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Why Can't My Body Handle Long Runs?


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21 replies to this topic

#1 Kat Kuz

 
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Posted 16 April 2012 - 07:21 PM

Hello! I am 28 and newly Celiac as of January, so I have been Gluten-Free and lactose free for almost three months. I have been iron deficient for over 10 years. I haven't felt 100% yet but definitely see the light at the end of the tunnel some days. One issue I wanted to bring up is muscle fatigue during exercise.

I was a college tennis player and would cramp up almost every match, no matter how much I trained/stretched, how many bananas I ate or hydrating drinks I drank prior to the match. I started training for my first half marathon in january and just finished a 10 mile race for training purposes. Every time I push myself hard for a run or if the run is longer than 6 miles, I would be completely out of commission the rest of the day. I slept the whole rest of the day after the 10 mile race last weekend and still felt 'off' the next day. Primary symptoms: muscle fatigue, dehydrated, tight muscles and just overall tired. I am very active, play on a tennis league and volleyball league during the week on top of working full time and running or walking after work prior to my leagues. I don't always react as extreme as noted above but I definitely do not feel as in shape as I should be with all of my exercising.

My vitamins and minerals all came back WNL. I take Juice Plus, B12 supplement and benefiber daily on top of a well-balanced diet. Wondering if anyone else has any of my same concerns and issues and if you have a solution. Also, any thoughts on malabsorption? Please let me know if I am not making sense, I may not be expressing my questions well. I have many... Thanks for reading!
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#2 dilettantesteph

 
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Posted 17 April 2012 - 04:53 AM

I trained for a mini triathlon which I did summer before last. My daughter is a distance runner and does weekly long runs of about 2.5 hours. We both find that we need to have a really clean diet with that much exertion. Do you eat a lot of processed foods?
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#3 Kat Kuz

 
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Posted 18 April 2012 - 04:29 PM

Well I have been gluten free and lactose free since the end of january so now I am not eating a lot of processed food. By clean diet, do you have any food or drink suggestions besides just eating Gluten-Free?
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#4 dilettantesteph

 
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Posted 19 April 2012 - 04:11 AM

Well I have been gluten free and lactose free since the end of january so now I am not eating a lot of processed food. By clean diet, do you have any food or drink suggestions besides just eating Gluten-Free?

Not really. I avoid thing which might have cross contamination. I also keep a food journal to help identify such items. I keep track of what I eat and when I get symptoms and do a lot of challenge/elimination diets. Things bother me which I wouldn't expect. Sometimes I can eat something from one source and not another. It takes a lot of trial and error.
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#5 Gemini

 
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Posted 21 April 2012 - 08:01 PM

Hello! I am 28 and newly Celiac as of January, so I have been Gluten-Free and lactose free for almost three months. I have been iron deficient for over 10 years. I haven't felt 100% yet but definitely see the light at the end of the tunnel some days. One issue I wanted to bring up is muscle fatigue during exercise.

I was a college tennis player and would cramp up almost every match, no matter how much I trained/stretched, how many bananas I ate or hydrating drinks I drank prior to the match. I started training for my first half marathon in january and just finished a 10 mile race for training purposes. Every time I push myself hard for a run or if the run is longer than 6 miles, I would be completely out of commission the rest of the day. I slept the whole rest of the day after the 10 mile race last weekend and still felt 'off' the next day. Primary symptoms: muscle fatigue, dehydrated, tight muscles and just overall tired. I am very active, play on a tennis league and volleyball league during the week on top of working full time and running or walking after work prior to my leagues. I don't always react as extreme as noted above but I definitely do not feel as in shape as I should be with all of my exercising.

My vitamins and minerals all came back WNL. I take Juice Plus, B12 supplement and benefiber daily on top of a well-balanced diet. Wondering if anyone else has any of my same concerns and issues and if you have a solution. Also, any thoughts on malabsorption? Please let me know if I am not making sense, I may not be expressing my questions well. I have many... Thanks for reading!



I think that to expect to be able to run long distance or exercise hard after only 3-4 months of being gluten-free is unrealistic. It doesn't matter what vitamin or mineral levels are because it takes the body a long while to fully recuperate to the level where you can stress it and bounce back like a 28 year old should. I know that's hard to fully comprehend but it's what most Celiacs experience.

