Overtraining Symptoms

This time when the symptoms of overtraining came, I could recognize them right away. Some of the overtraining symptoms for me were.

• Persistent fatigue
• Legs felt heavy and tired
• Problem staying asleep
• Facial acne
• Hormonal imbalance

I decided against racing Eugene Marathon. I have never given up on a race unless I am injured. When I made the decision, I was sad. I thought I had failed somehow.

One of the reasons I pulled out from the race was the concern about an injury or overtraining, but the main reason I decided against it was because I was starting to lose the joy in my daily runs. I love this sport and want to continue running for years to come. I knew the only way to do that was to bring back the joy of running in my life.

I started to struggle mentally, dreading the workouts. I had put so much pressure on myself to improve my pace. I knew I didn’t want that. This sport has always brought me happiness and I wanted it to stay that way. Looking at my training logs, I knew I needed more training time to have a stronger running body. Specifically, I need speed endurance which will take some time to develop.

For the past two weeks, I have been running just to have fun. Reconnecting with the joy of running without any pressure of a race where I’m trying to get better has brought the experience of running joyfully back to me. I am running races but just to enjoy the experience of racing. With each mile I run I am grateful for what my body does. I celebrate small victories. My body has surprised me with some fast-paced runs, when I’m not even trying to go fast. See my Starva screenshot above.

How to Discover Running Joyfully

I am enjoying my recovery days and enjoying every minute on the road. Instead of obsessing about the future and stressing that I’m not fast enough. I am focusing on small changes like improving my form, improving my breathing, and improving nutrition.

I have learned from this experience that sometimes you hit low moments along your journey. It’s always a good idea to look back and see if you are still finding joy in your journey. If not, try to bring the fun back by renewing your commitment.

Now when I run, I run in the mile I’m in. I try to find peace and tranquility in each mile. I am glad I have found the joy of running again.

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Community

The benefit that strikes out is the community aspect of racing. Racing brings the running community together. I am an introverted person, and I love my solo runs, but races are the perfect way to be surrounded by like-minded people, even for someone like me. Fellow runners in my race corrals have taught me so much about racing. From the marathon expo to the finish line, the support and camaraderie of runners is like none other. Races are like big fitness and running parties.

Motivation

I love the motivation that a scheduled race gives you. The date on the calendar is an excellent way to set a timeline for your running and fitness goals. For me, goals of running with a friend, setting a personal best, or just finishing strong are great for a confidence boost. After achieving the goals for a particular race, I am motivated to set the bar higher for the next race.

Structure

One of the best things about race training is the discipline and structure. I am a pretty self-disciplined person, but life happens; yes, I am talking about kids, work, and home. These things get in the way of exercise schedule quickly. Running with an aim, like a future race,  will help you put various runs on your calendar and motivate you to prioritize your running workouts. You will be able to gauge your progress with structured running.

Challenges

Racing always comes with challenges, managing the training schedule, staying healthy and injury-free, or a hilly course. I like to embrace challenges because they push me out of my comfort zone. I want to do more, push harder, get tougher, and races give me ample opportunities to do just that.

Travel

Racing is a great way to travel around the states and worldwide. I know a few athletes who have run a marathon in every continent of the world. Many runners set to complete the fifty-state challenge and go around to see all fifty states. What better way to explore a city than racing in it? It’s a perfect opportunity to explore the state and turn it into a runcation.

You can reap all these benefits from racing. Try putting a race on the calendar this spring and see where it takes you next. You might get hooked on racing and running.

