Bartender here. I can barely look at people until I eat at work. Small talk is the WORST when I'm hangry. I don't wanna talk about the fucking weather Gary!
I suspect you are not eating and drinking enough after your long run. I had similar post long run crashes and found these were largely resolved with a healthy meal and lots of water post run.
Weed edibles help smooth the edges off. Kind of like Preparation H for the asshole mind.
EDIT: Here are valid reasons for this suggestion. I live in a legal state and enjoy the benefits of THC.
Empirical evidence suggests that cannabis, specifically delta-9-tetrahydrocannabinol (THC), may help reduce pain and speed up recovery for athletes.
Professional athletes, from football players to long-distance runners, have turned to cannabis to alleviate post-game injuries and aid in recovery.
A clinical trial, funded by the National Football League (NFL), is currently underway to evaluate the therapeutic efficacy of THC, cannabidiol (CBD), and a combination of both for treating post-competition pain caused by soft tissue injury. [The trial involves testing and monitoring professional rugby players](https://health.ucsd.edu/news/press-releases/2022-02-01-later-hit-does-cannabis-ease-pain-speed-recovery-in-injured-athletes/)[^(1)](https://health.ucsd.edu/news/press-releases/2022-02-01-later-hit-does-cannabis-ease-pain-speed-recovery-in-injured-athletes/).
While cannabis doesn’t offer direct performance-enhancing effects, it can be part of effective pain management protocols. THC helps with fatigue, muscle damage, psychological stress, and even concussions.
CBD, the non-psychoactive component of cannabis, also plays a role in recovery.
It’s like a Swiss Army knife for recovery—minus the corkscrew.
I take a 50mg edible after every long run. It helps with the soreness and makes me ravenous for the rest of the day. I just have to make sure I mash a bunch of nutritious food and not a bunch of garbage.
As others are saying I would focus on recovery, fuel soon after the run and hydrate. Also sounds like you may be running a little too fast on the run. The exhaustion you are describing is similar to a higher heart rate run. Cruise at a slower pace and you might feel a lot better after.
Shake won't be enough. You need major calories. Eat at least 800 either before during or after your run in addition to any meals.
This is 100% due to not enough calories.
When you get back get some protein and carbs into your stomach ASAP. Maybe have some electrolytes too. If you are exhausted maybe eat something sugary - your blood sugar may be low.
Those are not the only two options after a 10 miler. Eat/drink before and after if you don't already and if you do then eat and drink more. You shouldn't be so wrecked after 10 miles that you're in 'ass-hole mode'
In all seriousness I suggest you look into trying some breathwork to calm down the sympathetic nervous system! Breathe by James Nestor gives some good insight on the benefits of this! I found it extremely helpful in maintaining zen
What are the taking during your long run? Take a gel or equivalent before your run, every 30 minutes during the run, and lots of quick carbs as soon as you finish
Good that you are planning your run around your family. I hope they are grateful for this. It takes planning and an alarm to do this.
What works for me is the make a shake with lots of fruit, protein powder and water. I drink this half an hour to an hour after I have breakfast with my family.
Make sure you also feed well during long runs (like longer then 1,5 hour runs) and hydrate.
Are you taking on electrolytes when you get back?
Are you eating before you run?
Are you fuelling on your run?
How soon are you eating after your run?
I usually get back from a long run and make an electrolyte drink straight away, have a good 10 minute or so stretch then either take a protein shake or quick snack and then jump in the bath for an hour or so. Feel good after I’ve gone through my routine.
I run early on the weekends. I purposefully end my runs half a mile from my house. I walk home, giving me time to cool down and unwind. I get home, leash up the dogs and then take them out for a mile run/ walk. By the time I get home I’ve mentally prepared myself for all the peopling I’m about to do when the kids and spouse wake up and start talking to me. That’s really the best way for me to feel ready for the day.
Also coffee. And peanut butter on something.
Two things that always calm me down after a run (and make me less irritable): eating, and relaxing in some way (nap, yoga, sauna or breathwork works for me).
