Over 30 and trying to prevent arthritis, but exercise leaves you feeling tired for the rest of the day. Is that normal, or is it just age catching up with you? Or do you just need time to adjust?
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It takes a few weeks for your body to adjust, and then the workouts won’t wear you out as much.
How long have you been doing this? It takes time for your body to adjust. It took me 4-6 months, and now lifting and cardio are just a refreshing part of my day.
Your 30s are your physical peak, so no, it’s not age catching up to you, you are likely just out of shape (no offense).
Also, I’m unsure how running a mile impacts arthritis prevention. Resistance training might be more beneficial as it gradually strengthens joints and ligaments.
Running is great for bone density but likely doesn’t do much to prevent arthritis.
Running is great, I average around 20 miles a week. There are plenty of health benefits, but arthritis prevention is not one I’m familiar with.
You’re right that running increases bone mass, but resistance training does so even more and could have a real impact on arthritis.
How are you eating and drinking? Exercising when your body is depleted can be very tiring.
Also, try exercising at the end of the day and explore different types of workouts beyond just running. You might find it easier to fit in after you’ve finished everything else.
Lastly, how long have you been at it? Everything new takes some time to get used to.
They put me on vasodilators about a month ago, so that might be affecting me. I should probably wait a couple of months for that to settle before I start jogging and doing other exercises.
You need to stay consistent. At 43 I run and work out at the gym 4 days a week.
Sort out your diet and then keep up with your routine.
Your body undergoes many small changes with consistent exercise, and it can take some time before you see noticeable improvements. Muscle fibers grow, and your muscles develop more capillaries and mitochondria. Exercise is beneficial for your cartilage, as body tissues often follow a “use it or lose it” principle, and joints benefit from some impact activity. Just remember that some tissues, like tendons, develop more slowly than muscles, so pushing too hard too quickly can lead to issues like tendinopathy. Keep an eye on any persistent pains.
In any case, you should start seeing progress in a few weeks. If you’re concerned, consider getting a blood test or checking if you might be lacking any essential nutrients or vitamins.
To help prevent arthritis, you’d be better off doing mobility workouts several times a week to strengthen your joints.
Or even better, try conventional resistance training!
Why is that the case?
Running can be tough on the joints, often causing stress and impact. In contrast, smart weight training, which involves gradually increasing weights and performing exercises at a slow tempo, helps build up and strengthen the joints.
The evidence on this is quite mixed. Loading the joints can stimulate the body to maintain cartilage. If you are looking to prevent arthritis, running might actually be beneficial.
Are you staying hydrated and getting enough sleep? Consider having some carbs closer to bedtime if you are not having breakfast in the morning.
It’s normal, especially at the beginning. When you first start exercising, it can leave you feeling exhausted for a few days. However, as your body adjusts, this feeling will diminish, and you will eventually have more energy than before, even after workouts.
What do you eat before and after your run?
Running is excellent for cardiovascular health and endurance, but I believe incorporating anaerobic exercise is just as important, if not more so unless you’re specifically training for a half marathon or similar event.
You will improve over time. Pay attention to when and where you start to feel tired, you’ll see that it happens later and later as you progress. It may start slowly, but you should notice weekly improvements.
While cardio benefits your heart and lungs, resistance training or weightlifting is better for your joints and bones. Strength training helps your muscles support proper movement and creates small microfractures in your bones, which then heal and strengthen them.
However, the most important factors are getting adequate rest and proper nutrition.