Strange symptoms after longer runs
September 7, 2015 8:28 AM Subscribe
I love long runs and would love to be able to go for longer ones. However, 8+ mile runs, while I feel great while doing them and immediately afterward, cause some unpleasant physical symptoms several hours after I do them: muscle cramps and aches (all over my body - not just in my legs), a sense of nervous tension, and very shallow sleep.
I'm 29 and have been running 5-7 days a week for about 10 years. I run every week - during the week, 4.5 miles a day at about a 6:45 - 7:00/mi pace; on the weekend, 6 - 7 mile runs at more like a 7:30/mi pace. Running these distances makes me feel great.
I first started experiencing these symptoms about a year ago, when I was doing longer weekend runs (one 10 miler every weekend and a half marathon every few weeks). I would feel fantastic during the run and in the immediate aftermath (classic runner's high kind of feelings), but most of the time, several hours later, I would feel tense (both physically and emotionally) and physically uncomfortable. Even if I did breathing exercises and actively worked hard to calm down, I couldn't seem to relax. It wasn't quite like a panic attack as I've experienced them before - not as acute and much longer lasting and without any emotional triggers - but it was like my whole body was tightened up, my nerves tensed, my pulse rapid and blood pressure high. In this state, I am usually able to fall asleep, but I sleep shallowly through the night, waking up with aching muscles (not in my legs, but in my whole body - as if I've been clenching and tensing my whole body in my sleep). I have always been something of a hypochondriac, so these symptoms would often lead to rumination about the symptoms which would not help the matter. In the morning, after breakfast, the physical sensations would generally diminish in intensity and would usually fade slowly over the course of the next day.
A few months after I started experiencing these symptoms (about 8 months ago), I started taking Prozac for generalized anxiety. This has dramatically helped with processing stress, rumination, hypochondria, and other issues. But it didn't stop the long run issue. In fact, because my baseline mental state and feeling of being in my body was so much better generally, these "runner's low" moments felt, by contrast, more dramatically unpleasant than before. On a follow-up appointment to monitor my Prozac dosage, I raised this issue with my GP and she couldn't see any reason for it. She did a bloodwork run-up and found no deficiencies or electrolyte imbalances. She suggested I take my Prozac later in the day, in case the run was somehow having an effect on how quickly my body metabolized it (though she did not think this was likely). After a few more unpleasant experiences as I've described above, I just stopped doing long runs and stopped experiencing these sensations. I was unhappy about it, but it beat the alternative.
Yesterday, I unexpectedly did about a 9 and a half mile run (I was exploring a trail I hadn't been down and ended up having to navigate back along a longer route). It felt great! I had such a good time! It had been so long since I'd had one of the above experiences that I didn't even consider the possibility - I just thought "Oh man, why I have I not gone on a long run in a while - these are great!" And yet yesterday evening and through the night, the same symptoms as before struck again.
I eat a healthy, balanced diet and am careful about rehydrating and fueling up before, during (if necessary), and after runs. I've had some acid reflux issues and have seasonal allergies, but am otherwise healthy - I also swim occasionally and do about a half hour of yoga daily. Of course YANMD, but has anyone ever experienced anything like this before? I saw this previous question, but that doesn't really sound like what I'm experiencing. Trying to google this, I thought perhaps I had a magnesium deficiency (though this wasn't picked up on my blood work) because I sweat fairly heavily during runs and the symptoms sounded similar, but supplementing my magnesium with a high absorption supplement hasn't really made a difference. Is there anything you'd recommend I'd try (supplements/diet/etc.)? I have a routine visit with my GP in a few weeks and I'd be happy to pursue this further, but I feel like I need more of a definite direction or things to ask about.
I'm 29 and have been running 5-7 days a week for about 10 years. I run every week - during the week, 4.5 miles a day at about a 6:45 - 7:00/mi pace; on the weekend, 6 - 7 mile runs at more like a 7:30/mi pace. Running these distances makes me feel great.
I first started experiencing these symptoms about a year ago, when I was doing longer weekend runs (one 10 miler every weekend and a half marathon every few weeks). I would feel fantastic during the run and in the immediate aftermath (classic runner's high kind of feelings), but most of the time, several hours later, I would feel tense (both physically and emotionally) and physically uncomfortable. Even if I did breathing exercises and actively worked hard to calm down, I couldn't seem to relax. It wasn't quite like a panic attack as I've experienced them before - not as acute and much longer lasting and without any emotional triggers - but it was like my whole body was tightened up, my nerves tensed, my pulse rapid and blood pressure high. In this state, I am usually able to fall asleep, but I sleep shallowly through the night, waking up with aching muscles (not in my legs, but in my whole body - as if I've been clenching and tensing my whole body in my sleep). I have always been something of a hypochondriac, so these symptoms would often lead to rumination about the symptoms which would not help the matter. In the morning, after breakfast, the physical sensations would generally diminish in intensity and would usually fade slowly over the course of the next day.
