The Reality of Detraining

The biggest fear for most is a fear of detraining, or losing all of the fitness gains so far achieved. In his article Losing Running Fitness, marathon runner and coach Jeff Gaudette outlined what he believes detraining actually looks like. He used the example of a twenty-minute 5K runner who loses two weeks of training. This runner after two weeks of no running would theoretically run a 5K in a slower time of 21:05. After nine weeks of no running, his or her 5K time would be around 24 minutes. If yet another two weeks went by without any running, this runner’s 5K time would now be as slow as 25:30.

However you choose to interpret that information, I don’t believe it’s ever a good idea to try and play catch-up. I’ve never seen or heard other running coaches endorse the idea of squeezing in extra miles to make up for missed runs, because it’s simply too risky. Doing so would compromise adequate recovery and increase the risk of injury.

Drop Some Runs

How then, should a runner continue on with his or her training plan after missing one or more runs? According to the National Academy of Sports Medicine, the best thing to do is make a decision on which runs would be beneficial to reschedule and which ones can afford to be dropped. If a long run can be made up mid-week, for example, then do so, but make sure a day (or two) of rest follows.

Also important to note, according to the Academy, is accepting that any runs missed during the tapering phase of training would best be forgotten about. The natural inclination for most runners, especially when in panic or guilt mode, is to work harder and double-up on workouts. But the smartest move during a taper would be to let it go and move on. The last thing you want to do right before a race is fatigue yourself unnecessarily.

Modify Remaining Weeks

Another strategy on overcoming missed runs comes from Coach Jenny Hadfield. In her article Marathon Training Catch-Up, Hadfield suggested hatching a revised plan, one that modifies your remaining weeks of training. 

Hadfield used the example of a runner who missed an entire week of running due to illness, including an eighteen-mile long run. The week following the runner’s illness was to include the first of two twenty-mile runs, but Hadfield suggested that the runner modify her plan in such a way that her first week of the now-revised plan involve scaling back the scheduled mileage to 75%. In this case, the runner was supposed to run a total of 36 miles (5-6-5-20), but she would instead run a total of 27 miles (4-5-4-14), and the intensity of each run would be done at an easy effort.

In the second week of the revised plan, the runner would do the runs that she missed during the week she was sick, and once again, all at an easy effort. The third week of the revised plan is where she would pick up the original plan, but starting from the week of the first twenty-miler. Then finally, in week four she would bypass the following weeks and go straight to the first week of tapering. So in effect, she will have missed the second twenty-mile long run, but according to Hadfield she’ll be better prepared and less fatigued.

Ease Back Into Your Schedule

Here’s one more strategy, offered by Coach Jeff Gaudette. If it’s just a few days of training that have been missed, Gaudette recommends easing back into your training schedule with three or four easy runs that have been decreased in distance to about 80-90% of the scheduled mileage. By throwing in some strides or explosive hill sprints, says Gaudette, you’ll engage the central nervous system and prime the legs for some harder runs. 

If it’s six to ten days of runs that have been missed, you can start back with three easy-paced runs with the mileage of the first run starting at approximately 60-70% of that which is scheduled. Increase the mileage of each consecutive run by 10-15%, and include either strides or hill sprints. If after the three easy runs you’re feeling good, try doing a fartlek run that includes 6 x 3 minutes at 5K effort, with two to three minute recoveries. Provided all goes well with the fartlek run, Gaudette says you should be ready to jump back into your regular training plan.

In the event that more than ten days of running have been missed, Gaudette suggests that runners follow the six to ten days of missed running strategy outlined above, followed by two days of easy running, and then the following workout: 12 x 400m at 5k to 8k pace, with a steady-paced 45 second or 100m jog recovery between each. The purpose of this workout is to reintroduce some speed and endurance in a challenging, yet not overly taxing way. If you manage to complete this workout without any problems, you can resume your regular training.

Resist the Urge

I hope these tips by three expert sources are helpful, but the main thing to keep in mind when considering how to continue after a lapse in training is knowing that you will inevitably feel a strong pull to try and make up the missed runs. Resist the urge, and remind yourself that you’re better off going into a race with fewer miles under your belt (but well rested), than in a state of overtraining with nothing left in the tank.

References:

1. Gaudette, J., “Losing Running Fitness,” Runners Connect. Accessed August 26th, 2014

2. National Academy of Sports Medicine “What Should I Do if I Miss a Run,” Sharecare. Accessed August 26th, 2014

3. Hadfield, J., “Marathon Training Catch Up,” Runners World. Accessed August 26th, 2014

4. Gaudette, J., “How to Return to Running After Injury, Sickness or Missing Training,” Runners Connect. Accessed August 26th, 2014

Photos courtesy of Shutterstock.

The post How to Make Up for Missed Training Runs appeared first on Breaking Muscle.

When Spin Instructors Hit the Hills

The two of us, and the other two girls, started out at a nice comfortable pace and began swapping stories about the previous week’s happenings. We ran to the entrance of a trail that takes you on a gradual descent of about a mile and a half, and began making our way to the turn-around point at the bottom.

Still together as we reached the end of the trail, we reversed direction and began the mile and a half climb back to the top. The heat and humidity made the hills seem much more difficult than usual, and I wasn’t surprised when I began to feel a progressive sense of fatigue.

What did surprise me however, was seeing the new girl bound effortlessly up each hill. She reached the top well before myself and one of the other girls, and as we reached the top ourselves we managed to catch just a glimpse of her back as she and our other friend high-tailed it back to the parking lot where everyone had initially met.

What I knew about this girl before meeting her was actually very little, but I what I had heard about her was that she could kick butt on hills – and that she was a spin instructor. You know where I’m going next don’t you? I was so impressed with this girl’s ability to run hard up every hill, that I just had to get home and do some research on spinning.

Runners Who Swear by Spinning

The first few websites I hit upon gave some pretty exciting testimonies from runners who believe that spin classes are the reason for their faster run times. One guy claimed that spinning has been the x-factor in shaving time off his runs. Another runner said she attributed her ability to do so well in races to her years of spinning. 

I’ve tried spin classes myself, on and off over the years, but I’ve never intentionally made them a part of my regular workout routine. I’m now curious to see what might happen if I did. Whether or not spin classes are as effective at improving run times as some runners claim, there are definitely some great reasons to consider adding them as a key cross-training exercise.

Spinning Is Interval Training

When I first started speculating why the spin instructor looked so strong and comfortable on the hills, I immediately thought about the times that I’ve been in spin classes and how the workouts are essentially structured around interval training.

