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I upped my exercise from 4-6 mile walk, now what?

Answered on September 12, 2014
Created January 26, 2012 at 3:00 AM

I have been walking appx 5 days a week from 4-6.5 miles each time. I have been on paleo eating for just over a year. But after 3 days of trying to incorporate a 1 mile run in my walk I am now back to being exhausted like I just started paleo. Do I need to eat carbs BEFORE I go? 1/4 of sweet potato? I typically get my carbs from the heavy cream in my morning tea and that is it until lunch and dinner. I still need to lose weight so I dont want to overdo my carbs but I also want to bypass this feeling!

&&&&&&&&&&&& edited to show update. I ran 2.8 miles yesterday. It was fairly easy. this was the first time I have ever found a nice gait/running form/pace. It is really slow, however at my size if I run too fast I cant manage the pain in other parts. However due to the zero bread in me for a year (minus communion wafers/bread piece) I am wheeze free. I still cant get over it when we are hiking or walking up hill how different I am not as opposed to over a year ago....Now running uphill and walking many stairs like Chimney Rock in NC will still cause me to get out of breath a bit but mainly the pain is from my muscles and the stairs! &&& Also, I incorporated eating a slice of butter nut squash about 45 min before the run....much different feeling today. I slept welll last night, am minumally sore on my thighs and feel like I can run tomorrow :)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:11 AM

oh, & interval training is better for weight (fat) loss than cardio training (you can google for refs & studies if interested, use terms like interval training, hit, hiit & tabata)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:05 AM

after a while you will start to get a feel for what you max heart rate is. your max heart rate will go up as you get fitter. The total time for these sprints session should not last long ie. a max of 20 minutes is plenty and as little as 8 sprint intervals (if you can cope) will be highly beneficial. Personally i do my interval sprints on a treadmill each of my sprints goes from zero to "max" & lasts between 30 & 50 secs, at end of each sprint i jump off, stop the treadmill & recover (let my heart rate drop about 15 to 20 bpm). i up my "max" speed as i progress. i usually do 8 to 12 sprints

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:00 AM

after a while you will start to get a feel for what you max heart rate is. your max heart rate will go up as you get fitter. The total time for these sprints session should not last long ie. a max of 20 minutes is plenty and as little as 8 sprint intervals (if you can cope) will be highly beneficial. Personally i do my interval sprints on a treadmill each of my sprints goes from zero to "max" & lasts between 30 & 50 seconds. i then jump off, stop the treadmill & recover (let my heart rate drop about 15 to 20 bpm). i up my "max" speed as i progress. i usually do 8 to 12 sprints.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 08:46 AM

i agree with gydle. i would also recommend you get yourself a good heart rate monitor as well (if you don't already have one), & then do more of an interval training workout rather than a cardio/running workout. the interval training will also be easier on your joints & less boring than jogging for as long as you can. do your normal walking interspersed with sprinting as fast as you can go until you are unable to speak (it you wanted to). then walk to recover. & sprint again. use your heart rate monitor to monitor your heart.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 28, 2012
at 02:39 AM

Financially the Gym is out. My family is fit and many of my friends so I am good on why I need fitness. ..I will edit to update as I have good news.

A03f0d03067a43c61786481d91e5d3a0

(1078)

on January 27, 2012
at 09:54 AM

You've increased your exercise levels too rapidly. You need to do things more gradually. But there's also a psychological aspect: people always find more energy for things when there are reasons for it. Going to the gym helps one see the importance of being fit.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 26, 2012
at 01:20 PM

I just though it was so odd that I felt completely like I had carb flu! I am better now as this is day three of zero running but I would like to walk/run this afternoon. So maybe some days of walking only and some of run walk.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 26, 2012
at 01:18 PM

I was to fat to jog. Now it hurts to jog at a faster pace so I just keep it slow until more of this fat comes off my hips and top of butt.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 26, 2012
at 01:17 PM

I am not understanding your comment?

22fcea5ec4415ff2238c663324aca40f

(556)

on January 26, 2012
at 05:22 AM

I'm going to guess that it's because it's day 3 of incorporating a run that you are tired. Walking and running work your muscle groups in different ways. I fast for a day or more sometimes and don't skip my exercise so I wouldn't say it's from not eating enough carbs.

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9 Answers

2
A03f0d03067a43c61786481d91e5d3a0

(1078)

on January 26, 2012
at 12:34 PM

Do things gradually. Split your walks into smaller sessions. Do some exercise at a gym so that seeing the other people there working their asses off will get your subconscious to relearn what it means to be active.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 26, 2012
at 01:17 PM

I am not understanding your comment?

A03f0d03067a43c61786481d91e5d3a0

(1078)

on January 27, 2012
at 09:54 AM

You've increased your exercise levels too rapidly. You need to do things more gradually. But there's also a psychological aspect: people always find more energy for things when there are reasons for it. Going to the gym helps one see the importance of being fit.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 28, 2012
at 02:39 AM

Financially the Gym is out. My family is fit and many of my friends so I am good on why I need fitness. ..I will edit to update as I have good news.

