Training, especially in the heat, increases your plasma volume, a process that begins within hours of your very first run. This is a good thing, because more plasma leads to reduced blood viscosity resistance —blood flows more smoothly through your blood vessels.
After blood donation, plasma volume returns to normal within about 24 hours. RBCs carry oxygen from your lungs to your muscles. They also transport carbon dioxide away from muscle fibers.
Unlike plasma, an increase in RBC volume requires weeks—sometimes months—of training. Similarly, it can take weeks to rebuild your RBC count after blood donation. How many weeks depends on the type of donation. There are four types of blood donation. In order, from the type with the least effect on your running to the one with the most:. Men and women who donate two units of RBCs must meet a weight standard that roughly translates to a minimum full-body blood volume of 10 pints.
Iron amino acid supplements are praised in various studies for having similar if not the same effects as ferrous iron supplements when it comes to maintaining healthy levels of iron. As always though, do double check with your doctor before self-prescribing, especially when you want to exercise after giving blood. If you experience any of these symptoms when taking iron supplements, then stop taking the treatment and seek medical attention ASAP.
You might want to note that down just incase! The answer depends on a few different factors. It sounds simple, but the main one is how you feel after donating. Uncommon but possible side effects of blood donation can include things like feeling faint, nauseous, or dizzy after drinking or eating in the days after the donation.
If you experience any of these symptoms then you should contact the donor helpline, and definitely refrain from exercise! If all is well then you can actually exercise the day after the blood donation. Health professionals give the guideline to avoid exercise after giving blood for 24 hours , and to avoid heavy exercise such as marathons or triathlons for at least 2 weeks. Health professionals also say that athletes should avoid giving blood during competition season, as it can greatly affect endurance and keep you from hitting that personal best.
Just be sure to eat enough and stay hydrated! If you want to boost your recovery, definitely take a look at our section on iron-rich foods. Yes, there is more than just one way to give blood! Not much! You get a quick health screening, spend around 10 minutes actually donating blood, and then you have a drink and a snack afterwards to replenish. The whole process should last around an hour. If you do experience any dizziness or feel faint, cease exercising and contact your blood donation helpline.
Running after giving blood is basically the same as general exercise or lifting weights. Remember to wait at least 24 hours before running after giving blood. For reference, on average there are:. Now after you donate, your body gets to work to quickly replace what was lost. The first thing it does is replace plasma levels, to help stabilize your blood pressure. This happens within hours, and is usually complete within 24 hours post donation. Next, your platelet and white blood cell numbers begin to climb, returning to normal over the course of a few days.
Red blood cells, however, take longer to replace. It can take up to 6 to 12 weeks before RBCs are back to their previous levels. After whole blood or double red donation, you have a lower volume of red blood cells, which also means a lower hemoglobin count. Lower hemoglobin equals reduced oxygen carrying capacity to your muscles.
But how much harder, and how long does this side effect last? For example:. Ultimately what you need to understand is that donating blood will lower your oxygen carrying capacity temporarily, thus making running feel harder.
How long that effect lasts, and to what extent it is actually felt, varies from person to person, and may even vary from donation to donation. Because plasma and platelet donation both return red blood cells back to your body during the donation process, any negative effects due to loss in hemoglobin in standard whole blood or double red donation do not apply here. When donating plasma, running can be effected upwards of hours, until plasma levels stabilize. Studies show that the time to exhaustion for those who donated plasma as opposed to whole blood was back to their baseline after just two days Hill, Vingren, Burdette, If you have a goal race coming up, plan to donate at least 4 weeks before to allow hemoglobin levels to return to normal , or 4 weeks after to allow your immune system to recover before donation your race.
Plan to donate on a rest day. Further, plan to follow your donation with several days of short, easy effort workouts. When you do return to running, try to train by perceived effort for the first week or so, rather than stressing over pace.
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