikai faida hunxa.
Proper hydration and electrolytes vit d once a week
You’re out of electrolytes, nothing else. Supplement linda huncha. Bananas, oranges also works great.
Try increasing your food intake or taking rest every once in a while. Kudda kheri kunai din 11 12km kudda nai kei thakdaina, kunai din 6 7 pugne bela nai garo bhaisakya huncha. Aru bhanda ni I recommend you to listen to your body. Ek din rest nai garna namanlage chai baru walk gardeu, i think that will help
Exercise ta xa ani diet mani focus gara ani esto tired bhayema yo distance ali kam garda ni thik hunxa !
I used to run 13km every day from my place to mudukh. Even though I felt tired after each run, my body kept pushing me as the clock ticks 1600. Running was my escape, especially after a tough year post +2. It takes a lot of energy, so I suggest rest days, eating carbs, staying hydrated, and good sleep. Don’t skip meals, warm up before running, and do recovery exercises for your knees.
neem leaves
I also tried running but my shin bone and muscle around it started to hurt too much. Ani pain ignore garera walk+run gareko extreme nai huna thalyo. Ani 15 days samma nai ekdam naj dhukyo. Aajkal ani paila ni usually 500m jati run garda nai pain suru hunthyo. Any tips on how to increase distance?
Fellow runner/jogger here, you shouldn’t be doing 9-10k everyday. Your body needs to rest and recover.
Apart from that other comments are spot on regarding Vit D and electrolytes. Take vitamin D supplement AFTER consulting a physician and DRINK WATER. If you’re doing 9-10k, you should drink 4-5 liters of water minimum. Don’t over drink water tho (I think max you should drink is around 10-12 liters a day).
what shoes? and gears?
It’s because of not getting proper sleep, and nothing else.
Also 9-10kms running in excessive.
>K garda thik hola?
Reddit ma medical advice linu ko satta ramro doctor/clinic/hospital ma gaera check garauda thik hola
it’s actually the opposite for me.Ma chahi 8kms run garchu (23 F) but lately have not been able to because of time constraint ani jhan tired feel huncha,dherei nindra lagcha.i think it has also more to do with weight and diet? are you eating well kudesi and all tyo pani hola ki
Indoor kudya ki outdoor? 🙄
Blood test garau. I guess iron ko kami ho.
Check if you have sinus issues. I had this undiagnosed for years . I would just fall asleep in class even if I sat in front row. It really makes you tired.
Talk to a nutritionist or a general physician. Advice for supplements should come from a doctor, not reddit. Different people respond differently to what you eat so figure that out with a doctor.
Run chai kata garni ho, kukkur ko khauf cha
Glucose khau bro 👍
Ma sanga pizza khana hida nanii sabai thakan haraunxa
ED1 garyeu?
coffee khau khau dherai coffee khau sangai khane vaye malai msg gara I’ll get u addicted to coffee
weed
One punch man huna lako hora 10 km run hanna lai. Badi bhayo jasto lagyo, rather run 5km and do strength training.
Kaha kudxau ni tyeti 9-10 km?
Ktm ma ta kudne layek baato nai dherai dekheko xaina maile
Kudna xodeu 😂
At what time do you run? Do you get cold during the mornings??
I think you are feeling tired
About 3-4 years ago, I used to have the same feeling when I exercised heavily for 1.5 hours every day. It was because of the following things:
1. Lack of rest, as your body needs time to recover after a strenuous workout.
2. Lack of proper nutrients in my diet. I was not taking enough protein and was mostly relying on carbs as the main source of my nutrients.
3. Loss of electrolytes due to sweating profusely. To some extent, a lemonade drink with some salt helped me replenish the electrolytes.
I am tired just sitting on my ass whole day. You are doing way better 😂
How long have you been running? Have you started recently? If you have been running for a long time:
If your diet hasn’t changed recently, it may not be nutritional deficiency. It is normal to feel fatigued during periods and a few days following it.
Try and shift your running to evening. You might feel better if you get sleep soon after the exercise rather than further exertion during daily activity that you do right now.
If it doesn’t improve in few days, you need to get checked. Don’t simply take vitamin D as vitamin D toxicity can be easily attained.
You may have to get following things checked after physical exam:
LFTs,
TFTs
BP, Blood Iron, CK – MM, Glucose, Electrolytes,
Before you test, you need to know if there are anything that make you feel better other than stimulants like caffiene. It will help narrow down the number of tests which is better for the pocket.
I don’t think electrolyte is the problem here. You do lose electrolytes during exercise but you make up for it when you eat your food and since you’ve been feeling fatigued recently despite having run for a long time (I presume) it shouldn’t be electrolytes if your diet is sams. You can drink glucose when you exercise and see how that makes you feel. Don’t do it if you’re diabetic.
>K garda thik hola?
Get a blood work done. Sounds like Iron deficiency.
You can buy iron pills at every pharmacy. Take a few see how they feel
Meditation gara and u can learn few kriyas from YouTube too. Isha kriya bhan ne ca and even vipaasana meditation. It will eventually decrease ur sleep quota too if u do it regularly