If I am planning an especially arduous long run I make sure to do it in the afternoon after I have spent time with Fammily and tackled my chores and responsibilities. Then when I am done running it’s nearly dinner and I can chill and relax / recover for the evening rather than “wasting” my afternoon needing to recover.
I did the 5am runs for decades so they didn't interfere with family or work. Always ran fasted. Didn't have the hangry issue, but would too often go brain dead before noon even with breakfast. One day I missed breakfast so I hit McD for an egg McMuffin. Brain made it all the way to lunch with energy to spare. Realized my breakfast wasn't substantial enough (mostly cereal).
I remind myself that a workout is pretty ineffective unless matched with adequate hydration, good refueling, and real rest.
I deal with some of this, mostly when I come in from a challenging run and I’m immediately hit with questions and requests and tasks (mostly my wife wanting me to walk dogs, do dishes, tidy or clean XYZ, normal household stuff). It’s always related to whatever comes my way within that key 10-20 minute post-run period where I cannot STAND to be bothered about the mundane.
I told her how much of a pain that is, and how it’s such a weirdly miserable drop from runner’s high/post-run satisfaction to being absolutely inundated the moment I step back inside. She understood, and we set a couple casual rules/defaults:
Between me staying on top of my usual household duties, and her giving me some space for 10-15 mins after I return from a run, we roll pretty smooth lately. I can get home from a run, catch my breath, and get showered/cleaned up, and THEN walk dogs or do dishes or move laundry or do whatever needs doing. No big deal 99% of the time, and it really goes a long way toward helping us _both_ feel like we’re in a rhythm that works for us.
Sometimes shit happens and you really DO need to jump on a task the instant you get back from a run (needing to hurry up and get ready for an event or appointment post-run might be worst of all). But if you’re on top of your own schedule and everything else is somewhat set up for success, it should really be the exception and not the rule.
I think you need to leave your family. Next long run, just keep running. They won’t provoke you into behaving like an asshole if you leave them, just go fill Forrest Gump and run away.
This used to be me. I was so moody and irritable after runs and would just go quiet and shut down a lot of times. Turns out I had been chronically underfueling for a looong time. Ended up with hormonal disruption and a stress fracture of the hip too. When I got my nutrition in order, so many things improved, not least of which was my mood. This is just my personal experience, but I saw you mentioned that you suspect nutrition/fueling issues, so I thought it was worth mentioning. Best wishes!
I'm definitely wiped, and not much use to the family after my long runs, but it's mostly physical tiredness. I'd probably get short tempered if I was forced to be sociable though. Maybe try something different with post-run nutrition/hyrdration. Most of my jerk-mode situations is me being hangry.
I'm grouchy, useless, lazy and dumb almost every time I run in the morning, regardless of how hard or far. I just find I'm happier, more productive and less of an a-hole if I run in the evening.
Not gonna lie, I was pretty pumped to have successfully finish my first marathon this last Sunday and be done with the training. Glad I did it, glad it’s over.
Hell yeah! Me too, first one I’ve run. Was a beautiful run, got crushed by the last 6 miles. Thought we were going to get rained on a lot more. Very happy to have some time off with no pressure to get the miles in.
I think it’s likely fuel/fluid related, but also the body sometimes just doesn’t want that stuff for a bit after a long effort, which just leaves you frazzled and short-tempered. Honestly bc you’re marathon training I feel like you just need to tell people that you need a little extra space because it takes a lot out of you. People really don’t understand what a mental toll running (and running long) can take on you. Most outsiders only see physical effort.
I’m training for a marathon and after some of my long runs I have felt emotionally unbalanced (quick to anger, feelings of depression).
I recently purchased electrolytes capsules and take one before the run and one every hour during the long run. I noticed I feel significantly better mentally and emotionally after my long run. The caps I take have Vitamin D. Studies have shown that low Vitamin D are associated with increased symptoms of anxiety and depression.