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How to Tell if You Are Quad Dominant

• If you’re not sure that you belong to the quad dominant group, here are some things to look out for.
• In a reclining core exercise, where your back is flat on the mat, you feel your hip flexors muscles. Hip flexor muscles is a group of muscles that run around your groin area and attach the upper legs to torso.
• You always feel the front of your legs when you squat and lunge but nothing much in the back of your leg.
• You feel a strong stretch in the front of your legs when you go into a bridge position.
• Your quads and hip flexors are sore after running and walking

What Causes Quad Dominance

Quads are the muscles across the front of the thigh that are responsible for flexing your knee. The muscles at the back of your legs, hamstrings, and glutes, are responsible for extending your knee and extending your hips. When your body relies primarily on the front on of your leg for extension and flexion of the knee and hips, that’s what’s called quad dominance. In simple terms, there is an imbalance between quads and hip flexors, and hamstrings and glutes.

The muscles in front of your body try to take over every movement even when its none of their business. Our bodies like to take the path of least resistance. When you have weak muscles in your body, the stronger muscles take over the work of weak muscles.

Modern humans like to sit for extended periods of time. All the sitting at the office desk shortens and weakens your hip-flexor muscles and shuts off your butt muscles. This results in a muscle imbalance in your legs and leads to quad dominance very quickly.

Runners and Quad Dominance

Quad dominance presents as overstriding for runners. Overstriding means that the runner’s leg is falling too far in front of the body with an overly extended leg. This results in the knee absorbing most of the landing force which stresses the knee. Overstriding can lead to injuries. Coach Caitlin Sapp explains it well in her blog, “your leg is the pendulum which should move equally in front and behind your body at any speed. When we overstride, the pendulum is swinging more forward than it is backward, as we are not getting the leg behind us while running.”

Another reason why quad dominance doesn’t work for runners is it leads to fatigue early. Quadriceps muscles are made for power and mostly consist of fast twitch muscle fibers which fatigue quickly. Glutes have mostly slow-twitch fibers and are supposed to endure. Relying on your quads results in less endurance and poor aerobic capacity.

Quad Dominant Running Injuries

Whenever I tell someone that I am a runner, people always tell me that they can’t run because it hurts their knee. The painful knees aren’t due to running. The painful knees are a result of poor posture and quad dominance. When a runner is running at speed, a lot of force is required from the muscles to extend the hips. Because of the poor posture and weak gluteus muscles, runners favor the quads to do the work instead of the glutes. This results in sheer forces at your knee which can lead to many injuries for runners.

The most common running injury because of this postural asymmetry is an adductor or quad strain.  Other common injuries seen in quad dominant runners are shin splints, tibial stress fractures, knee osteoarthritis and plantar fasciitis. Notice that these running injuries are in the front part of the legs, the muscles that are overused.

Bottom Line

Strengthening the weak muscles and placing your hips over your feet when you land, can relieve the knee pain, and avoid these leg injuries. Next time you go on your run, make a video of yourself running from a lateral view. Check if your legs are following the full pendulum swing or not.

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Just like we strength train our hamstrings and glutes we can train our diaphragm and intercostal muscles for deeper breathing. The diaphragm, a dome-shaped muscle that separates the chest cavity from the abdomen, is the most important muscle used for inhalation. The intercostal muscles help move the rib cage and assist in breathing.

Most of the runners take shallow breaths and practice chest breathing. Chest breathing can be a hard habit to kick since most of us spend many hours hunched over our computers, shortening the chest muscles, inhibiting deep breathing. A good way to switch to deep belly breathing is to do breathing exercises when you are not running.

Here are a few exercises that every runner should be doing.

Belly Breathing

Belly breathing activates your diaphragm. You can practice this exercise in a seated position or lying down on your back. Lying down on the floor is a better option because gravity isn’t working against your body.

• Lie on your back with your knees bent and feet on the floor.
• Place one hand on your belly and one on your chest.
• Inhale as deeply as you can. Imagine filling up your belly like a balloon.
• Deflate the balloon, emptying all the air from your stomach.
• Take 8 – 10 breaths for a pre-run warm-up or any time of the day.

Combination Breathing

Second breathing exercise is combination breathing with pursed lips. Combination breathing makes breathing slower and intentional. Inhaling through your nose and exhaling through your mouth.