A few months after I started experiencing these symptoms (about 8 months ago), I started taking Prozac for generalized anxiety. This has dramatically helped with processing stress, rumination, hypochondria, and other issues. But it didn't stop the long run issue. In fact, because my baseline mental state and feeling of being in my body was so much better generally, these "runner's low" moments felt, by contrast, more dramatically unpleasant than before. On a follow-up appointment to monitor my Prozac dosage, I raised this issue with my GP and she couldn't see any reason for it. She did a bloodwork run-up and found no deficiencies or electrolyte imbalances. She suggested I take my Prozac later in the day, in case the run was somehow having an effect on how quickly my body metabolized it (though she did not think this was likely). After a few more unpleasant experiences as I've described above, I just stopped doing long runs and stopped experiencing these sensations. I was unhappy about it, but it beat the alternative.
Yesterday, I unexpectedly did about a 9 and a half mile run (I was exploring a trail I hadn't been down and ended up having to navigate back along a longer route). It felt great! I had such a good time! It had been so long since I'd had one of the above experiences that I didn't even consider the possibility - I just thought "Oh man, why I have I not gone on a long run in a while - these are great!" And yet yesterday evening and through the night, the same symptoms as before struck again.
I eat a healthy, balanced diet and am careful about rehydrating and fueling up before, during (if necessary), and after runs. I've had some acid reflux issues and have seasonal allergies, but am otherwise healthy - I also swim occasionally and do about a half hour of yoga daily. Of course YANMD, but has anyone ever experienced anything like this before? I saw this previous question, but that doesn't really sound like what I'm experiencing. Trying to google this, I thought perhaps I had a magnesium deficiency (though this wasn't picked up on my blood work) because I sweat fairly heavily during runs and the symptoms sounded similar, but supplementing my magnesium with a high absorption supplement hasn't really made a difference. Is there anything you'd recommend I'd try (supplements/diet/etc.)? I have a routine visit with my GP in a few weeks and I'd be happy to pursue this further, but I feel like I need more of a definite direction or things to ask about.
Best answer: Have you taken especial care about hydration? I don't run, but I have problems after sailing for a day in the sun, and have learned to hydrate with Gatorade throughout the day.
Note: water alone may not hydrate you. The body needs salts, especially sodium, magnesium, and potassium.
posted by SemiSalt at 9:32 AM on September 7, 2015 [1 favorite]
Note: water alone may not hydrate you. The body needs salts, especially sodium, magnesium, and potassium.
posted by SemiSalt at 9:32 AM on September 7, 2015 [1 favorite]
Best answer: It sounds like your electrolytes may be low. Most sports drinks like Gatorade are garbage for replenishing electrolytes. I eat something salty and also drink Electromix drink packets (made by the same people who make EmergenC drink packets) or take a magnesium supplement and potassium supplement. You can also try to eat some high potassium foods like kiwi and banana. But, you'll need to replenish all 3: sodium, potassium, and magnesium.
posted by quince at 10:26 AM on September 7, 2015 [2 favorites]
posted by quince at 10:26 AM on September 7, 2015 [2 favorites]
Response by poster: Thanks for your answers! kinetic, it's really reassuring to hear that someone else has experienced the same thing! This is a time of year that my allergies tend to be really bad, so that could totally be it - I'll definitely try your regimen! I've tried using Gatorade for electrolyte replenishment before, but never Electromix, so I'll give that a try as well!
posted by raisindebt at 11:35 AM on September 7, 2015
posted by raisindebt at 11:35 AM on September 7, 2015
This nuun mix is a big thing in my city. I always saw intense cyclists and people at the climbing gym i used to go to with it. Tastes better than the emergen-c brand stuff too, imo.
posted by emptythought at 11:48 AM on September 7, 2015 [1 favorite]
posted by emptythought at 11:48 AM on September 7, 2015 [1 favorite]
Concentrate as recommended on nuitrition, before and after your run as others are recommending. Hydrate before your run, and during if it's warm. Hydration should include Na/K - admitedly I'm fine with just gatorade for long runs. Protein and carbs within 30 minutes of finishing your run. For the distance/pace you describe, you shouldn't need nuitrition during a run, but perhaps experiment with that.