In each spin class, riders are cued by the instructor to move through a variety of positions on the bike, as well as cadence (the rate of pedal stroke). As one song plays, riders might be in a seated position and cycling along flats and easy hills at a steady aerobic-level cadence. This activates the slow-twitch muscle fibers and helps to develop endurance.

The next song might take riders through a series of sprints or hard hill-climbs, requiring a change in cadence and intensity. At this point, the riders will move into an anaerobic state of training where the fast-twitch muscle fibers are recruited. Training in the anaerobic heart zone will help a runner finish strong and fast in races.

The constant switching of positions and cadence, forcing riders to alternately train both the aerobic and anaerobic systems, is what I believe enabled the spin instructor to run hard up the hills and easily regain control of her pace and speed as each hill leveled out.

Spinning Is Non-Impact

A second obvious benefit of spin classes is that they give runners a break from high-impact training. Cycling is a non-impact exercise and therefore a great cross-training option, especially during times of injury or recovery from races and hard run workouts.

Spinning can also be substituted for hard runs that involve an element of speed-work. For the runner who isn’t necessarily injured, but dealing with a minor pain or tight muscles, spinning provides an opportunity to get stronger and faster without having to deal with the risks attached with high-impact training.

There is also a correlation between pedal stroke cadence and running strike cadence. The concept behind this idea is that developing a higher pedal stroke cadence will supposedly lead to a higher foot strike cadence. A higher foot strike cadence means the feet are turning over faster and therefore spending less time in contact with the ground, hence there is supposedly less impact and less chance of injury.

The following cadence chart may be helpful:⁵

Spinning Strengthens Your Legs

Spinning develops the leg muscles more than running, simply because it takes more muscle power to push a pedal through different levels of resistance than it does to move the leg through a running stride, although running uphill develops considerable leg strength, too. Several studies have indicated that greater leg strength improves running economy (the ability to use oxygen efficiently while running), which in turn leads to improved speed and endurance.

Spinning Gets You Leaner

Runners in general are often recognized by their lean athletic physiques, but for many runners, females in particular, weight control is actually pretty hard. Spinning is one of the best workouts to do when it comes to burning calories. The reason for this is that spinning works some of the largest and strongest muscles in the body (upper and lower leg muscles), and when the larger muscle groups are worked together simultaneously, a greater metabolic effect occurs. In other words, calories are burned not only during the workout but also for an extended period after the workout has been completed.

The Take-Away on Spinning

So there you have it, some pretty good reasons for choosing spin classes as a regular cross-training option. If you’ve had some success with faster run times as a result of spinning two or three times a week, we’d love to hear from you. Post your thoughts and experiences to the comments below.

References:

1. “How Spinning Can Improve Your Running Performance,” theglamrunner.com, October 19th, 2012, 

2. Forman, Laura, “Why Runners Need Spinning,” for Active.com, 

3. “The Benefits Of Spinning And Why You Should Do It,” fitnessuniversal.com.

4. Katona, Doug, “Pedal To Run Fast,” May 1st, 2010,

5. Niles, Rick. “Spin Cycle.” Runners World (June 1992), p. 33.

Photos courtesy of Shutterstock.

The post Could Spinning Be the Best Cross-Training for Runners? appeared first on Breaking Muscle.

Why is it that some runners can take a break after a race or during a holiday season and have no trouble getting back to a regular routine, and yet others procrastinate and eventually resist the thought of running altogether?

I decided to look at why each of these women had stopped running. After all, it’s not the first time I’ve had women ask me to help them get back on board with their training. If you’re a regular starter/stopper, see if you recognize yourself in any of the following situations and try the recommended tips that follow.

Runner #1: Ran With a Friend Until the Friend Stopped

This woman used to run with a friend, but when her friend’s work schedule changed and disrupted their regular meet-ups, she stopped running. This runner lacks motivation to run on her own, but since there’s no guarantee she will always have someone to run with, she needs to find a way to get herself moving either with or without a running partner.

I would suggest to this type of runner that she try and determine what factors in her environment are getting in the way of her intentions. One lady I know is a nurse who starts work in the early hours of the morning and can only run in the evenings after she has put her two little ones to bed. By that time she’s pretty exhausted, but she knows if she sits down for even a moment she won’t get back up again.

To avoid the temptation to sit down, she lays out her run clothes every morning, and as soon as she puts her kids to sleep, she goes directly to her run clothes and immediately changes into them. She says having her run clothes on helps to squash any thoughts of skipping her run.

Tip: Setting up your environment to assist you in your daily effort to run will get you one step closer to the door and one step further away from the couch.

Runner #2: A Working Mom With Two Little Ones

This runner is a working mother with two under-five-year-olds. Time and energy are her two greatest restrictions. I don’t have young kids or a job that requires me to leave my house every day, but I do have other obligations that place certain demands on me. One of the things I do to ensure that I have both the time and energy to exercise is intentionally shut out the chaos in my mind.

On most days, I typically have an endless and overwhelming to-do list, filled with parent, coach, writer, runner, and personal goals and jobs. I’ve learned, though, that exercise alleviates a lot of the stress I feel, so I always move my daily workout to the top of my list.

My workout essentially becomes one of my top priorities, regardless of how stretched I am for time. There may be other tasks that have to be taken care of first, but my exercise will usually be done at the earliest opportunity. Everything else falls into any ensuing gaps of free time that become available.

Tip: The way I see it, I will be busy regardless of whether I make time to workout or not. It makes sense to me to exercise in spite of any time or energy restrictions, because there will always be work to do. I’d rather face the workload feeling spent from a good workout, but refreshed and able in mind.

Runner #3: Loved Running Camp, But Hasn’t Run Since

This runner participated in a six-week camp almost a year ago, but once the camp ended, so did her running. Unlike the runner in the first scenario, this runner won’t respond to a manipulation of environmental factors. What she needs is the company of other runners, not so much for social gratification, but for accountability.

Tip: I would go as far as suggesting that this runner may not even enjoy running, and that participating in any type of group fitness class would satisfy her desire to stay active. Finding a workout buddy or hiring a coach would also be an ideal option.

Runner #4: Member of the Military With Orders to Move

This runner is an active duty service member who received orders to move from one duty station to another. In the process of preparing to pack up and leave, she had no time to run. Then, when she arrived at her new duty station (here in Okinawa), she struggled to adapt to the heat and humidity.

Two things I suggest to someone in this type of situation:

1. Establish on paper a set weekly schedule with allocated run times.
2. Make a goal adjustment that allows for a steady and achievable rate of progress.

Tip: Sometimes, when a transition phase comes to an end, things can quickly be put back in order by simply writing out a schedule that reflects any changes in work hours and overall routine. In the case of additional obstacles, such as climate changes that make exercising difficult, a goal adjustment will alleviate any pressure to maintain or exceed previous performance levels.