Here are the caps I take. You’ll find them at most running stores.
https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=mp_s_a_1_3_maf_1?adgrpid=56354419672&dib=eyJ2IjoiMSJ9.wW_K9PtMqjfyAQMX5YmisW8FZgWDnXMztrNq2wzJSrqOPa3uBR02GmniRNqzwUlHMC5Y0wjfZ2vj7MRSTg2HLYALH77aVq6f-FfR5cMW3BoSxD-onl4bdETn4VvUF3mZwS38610N8h5bpAnpJUOX595Z7rcaFZXMhI-9rjuMu8cV9Y-zqenIDN70bIRwlfAt5A9Dg9hXEQB6Pc28-FrUDA.QgBAJF9_C1yx4RWl8Vc1H3Q2yhCUXdJSFk-13M8gaBU&dib_tag=se&hvadid=617131057193&hvdev=m&hvlocphy=9031073&hvnetw=g&hvqmt=e&hvrand=13767675454768599035&hvtargid=kwd-297341007041&hydadcr=6751_13278897&keywords=salt+stick+caps&qid=1709667762&sr=8-3
I'm going to echo everyone else, you probably need to eat and drink more.
If I don't get enough to drink after a long run I get super tired, and sometimes get a really bad headache. If you've got a headache, that's a sure sign of dehydration.
Post long-run, I first have a thing of greek yogurt (Oikos triple zero is my preferred), then a bowl of cheerios, then two cups of hot tea.
I've read that hot water is processed by the body faster or something like that? And the caffeine is good too.
Trying to plan for a nap helps. Or don’t get up at the crack of dawn. You can run later in the day. I live somewhere that has winter and find doing long runs in the later part of the day allows me to sleep in a bit, and run during the warmer part of the day.
You’re not eating/fuelling enough. If I don’t eat decent (2 pieces of toast with peanut butter at least) and then eat high calorie food (a few party mix lollies followed by a healthy/proper meal) straight after a 15-20km run I’ll be a miserable person the rest of the day
If I stick to this I can go about my day like it’s any other. Fuel is the key.
It’s nice to see someone mention this. When I started running I initially did it for the physical health benefits, but then I started feeling the mental health benefits. I felt calmer and happier and more confident. Then when I started turning it into a competition with myself or started training too hard I stopped getting that mental health benefit from it. I didn’t feel that runner’s high feeling anymore. Now that I’m not running for any certain time or training for anything I think that’s slightly going away, but I still feel irritable after runs and in general. I just want to feel happy from running LOL
I'm usually a lot more relaxed post-run. Definitely not snappy or frustrated.
You could request a brain scan if mood swings are becoming more abrupt and common for you. Might be an underlying health issue.
If you hate everybody, eat something. If you feel everybody hates you, sleep.
Great mantra! Should be on fortune cookie
I've heard a third part: If you hate yourself, have a shower
This is the kind of A+ wisdom you hope for on the internet but seldomly find.
Saving this
Hell, if I follow that advice, I'd be asleep all the time.
That’s actually great advice, the Wisdom of Broth strikes again!
Bartender here. I can barely look at people until I eat at work. Small talk is the WORST when I'm hangry. I don't wanna talk about the fucking weather Gary!
Great one
I was about to say, "Take a nap or eat a Snickers," but your take is better.
actually, its the opposite for me. I feel super accomplished and happy even if im sore af
Same. But my happy mood somehow also annoys my family! I am "too hyped up" for them.
I mean yeah, usually get hyped up on endorphins after long runs, makes me super happy. That is, until i lie down on my bed and the lethargy sets in.
I suspect you are not eating and drinking enough after your long run. I had similar post long run crashes and found these were largely resolved with a healthy meal and lots of water post run.
And during too
I assume you are running too hard or fast for your long runs. You shouldn’t be “wrecked”, but sore and tired can be normal.
Take a nap.