• Come into a seated position or lay down on the floor.
• Inhale through your nose for two seconds.
• Purse your lips like you’re blowing a candle and exhale for 4-6 seconds.
• Repeat this exercise 8-10 times.

Rhythmic Breathing 

This breathing exercise is my favorite because you can do it while running. Try to practice a 3:2 breathing rhythm. Inhale for 3 strides and exhale for 2. Every time you exhale you will land on different foot. This breathing pattern reduces the chances of injury and muscle imbalance.  It’s a great technique for increasing lung capacity.

• Inhale through your nose.
• Take 3 steps on inhale and 2 steps on exhale.
• Repeat for 10 breath cycles and repeat as you can.
• Try to increase the number of breath cycles in each round.

References

• doi: 1177/1941738112445871

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Trail running is more technical than road running. It would help if you had different gear and metrics to measure your performance on trails. It involves more stress on your body and mind because you always pay attention to the terrain with all the twigs and turns.

Some of the tips for transitioning to trail running are:

Go Easy with Mileage – We all want to get the same mileage as the road on the trails. I am learning that’s the mistake I’ve been making. Build the mileage slowly on trails to avoid injuries. Running on the trails requires more effort and energy.

Change Your Shoes – Road running shoes are lightweight and keep you fast on paved surfaces. On trails, you’ll need stability, traction, and durability to protect you from uneven surfaces. Visit your running shoe store to get fitted for a good trail running pair. You can check out some trail running shoe recommendations here.

Go Hybrid – You don’t have to ditch road running altogether. A hybrid approach where you alternate trail running days with road running can be great for your body. The softer trails will give your joints the cushioning they need. You will be able to work different muscle groups on the trails and paved roads, leading to a better running economy on the road.

Strength Train – While strength training is essential for all runners, it’s crucial for trail runners. Try glute activation exercises with bands and plyometric exercises to build glute strength. Strengthening the lumbopelvic hip complex, especially the lower back, with exercises such as dead bugs and planks will pay you a high dividend in the form of better performance. Add agility drills for better reaction time.

Performance Metrics – Trail running calls for different metrics. Your pace will be much slower than your road runs, and it won’t be as steady either. Monitoring power and heart rate will give you a better measure of the running workload on trails.

You might be surprised that trail running doesn’t feel as natural as road running initially. Don’t be discouraged; your muscles will get stronger, making your trail runs much more pleasant with a little bit of practice and time.

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Base training, in simple terms, is the basic work that you do before doing the more complicated workouts in your training cycle. It’s the phase of training where patience is required, and you put in a lot of slow miles. Most of the athletes start their training year with a base-building period. For most elite runners, it’s the period from November to January. 

There are many physical benefits of base training. Plus, this period gives athletes a chance to correct their form and work on injuries. Base training should be a staple for every running program. According to coach Andrew Simmons ” Shaky foundations don’t produce solid future structures.” Like the foundation of a house determines how strong the building is, the amount of time spent on base training determines the outcome of an athlete’s season and performance. 

A Bit of History-

Before 1960, athletes repeatedly did interval training, day in day out. In the 1960’s Olympic games, New Zealand athletes won medals in many track and field competitions, and most of them were trained by the coach, Arthur Lydiard. Lydiard believed that building an aerobic base by training at lower intensities would allow athletes to get stronger during the main training phase and peak on time for their competitions. According to Lydiard’s pyramid, the bigger the base, the higher the athlete’s peak. 

Building the Aerobic Capacity-

You might have heard that the reason to build the base is to build aerobic capacity. Most of the new runners, when they first start out, want to run fast, period. So, they train vigorously every day. Soon, they overtrain or get injured. If that isn’t the outcome, they reach their goals in the first season and plateau for the rest of the year. Does that sound familiar?