Runner #5: Sidelined by Injury and Giving In to Inertia

This runner was forced to stop running due to an injury, but it’s been weeks since she was given the all-clear by her physical therapist to resume training. This runner wants to get going again, but she lacks motivation because the idea of having to completely rebuild her fitness base is somewhat depressing.

The best advice I can offer to a runner in this situation comes from blogger Gregory Ciotti. In an article he wrote about building lasting habits, he suggested creating micro-quotas and macro-goals. He said:

Your goals should be the big picture items that you wish to someday accomplish, but your quotas, are the minimum amounts of work that you must get done every single day to make the bigger goal a reality. Quotas make each day approachable, and your goals become achievable because of this.

Tip: Finding the motivation to resume training after an injury setback can be challenging, but when micro-quotas and macro-goals are set it can turn the experience into one that is looked forward to.

Have you had a similar experience as any of these women? What helped you get back on track? Post your thoughts to the comments below.

References:

1. Ciotti, Gregory, “5 Scientific Ways To Build Habits That Stick,” 99U

Photos courtesy of Shutterstock.

The post 5 Tips for Getting Back to Running After a Hiatus appeared first on Breaking Muscle.

The effects of aging on muscle function are different for each person, depending on other factors relative to your lifestyle, as well as genetics. But medical research has shown that in general a gradual loss of muscle function occurs, due to a decrease in both the number and size of muscle fibers. These changes may directly affect our ability to run by decreasing our endurance capacity and our overall strength and balance. The good news is that we can minimize the rate of decline by continuing to run (in a modified manner) and by giving our regular training routine and lifestyle a bit of an overhaul.

Try making some of these changes if you feel that middle age is beginning to slow you down and impair your performance and recovery:

Switch to a Quality Over Quantity Mentality

Consider reducing the amount of time you spend running and then add value to your workouts by making each one purposeful. In other words, don’t just run to add miles to your weekly training log, but ascribe to each run a specific objective.

For example, include in your weekly run schedule one HIIT (high intensity interval training) workout, one easy-paced mid-distance run, one tempo run, and one long run. You can also take advantage of the various pace calculators available online and use them to determine specific training paces for any upcoming race goals you might have. Here are a couple of pace calculators you can use:

• McMillan Running Calculator
• Runner’s World Training Paces Calculator

Learn to Love Strength Training

One of the bonuses of reducing your overall mileage is that it opens up extra windows of time to dedicate toward strength training. Too few runners give credence to the value of strength training and then wonder why they repeatedly suffer from injuries.

Doing a few strength exercises two or three times a week will help to keep injuries at bay by avoiding imbalances in overall muscle strength. Furthermore, stronger muscles improve running efficiency by enabling you to maintain good form when the body starts to fatigue. And of course, greater muscle strength may help you to run faster and longer. A few strength-training resources you might find useful are:

• McMillan’s Strength and Flexibility Training DVD Combo
• Runners World 10 Essential Strength Exercises For Runners
• Quick Strength For Runners by Jeff Horrowitz (reviewed by Breaking Muscle)

Do Exercises in All Three Planes of Movement

There are three planes of movement: sagittal, frontal, and transverse. Movements in the sagittal plane are back and forth, while movements in the frontal plane are side to side, and movements in the transverse plane are rotational. Runners tend to spend a lot of time exercising in the sagittal plane but neglect to do any exercises in the other two planes. This often results in muscle imbalances that can weaken your ability to move and run.

One of the best warm-up routines I’ve seen, which incorporates dynamic movements in all three planes, is Gary Gray’s lunge matrix. It is demonstrated in the following video clip by coach Jay Johnson:

Stretching Might Be Just the Thing for Middle-Aged Runners

In an article on older runners, fitness columnist Jill Barker explained how aging causes muscles to tighten up and lose their suppleness. For runners, this means a shortened stride and consequent increase in risk of joint pain and injury. By stretching after runs, some of the aches and pains brought on by muscle tightness might be prevented.

There are some great short and effective post-run stretch and flexibility routines online, including this short series of inverse poses by Runners World Yoga Instructor, Rebecca Pacheco, as well as her excellent twenty minute recovery yoga video (designed specifically to increase mobility and ease post-run pain):

Find Time for an Afternoon Snooze

The occasional afternoon nap might be just the thing you need to add to your weekly training routine. Napping is obviously not training, but a significant component of training includes recovery and sleep is definitely an essential part of the recovery process. Additional sleep, in the form of daytime naps, is reportedly beneficial in several ways, including the following: 

• Improved mood stabilization, emotional control, and mental balance
• Helps to consolidate memory (especially true for newly acquired skills)
• Improved physiological alertness (after waking up from a nap)
• Improved immune system (reduces inflammatory behavior in the body)

These benefits combined, amount to improved athletic performance and overall quality of life. 

If an Extra Recovery Day Is What You Need, Then Take It

Runners typically follow their hard or long run days with a recovery day, which could mean a day of rest for some or a short, easy run for others. While one recovery day is adequate for most runners, it may be necessary for middle-aged runners to take two recovery days if performance starts to deteriorate or if fatigue and soreness still linger. Keep in mind though that a recovery day doesn’t necessarily exempt you from doing some type of supplementary non- or low-impact cross-training.

Nutrition, Nutrition, Nutrition

I can’t stress enough the importance of eating a well-balanced and healthy diet. As we get older and training takes more of a toll on our bodies, we should be taking just as much interest in our eating plan as we do our training plan.

You probably already know what foods you should be eating, and most of you I’m sure understand the significance of post-run nutrition, but many of you still struggle to practice discipline and consistency in this area of training. It’s much easier to work hard at the physical disciplines of training than it is to resist eating favorite comfort foods. I’m not suggesting that you eliminate junk food altogether, but moderation is better, and if performance and recovery have begun to deteriorate as a result of aging, then less-than-moderate may be better still.

In terms of selecting nutrients that are specifically known to aid in reducing pain and/or inflammation, try these:

• Cherries 
• Curcumin (found in turmeric, and therefore in a lot of Thai, Indian, and Indonesian foods)
• Omega-3 fats (found in flaxseeds, walnuts, beans, fish, and olive oil)
• Sulfur (found in eggs, meat, legumes, nuts, dairy, and various fruits and vegetables)

It’s been said many times by many coaches, that the wisest runners are those who train smarter, not harder. For the middle-aged runner like myself, I’d say that this is a great piece of advice to keep in mind.

References:

1. Kirkendall, D.T. abd Garrett, W.E. Jr., “The Effects of Aging and Training on Skeletal Muscles,” Am J Sports Med, 1998 Jul-Aug 26(4):598-602.