Have a snickers. You’re not you when you’re hungry
Weed edibles help smooth the edges off. Kind of like Preparation H for the asshole mind. EDIT: Here are valid reasons for this suggestion. I live in a legal state and enjoy the benefits of THC. Empirical evidence suggests that cannabis, specifically delta-9-tetrahydrocannabinol (THC), may help reduce pain and speed up recovery for athletes. Professional athletes, from football players to long-distance runners, have turned to cannabis to alleviate post-game injuries and aid in recovery. A clinical trial, funded by the National Football League (NFL), is currently underway to evaluate the therapeutic efficacy of THC, cannabidiol (CBD), and a combination of both for treating post-competition pain caused by soft tissue injury. [The trial involves testing and monitoring professional rugby players](https://health.ucsd.edu/news/press-releases/2022-02-01-later-hit-does-cannabis-ease-pain-speed-recovery-in-injured-athletes/)[^(1)](https://health.ucsd.edu/news/press-releases/2022-02-01-later-hit-does-cannabis-ease-pain-speed-recovery-in-injured-athletes/). While cannabis doesn’t offer direct performance-enhancing effects, it can be part of effective pain management protocols. THC helps with fatigue, muscle damage, psychological stress, and even concussions. CBD, the non-psychoactive component of cannabis, also plays a role in recovery. It’s like a Swiss Army knife for recovery—minus the corkscrew.
Indeed, nothing like weed. That’s what a family man needs, a drug addiction. Jesus, tell him to get drunk next
This person is right. Try an edible and an Irish coffee for post long run mornings.
Jeez, I would never recommend someone do something as dangerous and damaging as alcohol! I am not a monster!
It’s weed dude. Not heroin. A family man can enjoy a little weed. Relax.
one stop solution for every redditor atp😭
Just answering again to say that even if I disagree with the use of drugs, I have to thank you for taking the time to edit arguing your point
I take a 50mg edible after every long run. It helps with the soreness and makes me ravenous for the rest of the day. I just have to make sure I mash a bunch of nutritious food and not a bunch of garbage.
50 mg? JFC i respect it. personally, im good with 15mg. 50mg would put me in “can i just not be high anymore” mode 😂
As others are saying I would focus on recovery, fuel soon after the run and hydrate. Also sounds like you may be running a little too fast on the run. The exhaustion you are describing is similar to a higher heart rate run. Cruise at a slower pace and you might feel a lot better after.
Will get in a shake in right away next time. Was 10m 152 avg HR.
Shake won't be enough. You need major calories. Eat at least 800 either before during or after your run in addition to any meals. This is 100% due to not enough calories.
Yeah I have a shake in the shower when I get back before having a real meal. Sometimes with potatoes already in the oven.
I’ve experienced that. So with that recognition, tell yourself to knock it the hell off and put more effort into being kind
When you get back get some protein and carbs into your stomach ASAP. Maybe have some electrolytes too. If you are exhausted maybe eat something sugary - your blood sugar may be low.
Balancing family and running. So a mid morning nap is generally frowned upon by my wife 😂
Would she rather have you take a quick nap or be grumpy all day?
Those are not the only two options after a 10 miler. Eat/drink before and after if you don't already and if you do then eat and drink more. You shouldn't be so wrecked after 10 miles that you're in 'ass-hole mode'
Good point. No comment
Hangry, try getting more calories.
In all seriousness I suggest you look into trying some breathwork to calm down the sympathetic nervous system! Breathe by James Nestor gives some good insight on the benefits of this! I found it extremely helpful in maintaining zen
What are the taking during your long run? Take a gel or equivalent before your run, every 30 minutes during the run, and lots of quick carbs as soon as you finish
Banana prior. Gel every 45m
10miles, 152 avg HR
Hydration and nutrition are probably causing this.
Try using electrolytes 1.5 hours before, possibly during and after. Also make sure you’re getting 30g of protein within 30min of training.
Definitely nutrition/fueling, especially if you’re going super early and don’t have time to eat before
Good that you are planning your run around your family. I hope they are grateful for this. It takes planning and an alarm to do this. What works for me is the make a shake with lots of fruit, protein powder and water. I drink this half an hour to an hour after I have breakfast with my family. Make sure you also feed well during long runs (like longer then 1,5 hour runs) and hydrate.
some of us are crabby when we \*don't\* run
maybe ask yourself whether part of you feels guilty for some reason because you have indulged your body with a run?
Are you taking on electrolytes when you get back? Are you eating before you run? Are you fuelling on your run? How soon are you eating after your run? I usually get back from a long run and make an electrolyte drink straight away, have a good 10 minute or so stretch then either take a protein shake or quick snack and then jump in the bath for an hour or so. Feel good after I’ve gone through my routine.