If nuitrition fails, the next thing that I'd recommend for you to try would be running still slower on your long runs. Yes, I know you already said that you are, and that's probably not what you want to hear but slow down even more. Try 9 miles at an 8:30 or 9:00 pace (think recovery run type pacing).
Generally what I've read is that excluding DOMS you shouldn't have symptoms start up hours after a run if everything went well. Your description does not match DOMS to my mind. If things aren't going well, slow down.
posted by nobeagle at 12:37 PM on September 7, 2015 [1 favorite]
If nuitrition fails, the next thing that I'd recommend for you to try would be running still slower on your long runs. Yes, I know you already said that you are, and that's probably not what you want to hear but slow down even more. Try 9 miles at an 8:30 or 9:00 pace (think recovery run type pacing).
Generally what I've read is that excluding DOMS you shouldn't have symptoms start up hours after a run if everything went well. Your description does not match DOMS to my mind. If things aren't going well, slow down.
posted by nobeagle at 12:37 PM on September 7, 2015 [1 favorite]
The only times I have experienced something like that are when I haven't had enough protein within 30 minutes of finishing a long run. Are you sure you are eating about 20g of protein right after, in addition to enough carbs?
posted by barnoley at 1:23 PM on September 7, 2015 [1 favorite]
posted by barnoley at 1:23 PM on September 7, 2015 [1 favorite]
Seconding allergies! I got a prescription for Nasonex (a nasal spray for allergies)a couple of squirts before anything more than a couple of miles makes all the difference in the world. I was having increasingly worse symptoms HOURS after runs.
Perhaps unrelated, but training myself to take lots of small strides rather than long powerful bounds helped alleviate the whole body ache that came with all that jarring. This article explains a little of that.
posted by stormygrey at 5:21 PM on September 7, 2015 [1 favorite]
Perhaps unrelated, but training myself to take lots of small strides rather than long powerful bounds helped alleviate the whole body ache that came with all that jarring. This article explains a little of that.
posted by stormygrey at 5:21 PM on September 7, 2015 [1 favorite]
Try taking some ZMA 30 minutes before going to bed at night.
posted by turbid dahlia at 6:04 PM on September 7, 2015 [1 favorite]
posted by turbid dahlia at 6:04 PM on September 7, 2015 [1 favorite]
I recommend the Nuun tablets and green juicing for electrolytes (and beet juice for nitrates) before, and a whey protein shake afterward, using Tera's Whey Organic Grassfed Whey, 1-2 Tbsp of Hershey's Syrup, and 6-8 oz Almond Milk. That yields over 20g of protein and is quite good, especially if you blend it. Add coffee and/or ice to jazz it up a bit. Consider contrast showers.
I am not a distance runner but I am breaking into getting into shape after a long hiatus and those things have been very helpful in my recovery efforts, along with foam rollers. I have taken contrast showers non-stop for about 6 weeks now (that is, no 100% hot showers ever), if I take them shortly after a workout it feels so good I almost worry I'm making it too easy on my body. (Ha)
posted by aydeejones at 11:25 PM on September 7, 2015 [1 favorite]
I am not a distance runner but I am breaking into getting into shape after a long hiatus and those things have been very helpful in my recovery efforts, along with foam rollers. I have taken contrast showers non-stop for about 6 weeks now (that is, no 100% hot showers ever), if I take them shortly after a workout it feels so good I almost worry I'm making it too easy on my body. (Ha)
posted by aydeejones at 11:25 PM on September 7, 2015 [1 favorite]
Response by poster: Thanks to everyone for your suggestions - lots of stuff to try!
posted by raisindebt at 6:52 AM on September 8, 2015
posted by raisindebt at 6:52 AM on September 8, 2015
This thread is closed to new comments.
I asked a lot of people with no helpful answers and then ONE DAY, a runner acquaintance explained that she used to get it also and it had everything to do with allergies and histamines. I'd take an allergy pill on super bad days, go out for miles and for the rest of the day, my body was trying to deal with all the pollen and ragweed I ingested during the run, making me feel super anxious and kind of shaky and a bit queasy.
My solution and YMMV: I take the allergy pill as usual AND a Mucinex, go run and when I come home, do a double-dose Neti-rinse to rinse all the allergens from my system and THEN a Flonase or other steroid nasal spray. For the rest of the day I'm fine.
posted by kinetic at 8:44 AM on September 7, 2015 [3 favorites]