Why does a Sunday long run feel so much harder after a few drinks? Here is what is happening inside your blood.
We've all been there: a Friday night celebration or a Saturday dinner with a few glasses of wine, followed by a Sunday morning long run. You feel okay, but your GPS watch says your recovery is poor and your heart rate is elevated.
Have you ever wondered what is actually happening inside your blood during that sluggish Sunday run?
Alcohol is a diuretic, but more importantly, it interferes with the hormone (ADH) that helps your kidneys manage water. This leads to lower blood volume. Lower blood volume means your heart has to beat more times per minute to move the same amount of oxygenated blood to your running muscles.
Your liver is a key player in your long run. It stores and releases glucose. However, the liver prioritises breaking down alcohol over almost everything else. If your liver is busy processing last night's drinks, it's less efficient at fuelling your finishing kick at the end of a 20km run.
Even two drinks can raise your cortisol levels and disrupt your REM sleep. This can blunt the release of growth hormone, which is important for repairing the micro-tears in your muscles caused by training.
We aren't here to tell you not to have a drink. We're here to show you the data. Monitoring your liver function (GGT and ALT) and cortisol can give you a clearer picture of how your lifestyle and your training are interacting.
This article is general information for runners and is not medical advice, a diagnosis, or a treatment plan. For any concerns about alcohol and your health, please speak with your GP or a qualified health professional.
SuperRun is blood testing built for runners. The RunBase panel tracks 40+ essential biomarkers that drive energy, recovery and endurance, scored against athlete performance zones. No GP referral needed, with 4,000+ collection centres across Australia.