2. Barker, J. “Older Runners – There Is A Middle Ground.” Canwest News Service. Accessed July 16th, 2014.

3. Jockers, D. “Daytime Naps Improve Performance.” Natural News. Accessed July 16th, 2014.

4. Mercola, J. “Decreasing Post-Exertion Muscle Soreness: What’s the Best Way?” Huffington Post. Accessed July 16th, 2014.

Photos courtesy of Shutterstock.

The post Training, Recovery, and Nutrition for the 40+ Runner appeared first on Breaking Muscle.

Such a drastic decline in pace and performance is discouraging, even though I know it’s due to external circumstances beyond my control. I’m sure many of you in other locations are dealing with the same challenge, and if you’re like me and feel a little disappointed that you’re unable to train at your usual level, then try ditching your Garmin.

My On-and-Off Relationship With My Garmin

“Ditch your Garmin?” You’re asking if I really suggested that, aren’t you? Trust me, I understand your hesitation. There was once a time when I would consider forfeiting my run if I woke up and realized that I had forgotten to charge my Garmin. Of course, I could never bring myself to skip my run for that reason, but I would most definitely experience a certain amount of frustration before tying up my laces and heading out the door.

But these days, unless I’m following a strict training plan and need my Garmin to record my splits or cue me on pacing or time, I don’t get all bent out of shape if it isn’t charged. I know the various routes in my neighborhood pretty well (their distances and degree of difficulty), and I simply pick one based on whatever my training objective is for that day.

And choosing to ditch my Garmin is something I frequently do during the hot summer months or when I’m not officially training. Here’s why:

My Garmin Kills My Motivation

At certain times of the year, like now when it’s too hot to run or after a full season of races, it’s not uncommon for runners to hit a motivational plateau. When this happens, strapping on a Garmin may be counterproductive to overcoming a lack of motivation. Garmins, after all, generally don’t lie. They have no qualms in telling you that you did not hit your target paces and times.

My Body Knows Better Than My Garmin

Garmins force us to try and meet certain training goals, even when our bodies would prefer not to. That’s great – except when you’re sick, injured, or over-trained and should not be running at all. But even when the symptoms are slight and running can still be tolerated, it might be best to let your body dictate the run, rather than your Garmin.

I’m Better Than My Garmin Thinks I Am

Conversely, wearing a Garmin can inhibit your true ability. Let’s look at the example of a female runner who has found a generic training plan online with recommended paces. It’s likely that she will do her best to stick to those paces, as best as possible. If our runner is wearing her Garmin, and it alerts her to slow down because she’s running faster than the set pace, she’ll quickly slow down to get back on board with the plan. It’s possible that she’s capable of running faster than the recommended paces, but she won’t know because her Garmin, programmed according to the plan that she’s following, will control and determine her speed.

My Garmin Doesn’t Care About Quality

Runners tend to be creatures of habit and perfection, and when it comes to training runs the need for perfection manifests itself in the form of exactness. In other words, if Jane is supposed to do an eighteen-mile long run, and at 16.5 miles she has depleted her energy stores, you can guarantee that Jane will continue running (or dragging her feet) until her Garmin reads exactly eighteen miles. Why? Because Jane thinks it’s critical that she follow exactly what her training plan instructs. Following your training plan to a T isn’t necessarily a bad thing, but ditching your Garmin may help you to be less concerned about quantity and more focused on quality.

My Garmin Doesn’t Know What I Need

Most runners can tell you what they believe is their “easy” pace. If Jane believes that her easy pace is an 8:30min/mile, then Jane is going to make sure that on her easy run days, that she runs no slower than an 8:30 min/mile pace. Running without a Garmin however, sets you free from any self-expectations, and an easy run can actually be an easy run.

If your training ability is currently impaired due to harsh weather conditions or physical exhaustion, I really encourage you to try leaving your Garmin at home and getting back to running for enjoyment only. That means running without any pace or time goals (a liberating feeling by the way), and hopefully a heightened sense of fulfillment as you temporarily focus on just enjoying your runs.

Photo 1 by slgckgc “Garmin GPS Watch” Attribution-NonCommercial License.

Photos 2 & 3 courtesy of Shutterstock.

The post Get Rid of Your Garmin to Boost Your Performance appeared first on Breaking Muscle.

If you’re a runner who thinks that 5km and 10km races are best reserved for beginners, or for tune-up purposes only, then keep reading. Below is a list of reasons to consider diverting your focus – at least temporarily – from endurance races to shorter-distance races.

No More Long Runs

Some runners have the desire and ability to train for endurance races, but they just don’t have the time. Failure to meet all the training demands of an endurance event typically results in less than satisfactory race results or, worse still, the possibility of injury if the race effort exceeds the athlete’s level of readiness.

Opting to prepare for a 5km race versus a marathon eliminates the need to spend excessive amounts of time training. An advanced runner may complete several long runs of up to ninety minutes in training, but the intermediate-level runner can afford to limit long runs to sixty or 75 minutes and still perform well.

A further advantage of shorter “long” runs is that training is not terribly impacted during the colder or warmer months. It’s difficult to complete long training runs in extreme weather conditions, but shorter runs can usually be tolerated.

Greater Opportunity to Focus on HIIT Workouts

The purpose of high-intensity interval training (HIIT) for runners is to boost speed and fitness, but it’s important to note that any type of speed-work increases the risk of injury. HIIT workouts should therefore be approached with caution and ideally by advanced runners only (tempo and fartlek runs would be safer for less experienced runners).

The great thing about HIIT workouts is that they can yield maximum benefits in the shortest amount of time. While there are various definitions of what a HIIT workout entails, most follow a set number of short, hard intervals, followed by easy recovery periods. When translated into running workouts, an example might be ten minutes of easy warm-up jogging, followed by several sets of alternating twenty-second sprints and ten-second recovery jogs, with the entire HIIT session lasting as little as four minutes and no longer than ten minutes. A ten-minute cool-down jog would complete the workout.

Besides the benefits of speed and fitness, HIIT workouts also help to improve fat-burning ability (more fat and calories are burned in the 24 hours after a HIIT workout than after a longer, steady-state run), heart health (from greater exertion in the anaerobic training zone), and muscle toning ability (steady-state training often results in weight-loss, along with loss of desirable muscle mass).

Enjoyment of Faster Recovery and More Races

Generally speaking, a safe amount of recovery time after running a marathon is approximately four weeks, versus only two or three days after running a 5km race at hard effort. In addition to the longer recovery time, the training period for marathon runners is also significantly longer – for some as long as six months.