Science Behind Base Building- 

Building the aerobic capacity lets the athletes efficiently buffer low levels of lactate. According to LiveScience, lactate is a chemical byproduct of anaerobic respiration, the process by which cells produce energy without oxygen (1). Increased lactate, due to anaerobic energy production, in your bloodstream leads to acidic blood with pH levels below 7 (2). Lowering of blood pH produces multiple symptoms associated with fatigue such as muscle burning and reduced work capacity.Base building prepares the body’s lactate buffering engine to keep the blood pH levels stable. Base training also builds capillaries that transport oxygen and allow efficient glycogen storage. Metabolically, your body becomes better at using fatty acids and spares the glycogen stores. 

Proper base building is essential. Without a proper base it isn’t possible to reap all these benefits of base training. Most of the athlete’s base training should be in the endurance zone or ZONE-2. You can calculate your endurance zone by plugging the heart rate numbers in a maximum heart rate formula. Endurance zone is 70% – 80% of your Max Heart Rate. You can visit omni calculator to calculate the numbers for you. The larger the base you build in this zone, the better your training will be for the rest of the year.

Arthur Lydiard, the father of base training, has presented many base training plans depending on athletes’ training age in his book Running to The Top. An example training plan form his book for a new runner is below. This plan can be progressed by increasing the running time. For injury-prone athletes alternate days can be cross training days. The critical thing to remember is to keep most of these miles at endurance or aerobic pace.

Monday 15-30 minutes

Tuesday 30 – 60 minutes

Wednesday 15-45 minutes

Thursday 30-45 minutes

Friday OFF

Saturday 15-45 minutes

Sunday 30-60 minutes

Why is Moderate Intensity the Enemy?

Most runners spend most of their training time in ZONE-3 or threshold zone. That’s where the athletes get stuck. This zone is called Zone-X by running coach and author of 80/20 running, Matt Fitzgerald. This is the zone where the body produces high levels of lactate, and the heart rate zone is neither recovery nor threshold. You probably feel-good pushing hard on every run, but it doesn’t improve your performance. So, steer clear of this zone during the base building period. This zone has its place in training for tempo runs after a strong base is built. 

To train well for your races, you must start with a solid fitness base. Put in the time now to build your base, and it will pay off later in a huge amount.

References

1-https://www.livescience.com/lactic-acid.html

2- https://doi.org/10.1152/ajpregu.00114.2004

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Here are five rules of nutrition when in marathon training mode!

Eat for your metabolic needs- Running is a high-calorie-burning exercise. On a typical long run, runners can burn up to 100 calories a mile. If these calories aren’t replaced, the runner will be in a calorie deficit. A runner in a calorie deficit will begin to break down muscle to compensate, which is bad news. The primary fuel for marathon runners is carbohydrate. According to research, athletes should consume 3.0 – 4.5g per pound of bodyweight of carbs, 0.7 – 1.0g of protein, and 0.5g of fat on training days.

Nutrient Timing- Nutrient timing is vital for training. Pre-run and post-run nutrition can enhance performance. Eat an easily digested carb with some protein-like bagel with peanut butter or banana approximately 30 to 40 minutes before a run. After the training session, replenish your body’s carbohydrate and protein stores with a protein smoothie within 30 minutes. The post-workout window is critical because that’s when your body is most responsive to nutrients.

Hydrate- Hydration is key to avoiding muscle cramps and fatigue. Body temperature rises while running, and hydration regulates body temperature. Knowing your sweat rate will help you understand your hydration needs. A good way to gauge sweat rate is to weigh yourself before and after long runs. Weight lost while running is the water weight that needs to be replaced during and after the run. As a rule of thumb, try to take two to three sips of water every 15-20 mins during a run.

Practice Fueling- Fueling during the race determines the race performance as much as weeks long training. To dial in race nutrition, practice, practice, and practice. Find what your body can digest without any issue and stick to those foods. Long runs are perfect for simulating race conditions and practicing nutrition. Pro tip – first, try using the gels, electrolyte drinks, and food items that will be available on the course. If they don’t suit your gut, then experiment with other options. According to research, 30gms – 60gms of carbohydrates consumption per hour is recommended during a race.