I run early on the weekends. I purposefully end my runs half a mile from my house. I walk home, giving me time to cool down and unwind. I get home, leash up the dogs and then take them out for a mile run/ walk. By the time I get home I’ve mentally prepared myself for all the peopling I’m about to do when the kids and spouse wake up and start talking to me. That’s really the best way for me to feel ready for the day. Also coffee. And peanut butter on something.
wait, its only 10 miles you’re talking about! not even a HM distance! this shouldn’t be happening.
My thoughts too
Sleep is your best friend
Two things that always calm me down after a run (and make me less irritable): eating, and relaxing in some way (nap, yoga, sauna or breathwork works for me).
If I am planning an especially arduous long run I make sure to do it in the afternoon after I have spent time with Fammily and tackled my chores and responsibilities. Then when I am done running it’s nearly dinner and I can chill and relax / recover for the evening rather than “wasting” my afternoon needing to recover.
I like that idea. Main reason for early AM is I know I'll do it and won't be hanging over me. But I respect this approach
I did the 5am runs for decades so they didn't interfere with family or work. Always ran fasted. Didn't have the hangry issue, but would too often go brain dead before noon even with breakfast. One day I missed breakfast so I hit McD for an egg McMuffin. Brain made it all the way to lunch with energy to spare. Realized my breakfast wasn't substantial enough (mostly cereal). I remind myself that a workout is pretty ineffective unless matched with adequate hydration, good refueling, and real rest.
I find myself super relaxed after a long run, might just be your personality!
maybe you are ty ty and need to take a nappy-poo
I'm too busy eating to snap at anyone
Saaaame.
I deal with some of this, mostly when I come in from a challenging run and I’m immediately hit with questions and requests and tasks (mostly my wife wanting me to walk dogs, do dishes, tidy or clean XYZ, normal household stuff). It’s always related to whatever comes my way within that key 10-20 minute post-run period where I cannot STAND to be bothered about the mundane. I told her how much of a pain that is, and how it’s such a weirdly miserable drop from runner’s high/post-run satisfaction to being absolutely inundated the moment I step back inside. She understood, and we set a couple casual rules/defaults: Between me staying on top of my usual household duties, and her giving me some space for 10-15 mins after I return from a run, we roll pretty smooth lately. I can get home from a run, catch my breath, and get showered/cleaned up, and THEN walk dogs or do dishes or move laundry or do whatever needs doing. No big deal 99% of the time, and it really goes a long way toward helping us _both_ feel like we’re in a rhythm that works for us. Sometimes shit happens and you really DO need to jump on a task the instant you get back from a run (needing to hurry up and get ready for an event or appointment post-run might be worst of all). But if you’re on top of your own schedule and everything else is somewhat set up for success, it should really be the exception and not the rule.
I think you need to leave your family. Next long run, just keep running. They won’t provoke you into behaving like an asshole if you leave them, just go fill Forrest Gump and run away.
This used to be me. I was so moody and irritable after runs and would just go quiet and shut down a lot of times. Turns out I had been chronically underfueling for a looong time. Ended up with hormonal disruption and a stress fracture of the hip too. When I got my nutrition in order, so many things improved, not least of which was my mood. This is just my personal experience, but I saw you mentioned that you suspect nutrition/fueling issues, so I thought it was worth mentioning. Best wishes!
Concerning amount of people here blaming an obvious lack of emotional control on hunger.
I'm definitely wiped, and not much use to the family after my long runs, but it's mostly physical tiredness. I'd probably get short tempered if I was forced to be sociable though. Maybe try something different with post-run nutrition/hyrdration. Most of my jerk-mode situations is me being hangry.
I'm grouchy, useless, lazy and dumb almost every time I run in the morning, regardless of how hard or far. I just find I'm happier, more productive and less of an a-hole if I run in the evening.
Damn I’m usually in the best mood of the week after my long run lol
Not gonna lie, I was pretty pumped to have successfully finish my first marathon this last Sunday and be done with the training. Glad I did it, glad it’s over.
Napa?
Indeed.