Training for and recovering from shorter 5km and 10km races involves far less investment in time, allowing runners the opportunity and flexibility to sign up for several races a year and have fun challenging themselves.

Turning Your Weaknesses Into Strengths

A good friend of mine has had several foot surgeries, resulting in a decline in marathon performance. At one time she was able to run a sub 3:20 marathon but three surgeries later, breaking four hours is a challenge. She still has tremendous strength and speed though, so rather than let her frustration get the better of her, she turned her main focus to 5km and 10km races and has since been sweeping up age group and master’s division awards.

If endurance training has taken a toll on your body either physically or mentally, consider taking a break and reducing the volume of your training without sacrificing your fitness. You can do this by doing what my friend did – by changing your training strategy to one that will enable you to race more frequently but over much shorter distances.

Save Money on Long Run Fuels and Accessories

Since most 5km training runs take less than an hour to complete, there’s no need to stock up on energy fuels or long run accessories. Your natural energy stores are more than adequate for shorter-duration workouts, and besides your running shoes and maybe a GPS watch, there’s really nothing you need to carry.

So get out there and give your run routine an overhaul if endurance training isn’t working for you at this time. The rewards of seeing yourself get faster, fitter, and leaner by doing shorter and higher-intensity workouts and races might be just what you need.

Photos courtesy of Shutterstock.

The post Why You Should Drop the Marathons for 5K Races appeared first on Breaking Muscle.

Marathons are the “giants” of all running races, the ultimate goal for many who venture into the sport of running. Some runners, however, set their sights higher still and consider tackling an ultra-marathon.

An ultra-marathon is any race distance greater than the marathon distance of 26.2 miles. It can be anywhere from thirty miles, to 100km, to 100 miles, or even farther. Ultra-marathons are commonly planned along trail routes, but some are pavement races and others are timed track events.

As more and more runners give thought to trying their hand at an ultra-marathon, they are asking what changes they need to make to their training strategies. Some of these questions are addressed and answered in this article.

Should I Just Increase My Weekly Long Run?

One of the key differences between marathon and ultra-marathon training is the long run. When training for an ultra, runners must learn to get comfortable running on tired legs, so instead of running just one long run a week as they typically would in marathon training, they will run two back-to-back long runs with rest days either side. This strategy seems to work well for a lot of ultra-runners, but there are plans out there that include just one long run a week, and if that’s your preference, then go for it.

Also, the distance of long runs is less relevant for the ultra-marathon runner. Marathoners typically aim to achieve specific distances each week, but a key focus of ultra-marathon training is not so much mileage as it is “time on feet.” Hence many ultra-marathon plans prepare runners for their race by giving them weekly long run goals that progressively increase by time versus distance.

What About Speed Work?

While speed work is not emphasized in ultra-marathon training, it’s also not something that should be completely neglected. Your long runs will obviously be done at an easy (and sometimes very slow) pace, but you don’t want to get too comfortable running slow.

A good idea to ensure you maintain some speed is to add a mid-distance run during the week where you run part of the distance at marathon pace. For example, a nine-mile run could be broken up as follows:

1. First three miles at easy pace
2. Next three miles at marathon pace
3. Final three miles at easy pace

What About Hill Workouts?

Speed workouts may not be a priority when it coms to ultra-marathon training, but hill workouts most definitely are, even when training for an race that takes place over a flat course. Hill workouts challenge the heart and lungs, increase leg strength and speed, and improve stamina. Doing intervals on hills versus flat ground also helps to reduce the risk of injury, since there is less impact on the joints and tendons.

This article by training 4 endurance provides a thorough explanation of the benefits of hill training, as well as examples of different types of hill workouts.

Should I Take Walk Breaks on My Long Runs?

This might be a difficult concept for marathon runners to grasp, but yes – learning to walk during long runs is not only okay in ultra-marathon training, but also recommended (at least for those new to ultra-marathons).

A lot of ultra-marathons take place over mountainous and technical terrain, at times forcing runners to slow to a walk in order to safely move forward. Alternatively, ultra-runners tend to take frequent walk breaks anyway, due to sheer exhaustion. It’s necessary therefore to train your body to recover quickly from walk breaks by comfortably transitioning back to running. The best way to do this is to practice on your long runs.

Are My Usual Sports Drinks and Gels Enough?

Sports drinks and gels mayget you through an ultra, but a much more sustainable option is to consume solid foods. Ultra-marathoners are out running for several hours at a time and calories are expended at a rapid rate. If calories are not adequately replenished, you will stand little chance of making it to the finish line. Worse still, it’s possible that you’ll also experience some physical discomfort resulting from stomach distress and/or dehydration.

The best way to conserve your glycogen stores is to start consuming carbohydrates as soon as you start running. Some carbohydrate-rich food and drinks to experiment with on long runs include energy bars, dried fruits, pretzels, bagels, sandwiches, boiled potatoes and sweet potatoes, candies, and your choice of sports drink. Don’t break the golden rule though of trying a new food on race day; it’s best to eat and drink what you know your body is already accustomed to.

I’m sure some of you may be thinking at this point that it must be difficult eating solid foods while running, but remember – walking is okay! Take advantage of your walk breaks by choosing those moments as opportunities to also eat and drink.

How Am I Going to Carry the Extra Foods and Drinks?

A support crew often assists elite ultra-marathoners by providing pacing assistance and transporting foods, drinks, and gear. The average competitor on the other hand, is responsible for getting him- or herself to the finish line with no help at all. As such, a good-quality hydration pack will enable a runner to carry a decent amount of food, liquid, and other essential items. It’s best to practice running with your pack (fully loaded) on most of your long runs, and to resist asking family members or friends to meet you at designated locations with food and drinks.

Am I Fit Enough?

If you’ve already run a few marathons, then you’re certainly fit enough to run an ultra. A more important question to ask yourself is if you have enough mental strength? Most ultra-marathoners will tell you that it’s not physical strength that carries them through the final stages of a race, but pure grit and a strong mind.

One of my ultra-runner friends shared with me a strategy that she employs when training for races. She sets out on hours-long mountain climbs by herself. The point of these solo mountain climbs is not so much the physical challenge, but the challenge of being out in the wilderness alone. Unlike marathon races where you almost always have runners beside you, in front of you, and behind you, ultra-marathon races are so long that runners eventually spread out and often end up running alone. It’s good to get comfortable running for long periods of time without anyone else around.

Remember, there are no hard and fast or right and wrong rules when it comes to ultra-marathon training. Just like marathon races, you’ll learn from each experience and figure out what works for you and what doesn’t. One thing you can be sure of though, is that you’ll have a much greater chance of accomplishing your goals if you are consistent in your training. If you’re not sure that you have the time or the will to fully commit, then wait until you do.