1
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on January 26, 2012
at 06:05 AM

Maybe keep the running bit every other day, or twice a week, so that it's truly a higher intensity workout. Or instead of just running a mile, intersperse your walks those days with some sprints of about thirty seconds. After a few weeks of doing that, I think you'll be amazed at how easy it is to jog a mile. And I agree with those that say before/after a high intensity workout, it's nice of you to replenish a little of your muscle glycogen with carbs. They'll be happier and you'll be less fatigued.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:05 AM

after a while you will start to get a feel for what you max heart rate is. your max heart rate will go up as you get fitter. The total time for these sprints session should not last long ie. a max of 20 minutes is plenty and as little as 8 sprint intervals (if you can cope) will be highly beneficial. Personally i do my interval sprints on a treadmill each of my sprints goes from zero to "max" & lasts between 30 & 50 secs, at end of each sprint i jump off, stop the treadmill & recover (let my heart rate drop about 15 to 20 bpm). i up my "max" speed as i progress. i usually do 8 to 12 sprints

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:00 AM

after a while you will start to get a feel for what you max heart rate is. your max heart rate will go up as you get fitter. The total time for these sprints session should not last long ie. a max of 20 minutes is plenty and as little as 8 sprint intervals (if you can cope) will be highly beneficial. Personally i do my interval sprints on a treadmill each of my sprints goes from zero to "max" & lasts between 30 & 50 seconds. i then jump off, stop the treadmill & recover (let my heart rate drop about 15 to 20 bpm). i up my "max" speed as i progress. i usually do 8 to 12 sprints.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 08:46 AM

i agree with gydle. i would also recommend you get yourself a good heart rate monitor as well (if you don't already have one), & then do more of an interval training workout rather than a cardio/running workout. the interval training will also be easier on your joints & less boring than jogging for as long as you can. do your normal walking interspersed with sprinting as fast as you can go until you are unable to speak (it you wanted to). then walk to recover. & sprint again. use your heart rate monitor to monitor your heart.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:11 AM

oh, & interval training is better for weight (fat) loss than cardio training (you can google for refs & studies if interested, use terms like interval training, hit, hiit & tabata)

1
20cc903ebccaeb1e652da3a596e8dfb4

(1038)

on January 26, 2012
at 05:07 AM

Heavy cream has 3 grams of carbs per cup. I don't know how much cream you put in your tea, but you are certainly not getting any meaningful amount of carbohydrate from it. Increasing your amount of exercise will, indeed, change your energy needs. So my suggestion would be to...eat more food. derp. doesn't matter what it is. You are burning more calories, therefor, you need more food, or you're going to feel hungry or tired.

0
Cf4576cbcc44fc7f2294135609bce9e5

on January 28, 2012
at 04:06 PM

i have been here, dont do a mile run, start with one quarter mile and build. i did this and was up to ten miles per day at one time.

0
543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 28, 2012
at 09:58 AM

i agree with gydle.
i would also recommend you get yourself a good heart rate monitor (if you don't already have one), & then do more of an interval training workout rather than a cardio/running workout. the interval training will also be easier on your joints & less boring than jogging for as long as you can. do your normal walking interspersed with sprinting as fast as you can go until you are unable to speak easily (if you try to). then walk to recover. & sprint again. use your heart rate monitor to monitor your heart.

after a while you will start to get a feel for what your max heart rate is. your max heart rate will go up as you get fitter. The total time for these sprints plus walking should not last long ie. a max of 20 minutes is plenty and as little as 6 to 8 sprint intervals (if you can cope) will be highly beneficial.
Personally i do my interval sprints on a treadmill each of my sprints goes from zero to "max" & lasts between 30 & 50 secs, at end of each sprint i jump off, stop the treadmill & recover (let my heart rate drop about 15 to 20 bpm). i up my "max" speed as i progress. i usually do 8 to 12 sprints

oh, & interval training is better for weight (fat) loss than cardio training (you can google for refs & studies if interested, use terms like interval training, hit, hiit, tabata, 'peak 8')

0
1e1aa1bdc12c5468aff7b4b73e9809f0

on January 28, 2012
at 07:10 AM

Increase the level of intensity gradually. After 2 weeks, go back to the beginning. Shock your body with the changes so that your metabolism never slows down.

0
0c875e97044bf838a074470caa5d630d

on January 26, 2012
at 11:58 AM

I don't think your diet is the issue here. You're dramatically increasing your exercise...of course you're going to be more tired! Consider adding the running in a bit more slowly. I've had a lot of success with the Couch to 5k program. You probably don't need to start on Week 1. I didn't ;)

0
6e37f170409bc1b100c880c57508c5fd

on January 26, 2012
at 11:53 AM

Did you have fatigue before you started Paleo? Where you running before Paleo?

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on January 26, 2012
at 01:18 PM

I was to fat to jog. Now it hurts to jog at a faster pace so I just keep it slow until more of this fat comes off my hips and top of butt.

0
D5a4ff096a452a84a772efa0e6bc626e

(2486)

on January 26, 2012
at 05:35 AM

First off, good job sticking with Paleo and good job adding some high intensity exercise. It's rough, but pays off in so many ways-

There are only 6 g of carbs in a whole cub of heavy cream...for all purposes, you are having zero carbs for breakfast.

Running/sprints would definitely be easier with some carbs either before or directly after. 1/4 sweet potato would do it, or coconut water after, or yogurt if that appeals to you.

Alternatively, keep your morning ZC and move your sprints later in the day, so you can refuel after with the carbs in lunch/dinner.

And, to a certain extent, the first couple of weeks of truly pushing yourself are just hard. Give it one more week to see if you come out the other side before you dramatically change things.

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