I went many years before the diagnosis and it took me 5 years into recovery before I could start a really hard exercise program and be able to do the routines. I weight train and do cardio. It will come back but
you have been suffering from malabsorption and that depletes you of storage energy. I can only say eat well but don't deprive yourself of carbs or be afraid to include some processed gluten-free foods. If you exercise and play hard, you'll need the carbs. There may be foods that you find don't agree with you and if so, wait awhile before trying to introduce them again. You will have to be patient and don't over do it but keep at it routinely and slowly, you will regain your ability to recover faster. I'm doing things I could have never done a few years ago so I know you'll get there also. From the sounds of it, you are pretty active already!

One more thing.....Celiacs are often dehydrated and this can really prevent recovery from happening normally.
You know how bad a work-out can be if you aren't hydrated.....that can cause muscle problems, as you stated in your post. It takes awhile for that to correct itself but in the meantime..... keep slugging back the water or Gatorade, although I hate the stuff myself!

Good luck!
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#6 JoeBlow

 
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Posted 22 April 2012 - 11:18 PM

I think that to expect to be able to run long distance or exercise hard after only 3-4 months of being gluten-free is unrealistic. It doesn't matter what vitamin or mineral levels are because it takes the body a long while to fully recuperate to the level where you can stress it and bounce back like a 28 year old should. I know that's hard to fully comprehend but it's what most Celiacs experience.

I went many years before the diagnosis and it took me 5 years into recovery before I could start a really hard exercise program and be able to do the routines. I weight train and do cardio. It will come back but
you have been suffering from malabsorption and that depletes you of storage energy. I can only say eat well but don't deprive yourself of carbs or be afraid to include some processed gluten-free foods. If you exercise and play hard, you'll need the carbs. There may be foods that you find don't agree with you and if so, wait awhile before trying to introduce them again. You will have to be patient and don't over do it but keep at it routinely and slowly, you will regain your ability to recover faster. I'm doing things I could have never done a few years ago so I know you'll get there also. From the sounds of it, you are pretty active already!

One more thing.....Celiacs are often dehydrated and this can really prevent recovery from happening normally.
You know how bad a work-out can be if you aren't hydrated.....that can cause muscle problems, as you stated in your post. It takes awhile for that to correct itself but in the meantime..... keep slugging back the water or Gatorade, although I hate the stuff myself!

Good luck!


I am much older, and bicycle. I had a Great Plains Lab Organic Acids test. One of the recommendations was to take AKG (Alpha KetoGlutarate). I have to take AAKG 1500-3000 mg an hour before cycling, or I can be wiped out for 1 to 3 days. I will still be wiped out if I cycle more than an hour and 15 minutes. There are indications I have a krebs cycle problem, and mitochondrial energy issues, and there are some other recommended supplements I should try.
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JoeBlow

Gluten-free,Dairy-free 08/06/07, Sugar-free since 1980
Diagnosed Celiac 09/29/07, HLA-DQB1s 0201, 0602

#7 Kat Kuz

 
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Posted 24 April 2012 - 06:02 PM

Thanks for the advice and encouragement. I figured it was too early to be pushing my body like I am but I signed up for these runs prior to the celiac diagnosis. My doctor said that going forward with the runs and keeping my active life will not deter from my GI healing but it just may be more challenging than a person with a healthy small intestine. I'm excited to get to where you are with your exercise program and still feel great. Thanks again!



I think that to expect to be able to run long distance or exercise hard after only 3-4 months of being gluten-free is unrealistic. It doesn't matter what vitamin or mineral levels are because it takes the body a long while to fully recuperate to the level where you can stress it and bounce back like a 28 year old should. I know that's hard to fully comprehend but it's what most Celiacs experience.

I went many years before the diagnosis and it took me 5 years into recovery before I could start a really hard exercise program and be able to do the routines. I weight train and do cardio. It will come back but
you have been suffering from malabsorption and that depletes you of storage energy. I can only say eat well but don't deprive yourself of carbs or be afraid to include some processed gluten-free foods. If you exercise and play hard, you'll need the carbs. There may be foods that you find don't agree with you and if so, wait awhile before trying to introduce them again. You will have to be patient and don't over do it but keep at it routinely and slowly, you will regain your ability to recover faster. I'm doing things I could have never done a few years ago so I know you'll get there also. From the sounds of it, you are pretty active already!