Photos courtesy of Shutterstock.

The post Everything to Know About Ultra-Marathons appeared first on Breaking Muscle.

My initial thought about her question was that none of the other stuff is necessary, but as I went through my own stash of accumulated running gear, I quickly realized there are several items that I have come to depend upon and appreciate.

Essential Running Gear: Shoes

Shoes are obviously a requirement for running, but your standard tennis shoe probably won’t cut it. While the experienced runner understands the importance of proper shoe selection, the beginner runner is often uninformed about the different types of shoes.

There are basically three main categories of running shoes:

1. Neutral – These shoes are for the runner with higher arches, a lighter body frame, and an efficient running gait (no excessive outward or inward rolling of the foot).
2. Stability – These shoes are designed to help prevent excessive pronation (outward rolling of the foot), by providing a little more ankle and arch support.
3. Cushioned – These are generally recommended for heavier runners who need extra cushioning to help stabilize the ankles and control pronation.

Minimalist and over-sized shoes are now also available, but for the purpose of keeping it simple and straightforward, I’ll leave these out.

Having your running gait assessed by a shoe specialist is the best way to determine the type of shoe that is best for you, but if that’s not an option, then you can do what’s called the wet test. Runner’s World has easy step-by-step instructions.

Essential Running Gear: Apparel

The main concern to be aware of when shopping for running clothes is that you should stay away from cotton. Cotton sticks to you once you start sweating, unlike synthetic fabrics such as Dri-FIT or COOLMAX , which draw the sweat away from your body and keep you more comfortable. For women, the other main concern is that you invest in a few good quality sports bras. Moving Comfort is a favorite brand for many female runners.

Essential Running Gear: Sunscreen

This is definitely an essential item, especially during the summer months. Two sunscreen products recommended by the Skin Cancer Foundation that are appropriate for active people are:

• AVEENO Hydrosport 50 SPF/UPF
• Banana Boat Sport Clear Spray 50+ SPF/UP

Essential Running Gear: Hat and Visor

Wear a visor during the summer months to protect your face from the sun, and a hat during the winter months to retain heat that is lost through your head, and to protect your ears.

Essential Running Gear: Sunglasses

Remember that the sun can cause considerable damage to not only the skin, but also to the eyes. Investing in a pair of performance sunglasses is highly recommended, and if you’re discouraged by the high prices of many of the top brands then check out this less expensive selection, available online at L.L. Bean.

Essential Running Gear: Hydration Pack or Handheld Bottle

I can’t stress enough the importance of carrying water and/or some type of sports-drink during summer runs that last longer than an hour. Two heat conditions runners want to avoid are overheating and dehydration. For a great selection of hydration packs and hand-held bottles, visit either Road Runner Sports or Running Warehouse.

Essential Running Gear: Reflective Clothing or Accessories

Please don’t run outdoors when it’s dark without wearing some type of reflective clothing or reflective accessory item. Just a few months ago, a good friend of mine was out riding his bike in the early hours of the morning when he was struck by a taxi driver who failed to see him.

Runners move much slower than cyclists and are potentially less visible to drivers. A lot of running shoes and running clothes are made with reflective stripes, but for added protection you can buy a cheap reflective belt or vest. Road Runner Sports carries a wide range of reasonably priced safety and reflective gear.

Recommended Running Gear: GPS Watch

Beginner runners don’t need to buy a GPS watch, but if you’ve decided that running is a sport you’d like to get serious about, then a GPS watch can definitely help you to improve. To start out with, I’d recommend a basic watch that’s easy to use and allows you to track your time, pace, and distance. For example:

• Nike+ Sportwatch GPS 
• Garmin Forerunner 10

Recommended Running Gear: Compression Socks

Many runners are convinced that compression socks improve performance and aid recovery. I don’t know how effective they really are, but I do enjoy wearing them after my long runs. They seem to provide relief for my calf muscles and reduce tightness the following day. Compression socks are really only recommended however, if you plan on training for a long-distance race such as a half or full marathon. You may need to try several brands before settling on one that feels comfortable for you. My favorites are:

• Zensah leg sleeves
• Injinji Compression Over-The-Calf Toesocks

Recommended Running Gear: Nutrition Aids

These are not necessary when you are first starting out as a runner, but if you are contemplating training for a half or full marathon, then you’ll want to consider buying some nutritional supplements and fuels that will provide energy and nourishment prior, during, and after your training runs.

There are many options for you to choose from, but my favorites are from the Hammer Nutrition product line. I prefer their products because they do not contain any colorings, artificial flavors, preservatives, or added simple sugars, and I’ve had great results from using them.

Good luck with your running endeavors, and remember, the items listed above may be “essential or recommended,” but as long as you have a decent pair of running shoes and a few clothing items appropriate for running in, then there’s no reason why you can’t start running now!

Photo 1 courtesy of Shutterstock.

Photo 2 courtesy of Moving Comfort.

Photo 3 courtesy of Running Warehouse.

Photo 4 courtesy of Road Runner Sports.

Photo 5 courtesy of Hammer Nutrition.

The post A Beginner’s Guide to Running Gear appeared first on Breaking Muscle.

One of my regular activities involves Saturday morning trail runs with other women. We belong to a group called WOOT (Women on Okinawa Trails), and we enjoy breaking up the monotony of weekday pavement runs by taking to the trails. Last summer, we realized that hiking the trails would open up opportunities to encourage less active family members and friends to get moving.

We’re Not Moving Around Enough

According to the Centers for Disease Control and Prevention, statistics published in 2013 suggest that 60% of American adults do not get the recommended amount of physical activity.

Furthermore, the University of Rochester Medical Center published in its Health Encyclopedia that 50% of adolescents do not get enough physical activity and on average they spend 7.5 hours a day on TV, computers, games, and cell phones.

What these statistics imply is that an equally high number of Americans will invariably suffer from various health problems as a result of inactivity.

The American Heart Association recommends at least thirty minutes of moderate-intensity aerobic activity at least five days a week for overall cardiovascular health, and moderate-to-high-intensity muscle strengthening activity at least two days a week for additional health benefits.

For children (six to seventeen years), the duration of aerobic activity should be sixty minutes a day, and muscle strengthening activities are encouraged at least three days a week.

For some, finding time to exercise is legitimately difficult. But let’s face it, most people choose not to exercise because they favor other types of activities.

Maybe the key to getting people moving is to stop showing them all the reasons why they should exercise, and show them instead some physical activity options that might actually appeal to them.

The Reason to Choose Hiking

Hiking is a physical activity that may potentially appeal to a large and diverse group of people. It’s a physical activity that does not require a certain level of fitness, a certain skill set, or expensive clothes and gear.