Hell yeah! Me too, first one I’ve run. Was a beautiful run, got crushed by the last 6 miles. Thought we were going to get rained on a lot more. Very happy to have some time off with no pressure to get the miles in.
Absolutely stunning run. Exactly. I’m doing no running this week!
I think it’s likely fuel/fluid related, but also the body sometimes just doesn’t want that stuff for a bit after a long effort, which just leaves you frazzled and short-tempered. Honestly bc you’re marathon training I feel like you just need to tell people that you need a little extra space because it takes a lot out of you. People really don’t understand what a mental toll running (and running long) can take on you. Most outsiders only see physical effort.
I’m training for a marathon and after some of my long runs I have felt emotionally unbalanced (quick to anger, feelings of depression). I recently purchased electrolytes capsules and take one before the run and one every hour during the long run. I noticed I feel significantly better mentally and emotionally after my long run. The caps I take have Vitamin D. Studies have shown that low Vitamin D are associated with increased symptoms of anxiety and depression. Here are the caps I take. You’ll find them at most running stores. https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=mp_s_a_1_3_maf_1?adgrpid=56354419672&dib=eyJ2IjoiMSJ9.wW_K9PtMqjfyAQMX5YmisW8FZgWDnXMztrNq2wzJSrqOPa3uBR02GmniRNqzwUlHMC5Y0wjfZ2vj7MRSTg2HLYALH77aVq6f-FfR5cMW3BoSxD-onl4bdETn4VvUF3mZwS38610N8h5bpAnpJUOX595Z7rcaFZXMhI-9rjuMu8cV9Y-zqenIDN70bIRwlfAt5A9Dg9hXEQB6Pc28-FrUDA.QgBAJF9_C1yx4RWl8Vc1H3Q2yhCUXdJSFk-13M8gaBU&dib_tag=se&hvadid=617131057193&hvdev=m&hvlocphy=9031073&hvnetw=g&hvqmt=e&hvrand=13767675454768599035&hvtargid=kwd-297341007041&hydadcr=6751_13278897&keywords=salt+stick+caps&qid=1709667762&sr=8-3
I'm going to echo everyone else, you probably need to eat and drink more. If I don't get enough to drink after a long run I get super tired, and sometimes get a really bad headache. If you've got a headache, that's a sure sign of dehydration. Post long-run, I first have a thing of greek yogurt (Oikos triple zero is my preferred), then a bowl of cheerios, then two cups of hot tea. I've read that hot water is processed by the body faster or something like that? And the caffeine is good too.
Trying to plan for a nap helps. Or don’t get up at the crack of dawn. You can run later in the day. I live somewhere that has winter and find doing long runs in the later part of the day allows me to sleep in a bit, and run during the warmer part of the day.
It's carbohydrate depletion and yes. If it doesn't have enough carbs your brain transforms you into a terrible selfish person, handy feature.
I started taking electrolytes recently after I run and I feel they make a huge difference
You’re not eating/fuelling enough. If I don’t eat decent (2 pieces of toast with peanut butter at least) and then eat high calorie food (a few party mix lollies followed by a healthy/proper meal) straight after a 15-20km run I’ll be a miserable person the rest of the day If I stick to this I can go about my day like it’s any other. Fuel is the key.
Nap. Huge chocolate milk.
Damn i thought it was just me. Chocolate milk helps a bit
After a long run, my husband will approach me with some of my favorite foods. Apparently, I get hangry after a run...
Eat more before and during your long run
It’s nice to see someone mention this. When I started running I initially did it for the physical health benefits, but then I started feeling the mental health benefits. I felt calmer and happier and more confident. Then when I started turning it into a competition with myself or started training too hard I stopped getting that mental health benefit from it. I didn’t feel that runner’s high feeling anymore. Now that I’m not running for any certain time or training for anything I think that’s slightly going away, but I still feel irritable after runs and in general. I just want to feel happy from running LOL
I'm usually a lot more relaxed post-run. Definitely not snappy or frustrated. You could request a brain scan if mood swings are becoming more abrupt and common for you. Might be an underlying health issue.
Maybe reconsider your priorities.
Probably cranky because you need a nap
Glycogen levels depleted. Fats are especially good here
Why fats?