One more thing.....Celiacs are often dehydrated and this can really prevent recovery from happening normally.
You know how bad a work-out can be if you aren't hydrated.....that can cause muscle problems, as you stated in your post. It takes awhile for that to correct itself but in the meantime..... keep slugging back the water or Gatorade, although I hate the stuff myself!

Good luck!


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#8 user853

 
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Posted 08 May 2012 - 06:30 AM

Kat - I agree with your doctor that you don't need to quit training due to celiac.

Post run fatigue is most often from overtaining. How many days a week are you running? What do your weekly short runs look like. In my younger days, I was able to run 5 - 6 days a week and be fine. Now, in my 30s, I only do 3 days a week of running. Two short rund mid week and a long run on the weekends (when I am training, right now it is also for two half marathons, my 4th and 5th).

Another issue is not enough food and fluid while running. Any run over 5 miles on a cool day or 3 miles on a hot day requires you to drink while running. Plain water is fine for me. But, if I go over 8 miles, or if it is really hot and I will sweat a lot, I want some electrolytes too. I use nuun because it is low flavor and no sugar (I hate gatorade or sugary stuff.. ugh).

The rule of thumb for eating while running is you need to eat if you will run over 90 minutes. For me, that is 60 minutes. So, any run over 6 miles for me means bringing along a snack. I can't do the "gu" or gel type things (yuck). I usually have Sharkies (I like the kids version, haven't tried the adult version for some reason) or Sport Beans.

If you haven't been eating and drinking on a run yet, note that there is a bit of trial and error to it. But, it is good to get down before race day. For me, I have to do small sips often and a few small bits of food (washed down with water) along the way. My belly is not a fan of being full or having water sloshing around during a run! It is a bit annoying to those who run with me (I basically walk a few yards after every mile to drink) and I always have to carry water during races, but I get to blow past people at water stops!! ;)

Post run nutrition is also very important. You need to protein and carbs within an hour of finishing. I usually go for a big bowl of quinoa with rice milk, almonds, and banana when I return from a long run. And always have a green smoothie on the day of a long run.

With the leg cramps and iron issues, make sure you are getting enough vitamins and iron. Green smoothies with lots of kale or other green leafy vegs, yum!


Oh, and I targeted this response assuming you were a beginner runner, if not, I apologize.

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#9 Takala

 
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Posted 08 May 2012 - 11:35 PM

Ditch the Benefiber.

It may claim to be "gluten free," but it has wheat dextrin in it.
http://www.benefiber...alth/faqs.shtml

And please tell me you are not taking the "Juice Plus" "Garden Blend," which contains BARLEY. And OATS.

pdf download of ingredients - http://www.pbworks.c...Ingredients.pdf

Yeah, they're claiming that they removed the gluten, but who is really checking ?

To be gluten free, you have to not be ingesting all possible sources of gluten cross contamination, and stick to items that are not made of gluten bearing ingredients. This includes supplements.

You may also want to experiment with going soy free or soy light (a tiny amount of soy such as in lecithin or made in a shared facility, as opposed to the extent you need to avoid gluten, which is going to be much stricter.)

I do not sweat normally because of other auto immune problems and I am over twice your age, so I have to be really careful with how much outdoor exercise and what I eat before and afterwards. Eating enough real vegetables is crucial, and because I am relatively simple carb intolerant, I have to make sure to get enough good fats (this is counter- intuitive from most athletes, who live on foods that make me feel lousy ) besides real proteins from real foods - not any of this supplementy- stuff like "protein powders." Just a gluten free B complex, gluten free multivitamin, gluten-free calcium,D,magnesium supplement. Just as a horse needs fiber from hay, grass, and beet pulp to hold moisture in his/her gut, so do humans, just with different foods. Obviously, drinking water is important.

So is the cool - down phase. This is where you walk, stretch, and drink more water.

Really, you are sort of pushing it with that schedule ! Try backing it off and doing shorter runs on alternate days. You do not have to do half marathons. :blink:


It's not unusual for fun exercise to wipe me out afterwards the next day, and I crash pretty hard sometimes after dinner, but I accept it as part of still being able to at least do something because so many of my peer group would be doing nothing at this point.
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#10 Kat Kuz

 
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Posted 15 May 2012 - 03:54 AM

Thanks for the advice but Juice Plus is most definitely gluten free. The video that comes with it talks about how these pills can benefit people with celiac. And, I could feel the difference in just one week of taking them and now its been almost 3 months and feel a lot better. I recommend you start taking them too, big advocate!