All that’s needed is a decent pair of hiking shoes and maybe a hydration pack or a hand-held water bottle. Obviously, those who venture into more adventurous forms of hiking will want to invest in additional and more quality shoes and gear, but for the beginner hiker none of these extras are necessary.

Some of you may be asking at this point how hiking is any different to walking, and if walking seems like a pretty boring activity, then why would hiking be any different?

Besides the obvious answer that you’re expecting – that you get to appreciate the beauty of nature and the outdoors – hiking can be an activity that everyone in the family is able to participate in, hence it makes for a great family day out, or on a larger scale, a family and friends group event.

One way that our trail running group has attempted to turn hiking into a fun family and group activity is by advertising it as more of a social versus sporting event.

We encourage friends to bring their friends, and our kids’ friends to bring their friends, and so forth. For the young ones, we try to make the event enjoyable by providing “nature hunt” challenges and offering prizes.

The kids get so caught up in finding answers to clues along the trails that they forget they are even exercising. Likewise, the adults are typically so engaged in conversation that their fluctuating levels of exertion often go unnoticed.

The Benefits of Hiking

But on a more serious note, hiking provides some great benefits for adults and youth alike. First of all, hiking is a low-impact activity and therefore ideal for beginner exercisers, or individuals who are younger, older, overweight, or who suffer from arthritis or osteoporosis.

Such individuals can enjoy the fun aspects of hiking while also reaping the following benefits:

• Weight loss, especially when uphill hiking is involved. The number of calories burned during uphill hiking is comparable to that of jogging.
• Improved cardiovascular fitness, which is important because it elevates your heart rate, which in turn strengthens your heart and blood vessels.
• Improved muscle tone, especially if the course is quite vigorous and causes your legs to work harder.
• Healthier bone structure, due to the pressure that hiking places on the bones.
• Greater mental clarity, as hiking activates awareness in all of your senses, but especially your eyes and ears.
• Reduced stress and general feeling of fulfillment. Any type of exercise, hiking included, helps to relieve stress and lead to feelings of fulfillment and overall better mental health.

In a day and age where technology has greatly increased the number of entertainment options and broadened our work capabilities but also lengthened our working days, adults and youth need to be enticed to work out.

If you live near some trails and have the opportunity to organize a hiking event, I encourage you to do so and then invite as many friends and family members as possible.

Remember, hiking can be as easy or as difficult as you like. Start with short, easy routes and build up to longer hikes over increasingly difficult terrain. And most important of all is keeping it fun!

References:

1. US Dept. of Health and Human Services, Center for Disease Control and Prevention, “Physical Activity and Health: A Report of the Surgeon General Executive Summary.” Accessed May 7, 2014.

2. University of Rochester Medical Center. “Exercise Goals for Kids.” Accessed May 7, 2014.

The post Hiking: A Fun Way to Get the Family Moving appeared first on Breaking Muscle.

What It Feels Like to Hit the Training Wall

Training for a marathon takes a toll on the body, but if you’re that runner who sets the bar high – you never miss a workout, you never shortcut a workout, and you’re willing to endure pain for the sake of improvement – then the impact on your body will be greater still.

Some athletes can handle the progressive overload without encountering any problems, but for some, there is just no getting around that wall. It may appear during one of your last long runs or during a tough pace or interval workout. When it does show up it forces your body to shut down and cower in front of it. There is nothing you can say, do, think, or feel that will give your legs and lungs the strength to push forward. You’re physically and mentally spent.

This happened to me recently, during a long run and also during a 10km race the week prior. It also happened to a friend of mine during her final twenty-miler, the week before her marathon taper began. She had to call her husband at mile twelve to come and pick her up (although he talked her into finishing her run).

It’s not all gloom and doom, though. The friend I mentioned above went on to take second place (overall women) in the marathon she ran. And I’m sure there are countless others who have hit the wall in their training, yet managed to get back on track and successfully meet their race goals.

Why You Hit the Wall

Before I offer some advice on resuming training beyond the wall, let me first explain why some of us hit the wall in the first place and what happens to our bodies during the training process.

In order to see improvements in speed and endurance, you must be willing to work hard, then harder, and then harder still. The body has to experience a progressive amount of overload or stress (more than it has experienced in previous workouts), in order to adapt and get stronger. Recreational runners, with no specific goals in mind other than that of running for enjoyment, don’t really need to enter the realm of pain and discomfort. But any runner working hard to reach a specific goal will most likely be following a plan that takes them further and further beyond their comfort zone.

If all goes well, the desired adaptations will take place without an over-accumulation of stress. For some runners though, a temporary setback may occur towards the peak of their training when the workouts are much harder and their bodies are too exhausted to complete them. It’s also possible for other non-training stressors to contribute to their over-trained state. Things like family and job obligations, financial concerns, poor diet, lack of sleep, and relationship problems. These types of variables often go unnoticed until it becomes clear a decline in performance is occurring.

5 Tools for When You Hit the Wall

So what action should a runner take if he or she should meet the proverbial wall – at the peak of training?

1. Put Things Into Perspective: It would be easy to embrace a defeatist mentality at this point in your training. When you have worked so hard, and the gains have been visible, it’s a huge disappointment to suddenly take a step or two backwards. But take a minute to focus on the fact that progress has already been made, and beneath the layer of fatigue and stress lays a well-built foundation of steadily acquired strength and endurance. In other words, trust in your training.

2. Identify All Your Stressors: Reduce or eliminate the ones that are within your control.

3. Take Extra Rest Days After Harder Workouts: You’ve most likely been following your hard (or race-specific) workouts with a recovery or rest day. Try following hard runs with an additional recovery or rest day. Allow your body extra time to recover and de-stress.

4. Reduce the Volume and/or Intensity of Your Training: Do this until your body reaches a level of recovery where you feel well enough to return to your original workload. You should be nearing your taper period at this time, so even though you will feel as if the reduced training was a premature taper, don’t try and make up the missed workouts. You’ll end up right back at square one and probably ruin your chances of running a decent race.

5. Future Measures: Learn from your mistakes and keep a training log the next time you start a training cycle. One of the things I recently started with my clients is a color-code system. I got the idea from coach Jenny Hadfield of Runner’s World, who uses this system with her clients to monitor and discern early warning signs of overtraining. Basically, you would record “yellow” if you felt strong, “orange” if you felt okay (neither awful nor great), or “red” if you struggled to finish. Ideally, you would see mostly yellows and oranges, but if you started to see a pattern of increasing oranges and reds, then that would be an indicator that something is impairing your ability to recover. Catching the warning signs early on may help you to skirt around that wall during the sharpening phase of your training.