Race Day Nutrition – In the weeks leading to the race, you want to increase the carbohydrate intake. Yes, carb loading isn’t a myth. The increased carb intake will fill up your glycogen stores. Race day is not for trying something new! It’s best to leave experimentation to training runs at least four to six weeks out from race day. Eat a familiar carbohydrate-heavy breakfast two hours before your start time. Focus on hydration and fueling during the race. Try to drink water every 10-15 minutes and take carbs every 30 – 40 minutes. With a solid and tried race-day nutrition plan, you will be propelling forward during the race.

Marathon training nutrition doesn’t have to be difficult, but it is a critical component of training. Following a nutritious eating plan during the training period and practicing sound nutrition for race day will help you cross the finish line in your goal time.

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Competing in a marathon is a significant accomplishment. It is hard on your body, and physiologically your body goes through many changes. Training for a Marathon for months and building the distance and strength takes a toll on your body and mind. Recovering from a marathon which is part of the training plan, is often neglected by the runners.

Sleeping it off won’t make the post-marathon recovery. Rest is a big component of healing, but there are many other things involved. Improper recovery from your Marathon increases injury risk and increases the total marathon recovery time.

What happens to your body during the Marathon?

Marathons are tough on the body. Every physiological system is pushed to its limits during the Marathon. Some of the systems that undergo stress and damage are mentioned below-

Skeletal Muscle- Marathon running induces inflammation and muscle fiber damage, lasting up to two weeks post-marathon.

Cellular Damage- There is an increased production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue. According to a research study, the CK levels can stay high in blood for more than seven days post-marathon.

Immune System- Immune system is compromised post-marathon. You are more susceptible to catching flu and cold after Marathon.

Here are a few strategies that I have found to help with the recovery process after Marathon completion. 

Keep Walking

Keep walking post-marathon. I know your body will tell you to stop, but that isn’t the best way to recover from Marathon running. By walking, the heart drop is gradual, and the circulation slowly gets back to normal levels. 

Eat and Drink

Eat a carb snack like a banana right after finishing Marathon. Within 30 minutes of finishing the Marathon, drink a protein shake with 30 – 40 grams of protein. Protein is king when it comes to recovery. You might not feel like drinking it, but your body will thank you for it later. You can consume a big meal later for post-marathon celebration.

Ice and Compress

Ice your sore legs and put those compression stockings on.

Stretch

Practice some gentle yoga or stretches for five to ten minutes. My favorite pose is hanging my legs up the wall. It works wonders if practiced before you hit the bed.

Roll and Massage

The following day get your foam roller and roll with it. You can also schedule a relaxation massage after 24 hours. Just make sure the massage is super gentle. A light massage will help loosen your muscles. 

Take a Break

Give yourself a break from running for a week. You can do light walking, stretching, and yoga in the first week. Take the week to celebrate your achievement and show gratitude to your body for pushing through the race.

After the Marathon, your legs are full of muscles damaged and have millions of micro-tears damaged on the cellar level. These steps will help you recover and get back to running efficiently without the risk of injury.

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Looking beyond the numbers will turn you into a sustainable runner instead of looking at just the quantifiable running improvements, like mileage and speed. Here are five areas to think about on your running journey.

Define your running WHY

Define your WHY When it comes to running like any other habit, it’s essential to find your WHY—finding your why is the single most crucial thing that will make this habit sustainable. Are you trying to lose weight? Want to feel stronger? Maybe you want to run your first Marathon? Is it part of your new healthy lifestyle change? or it was to set aside some meditative time for yourself.

Whatever your reason for running, make sure you take a few moments to define it clearly. Stick it on your nightstand or mirror. When the dark, wet nights of winter arrive, it will act as a great motivation to get you out of the door.

Your WHY can change with time. Occasionally revisit defining your WHY for the running process to make sure your WHY still aligns with your running purpose. Update your intention as you need it. Your WHY will keep you moving towards your goals and give you mental strength when the going gets tough. Trust me, it gets tough when the volume gets high, and you have other life priorities on your list as well.

