Why Morning Runs Can Leave You Feeling Tired and Unfocused

Q: Why Morning Runs Can Leave You Feeling Tired and Unfocused

Hello Mr. <br>Chen： When we engage in activities that we genuinely enjoy, our mental state improves and our motivation increases. <br>However, when we switch to challenging or monotonous tasks, we often experience some resistance and lack the energy to engage. <br>While studying,

Feeling less energetic after exercise?

Hello, doctor: I am someone preparing for a civil service exam at home.
Three weeks ago, in an effort to improve my health, I decided to start morning jogging.
I wake up at 5:30 AM every day and usually go to bed around 10 PM.
I jog for about an hour, but I actually run for about 20 minutes, covering approximately 3000 meters.
After running, I feel quite energetic, and after showering at home, I don’t notice any issues.
However, after having breakfast, I feel very lethargic and want to sleep, and this feeling persists until noon.
After lunch, I still feel sleepy throughout the afternoon.
However, this problem does not occur at night.
After two weeks of this, I couldn’t take it anymore and stopped jogging.
I still go to bed around 10 PM and do not set an alarm in the morning, waking up naturally, but I usually wake up around 5:30 AM.
The problem is that the feeling of sleepiness persists, and I also feel a sense of pressure in my head, frequently yawning.
In the past two days, my right eyelid has been twitching.
Of course, if I’m not engaging in mentally stimulating activities, like studying or reading, I don’t feel sleepy, but I still feel pressure in my head.
I don’t feel sleepy when watching TV or using the computer, but I still experience that head pressure.
I don’t avoid activities due to sleepiness; it’s just that my focus seems to completely disappear.
Once I sit down, I find myself wanting to sleep shortly after.
Strangely, my mood hasn’t worsened or become pessimistic; my emotions remain unchanged.
To put it another way, before I started jogging, I looked forward to reading the books I wanted to read and was eager to find out what they contained.
After I started jogging, reading the same book feels like a chore, devoid of any emotional engagement, and I want to sleep shortly after starting.
I’ve tried changing my study location, adjusting the lighting, and ventilating the room before studying, but nothing has worked.
(Of course, I do engage my mind when asking questions, but I don’t feel sleepy; it’s just that my head feels heavy.) I didn’t have this issue before I started jogging, and it seems to have changed suddenly.
How can I resolve this? I apologize for the disorganized nature of my concerns.

Chen, 20~29 year old female. Ask Date: 2017/04/10

Dr. Liang Sunyuan reply Psychiatry

Hello Mr.
Chen: When we engage in activities that we genuinely enjoy, our mental state improves and our motivation increases.
However, when we switch to challenging or monotonous tasks, we often experience some resistance and lack the energy to engage.
While studying, asking questions, organizing information, and taking appropriate breaks can typically enhance efficiency.
Additionally, each individual has their own optimal study times; some may be most effective in the morning, while others may perform better in the evening.
It’s important to identify your most productive time and make the most of it.
Your current situation should not be related to your previous morning runs.
I recommend starting each day with subjects that interest you the most and that you feel most confident in, as this can help you transition into a study mindset more quickly.
Wishing you success in your exams!

Reply Date: 2017/04/10

More Info

Morning runs can indeed leave some individuals feeling tired and unfocused, and your experience is not uncommon. There are several factors that could contribute to this phenomenon, and understanding them can help you address the issue effectively.

Firstly, it's important to consider the timing and intensity of your morning runs. While exercise is generally beneficial for mental clarity and energy levels, if you are not accustomed to running in the morning, your body may still be adjusting to this new routine. The early wake-up time of 5:30 AM can disrupt your natural sleep cycle, especially if you are not getting enough restorative sleep. Even if you are in bed for a sufficient number of hours, the quality of sleep is crucial. If you are waking up frequently during the night or not reaching deeper sleep stages, you may feel fatigued upon waking, regardless of your morning exercise.

Additionally, the timing of your meals can play a significant role in your energy levels. After your morning run, if you are consuming a breakfast that is high in carbohydrates but low in protein and healthy fats, you may experience a rapid spike in blood sugar followed by a crash, leading to feelings of tiredness. It might be beneficial to adjust your breakfast to include a balance of macronutrients to sustain your energy levels throughout the morning.

Hydration is another critical factor. Dehydration can lead to fatigue and decreased cognitive function. If you are not adequately hydrating before and after your run, this could contribute to your feelings of tiredness and lack of focus. Make sure to drink enough water throughout the day, especially after your morning exercise.

Moreover, the psychological aspect of your routine cannot be overlooked. You mentioned that before starting your morning runs, you were excited about reading and engaging in other activities. The shift in your mindset after starting the runs could be related to the pressure you may feel to perform well in your studies or the fatigue from the new exercise routine. This pressure can lead to a decrease in motivation and interest in activities that you previously enjoyed. It may be helpful to incorporate mindfulness practices or relaxation techniques to help manage stress and maintain a positive mindset.

Lastly, consider the possibility of overtraining. If you are pushing yourself too hard during your runs without allowing adequate recovery time, this could lead to fatigue and decreased performance. It might be worth evaluating your running routine and considering a more gradual approach to building your endurance.

In summary, to address your feelings of tiredness and lack of focus after morning runs, consider the following strategies:
1. Evaluate Sleep Quality: Ensure you are getting restorative sleep by maintaining a consistent sleep schedule and creating a conducive sleep environment.

2. Adjust Breakfast: Focus on a balanced breakfast that includes protein, healthy fats, and complex carbohydrates to maintain stable energy levels.

3. Stay Hydrated: Drink plenty of water before and after your runs to prevent dehydration.

4. Manage Stress: Incorporate mindfulness or relaxation techniques to help alleviate any psychological pressure you may be feeling.

5. Monitor Exercise Intensity: Ensure you are not overtraining and allow for adequate recovery time.

By making these adjustments, you may find that your energy levels improve, and you regain your focus and enthusiasm for your studies and other activities. If these strategies do not lead to improvement, it may be beneficial to consult with a healthcare professional for further evaluation.

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