A final thought: even if you don’t recover in time to run a good race, you can still run and enjoy your race. There is no runner’s rule that says goals are not allowed to be modified at the last minute. And there is no shame in changing your race goal from that of finishing in a specific time, to that of just finishing. As many of my athlete friends like to say, there will always be more races.

Photos courtesy of Shutterstock.

The post When You Hit the Wall in Training: 5 Ways to Fix It appeared first on Breaking Muscle.

What Is Pre-Race Anxiety?

Pre-race anxiety is certainly not uncommon, but the degree to which it influences a runner’s thoughts and performance vary from person to person. Some runners can channel their nervous energy in a positive direction and use it to their advantage, while others allow it to cause a considerable amount of undue stress.

This year, at the Boston Marathon, runners are going to have to contend with not only the usual feelings of anxiety, but also anxiety generated from the threat of another terrorist attack. As much as we would all like to think that such a threat doesn’t exist, the possibility will nonetheless cast doubts and fear in the minds of many.

What runners need to understand is that anxiety, or stress, if elevated to greater-than-normal levels, can result in a variety of negative reactions, some of which include: impaired judgment, feelings of being overwhelmed, and a consequent decline in confidence, as well as physical symptoms such as nausea and dizziness, tight muscles, and aches and pains.

Since the onset of pre-race anxiety tends to start a day or two before races, it’s important that runners try to develop some type of de-stress routine. This is not easy, but it’s worth attempting.

Even the Professionals Experience Anxiety

I’ve experienced enough bouts of severe anxiety that learning how to control my nerves is now a priority. In past races where my nerves have gotten the better of me, I’ve struggled to control my breathing and have even experienced uncontrollable shaking.

Elite runners are not exempt from experiencing pre-race anxiety either. In fact, it’s likely that they’re more prone to it. In a recent interview I had the opportunity to participate in, I was able to talk briefly with semi-retired professional runner, Hal Higdon, and hear his take on nervous runners:

Being a competitive runner, I’ve never gone to a starting line without being extremely nervous about it, worried about my ability to perform. I remember standing on the starting line at the World Masters Championships in Toronto in 1975, seconds before the gun was going off, and I was sure I was not going to be able to move … I had this vision that the gun would go off and there would be ten or fifteen other runners taking off and I would be standing there paralyzed.

Hal went on to say that nervousness is “frankly” quite normal among competitive runners, and while this year’s Boston Marathon will be a little more worrisome for some, he encouraged nervous runners to take advantage of the large crowd support.

How to De-Stress Before the Race

In addition to finding comfort in numbers, here are a few other tips to help you control your nerves:

A final tip: one coach I know likes to remind his runners that races are just like “days at the office.” There is nothing to fear if you remember that you’ll simply be doing what you typically do on an almost-daily basis.

Have you experienced pre-race anxiety? What helps you relieve the stress? Post your thoughts and experiences to the comments below.

Photos courtesy of Shutterstock.

The post How to Manage Pre-Race Anxiety appeared first on Breaking Muscle.

The Slippery Slope of Chronic Pain

Unlike acute injuries, which occur suddenly as a result of some specific or traumatic event, chronic injuries develop slowly and are long-lasting. In runners these injuries typically present themselves in the form of subtle, but nagging symptoms. But because most runners can’t imagine a worse fate than not being able to run, they tend to ignore the warning signs.

Several years ago, when I was training for the San Francisco marathon, I started experiencing minor pain and tightness in my right hamstring. As my training progressed, so too did my level of muscle pain and tightness. I nursed the symptoms as best I could. I iced, I took anti-inflammatory medications, and I took days off, resorting when necessary to lower-impact activities. None of these things, however, prevented my hamstring from completely tearing during the marathon. The end result? Five months of physical therapy and no running at all.

The Consequences of Ignoring Symptoms

Some of you can relate to my experience. You’ve been aware of some niggling joint or muscle pain, but you keep telling yourself it’s nothing to worry about. The pain doesn’t disappear, but because you’ve already invested time and money into an event that you feel you “must” complete, you continue to run.

Or, maybe you’re not even training for an event. Maybe you’re dealing with an overuse injury, but you’re so afraid of losing the fitness gains that you’ve so far achieved that you’re reluctant to take time off. Alternatively, perhaps you’re one of those runners who refuses to acknowledge the early warning signs of an injury because a) you’re as dependent on your running routine as you are on your daily coffee, or b) you believe that running is the most effective means of keeping your weight in check.

Whatever your reality may be, it’s obvious that when you (and I) ignore signs of a potentially serious injury, we are setting ourselves up for a far worse predicament than if we stop running altogether. Unfortunately, statistical evidence (relative to the number of runners who sustain overuse injuries each year), suggests that many runners are unwilling to rest when rest is what they need. If you’re one of those runners, and you do end up with a debilitating injury, here are some things you can do:

Treat the Injury: Consult a physical therapist, but more importantly follow through with the recommended treatment. (Runners who typically don’t incorporate dynamic stretching and strength work into their overall exercise routine are probably also unlikely to follow through with physical therapy exercises.) Ice the inflamed area several times a day until swelling is reduced, and if necessary take an over-the-counter anti-inflammatory medication. Accept that complete rest may be the best option.

Try Alternative Treatments: Things such as deep-tissue massage, acupuncture, chiropractic therapy, electrical muscle stimulation (EMS), and foam rolling.

Don’t Stop Exercising Altogether: Fill your regular running times with other cross-training activities that won’t hinder your recovery. If low-impact exercise machines (elliptical trainer and stationary bike, for example) don’t cause you any pain, then use those as a substitute until you can run again. Or get into the pool and try pool-running.

Use the Time for Learning: If your injury is so bad that you are forced to abstain from all forms of exercise, spend your recovery time educating yourself on how to prevent chronic injuries. In addition, develop a new mindset that will motivate you to take better care of yourself once you are able to get back to running.

Don’t Ignore Your Nutrition: Nutrition plays an importantrole in either advancing or slowing down the healing process. If you want to speed up your recovery, make an effort to eat mostly whole, natural foods, and especially foods with anti-inflammatory and healing properties such as dark, green leafy vegetables, dark red and blue berries, and high-quality protein sources (fish and seafood, nuts, legumes, and seeds).

The best advice of all however, and by far the most difficult, is that you simply heed the early warning signs of an injury and stop running until you can run with minimal or no pain. A brief running sabbatical is much easier to endure than a long-term (and possibly indefinite) one. Listen to your body so that your runner’s high doesn’t become your runner’s low.

Photos courtesy of Shutterstock.

The post How to Save Your Runner’s High From Becoming a Runner’s Low appeared first on Breaking Muscle.