I finished my half marathon! Pretty miserable but I finished and will never do it again. My body hated me for a good week. So now I'm just doing shorter runs and now training for the 3 day breast cancer walk. So my body likes me again :)

Thanks again everyone for all the advice.
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#11 robertwilburn35

 
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Posted 10 June 2012 - 04:25 AM

I have been gluten free for a lil over three months and have begun feeling better on my long runs. I am 42 and my long rruns are only 12-15 miiles but seem to recover well. I only take celi-act supplement and am very ridgid on the gluten-free diet. that is the best I got for ya.
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#12 ~**caselynn**~

 
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Posted 17 June 2012 - 06:43 PM

I have been diagnosed Celiac and gluten free for over a year now, but went undiagnosed for years and that takes a long time to recover. I'm really only beginning to feel better at this point, I've gotten back into running but only a little at a time. I'm doing 5k at this point and running into the same issue. I've learned that if I alternate running and strength training days that I get less fatigued. Keep the water flowing, and I eat very cleanly. By clean I mean, fruits and veggies (organic when possible), very little dairy (yogurt pretty much) and lots of protein whether it be lean meats to nuts and seeds. I know it sounds bland and boring but when I stray from this diet I pay for it, my body "runs" best on organics. My parents say its just my body's way of getting back to its hippie roots where it belongs. I hope my routine can help you a little, happy running! :)
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~**caselynn**~

#13 RonSchon

 
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Posted 13 July 2012 - 09:53 AM

I have been gluten free for a lil over three months and have begun feeling better on my long runs. I am 42 and my long rruns are only 12-15 miiles but seem to recover well. I only take celi-act supplement and am very ridgid on the gluten-free diet. that is the best I got for ya.



Robert, I'm chomping at the bit to get where you are. I might be able to make it through a 10 miler, but it will wreck me for 2-3 days.

I hope I can get back there again, I will respect the run like never before if I can get her back... :D
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#14 cyberprof

 
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Posted 15 July 2012 - 11:34 AM

I think that between the benefiber and the juice-plus, you're getting more gluten than you realize and more than would be good for a celiac. Oats that are not certified gluten-free are most likely contaminated. Barley bran itself (just the hull) may not have the offending protein, but you can't convince me that there aren't protein particles adhering to the bran. See this for reference: http://www.csaceliac...rs_glossary.jsp

Perhaps that would be ok for a non-celiac gluten intolerant, but to my knowledge you are taking a risk.
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Diagnosed by biopsy 2/12/07. Negative blood tests. Gluten-free (except for accidents) since 2/15/07. DQ2.5 (HLA DQA1*05:DQB1*0201)

Son, age 18, previously delayed growth 3rd percentile weight, 25th percentile height (5'3" at age 15). Negative blood work. Endoscopy declined. Enterolab positive 3/12/08. Gene results: HLA-DQB1 Molecular analysis, Allele 1 0201 HLA-DQB1 Molecular analysis, Allele 2 0503 Serologic equivalent: HLA-DQ 2,1(Subtype 2,5) Went gluten-free, casein-free 3/15/08. Now 6'2" (Over six feet!) and doing great.

"Great difficulties may be surmounted by patience and perseverance." Abigail Adams (1744-1818) 2nd First Lady of the United States

#15 robertwilburn35

 
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Posted 17 July 2012 - 11:45 AM

1342202036[/url]' post='810800']
Robert, I'm chomping at the bit to get where you are. I might be able to make it through a 10 miler, but it will wreck me for 2-3 days.

I hope I can get back there again, I will respect the run like never before if I can get her back... :D


You might wanna try to build up the iron, folic acid and b12 in your blood. I know they appear WNL but if your body is defficient for a long time then it gets used to it. Primarily, the kidneys perform and secrete the hormones that increase rbc count which is rarely WNL for me even when my H and H are. So, I have been increasing these vits as a sort of experiment to see if my h and h and total FE levels can bounce up. IDK for you but I have only given it about 3 weeks now and am beggining to feel a lil better in general and during heavy workout days

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