Cross-train 

Running is a high-impact and strictly a sagittal plane sport. It involves moving forward, hitting the ground, and swinging your arms. These motions can be repetitive for your body. It’s good to diversify your activity portfolio. Experiment with an alternative workout for the days you feel a little extra beat up, hint recovery days. Do you like dancing? Does yoga relax you?

Cross-training is the best way for runners to build strength without overdoing it. Using cross-training, you can target your body from multiple angles to develop more comprehensive body strength as a runner; you could consider biking, yoga, strength training, climbing, and even soccer as forms of cross-training. Consider a group exercise class that focuses on neglected muscle groups like the core and upper body. You don’t need to leave your house for any of these classes with many available virtual fitness classes.

Recovery and Rest

Rest is a vital part of training. Runners often overlook the value of rest. Keep your rest days for low-intensity workouts, or take a break if your body asks for complete rest. The rest and recovery days will ensure that your body is ready for the subsequent hard training. Always make sure you have time for a post-run stretch and pre-run mobility. Making mobility and recovery a habit will reduce the risk of injury as your running volume increases. A good, holistic approach to efficient running is to run better and feel even better.

Fuel your runs

Running creates microtears in our muscles that get stronger with the repair process. That’s how our body adapts to hard workouts. It’s important to consider nutrition’s fundamental aspect of training that doesn’t require hitting the pavement. Proper nutrition and hydration can make or break a workout or race and affect how you feel, work, and think.

Fueling to support running fitness isn’t that complicated. Your nutrition plan should include

• Proper hydration
• Eating for good health
• Consuming enough carbohydrates 
• Nutrient timing

Life is part of training

Focusing on your running and training is excellent. We can’t deny that life and other stressors that come along with it also exist. Consider all the stresses like work schedule, family commitments, and vacation plans. Make sure you keep your weekly training flexible so that it can fit in with the rest of your life.

Considering the time that works best for your runs can help you run around your life commitments. Maybe, going for a run early in the morning can be easy, or you can multitask by going for a run with a friend and catching up with them. 

Taking a holistic approach to running can set you up for a lifetime of successful running. Diving into mindfulness, running, and taking the whole picture of life will rewire your mind, calm the soul, and take your running performance to new peaks.

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Whether you are tackling your first 5K, upgraded to an 8K or are running a marathon, racing isn’t difficult if you are prepared for it. There’s no need to be stressed out, after all, racing is fun.

Here are some important steps to practice before the race and during your training to prepare for your next race.

Make Sleep a Priority – It’s important to log proper amount of sleep for your recovery and to be ready to race. Try to get at least seven to eight hours of sleep each night during your training. Research shows even sleep lag can impede your athletic performance. Try to be well rested as the race day approaches.

Practice and Plan- Practice makes you perfect. Running several times, a week during the training is going to get you ready for race day. Working with a coach or using a training plan is good idea.

Know the Racecourse- Familiarize yourself with the racecourse ahead of time. If you are local, it’s a good idea to run the route or drive or bike on it. If you are going to be traveling to the race, see the racecourse map. Outline the hills and the flats. Know when you are going to push and when you are going to backoff. Outline the fueling stations and where and how often would you like to stop. Determine your fueling strategy ahead of time. Would you like to take energy gels and how often?

Set a Goal and a Backup Goal- We all have a goal pace set for our races. I know many people achieve their goals. Keep in mind, things happen on race day that are out of our control. Things like weather, your stomach, cramps, and the list can go on and on. Keep a backup goal in case things don’t go your way on race day. Just finishing is a great goal to have too.

Hydrate Before and During the Race- Dehydration will not only make you feel sick you, but it will also hamper your performance. It’s good to practice hydrating before, during and after long runs. Practice will make you perfect.

Eat Familiar Meals- Practice what you eat the night before the long runs during your training. Try to stick with those foods for race day as well. If you are traveling and will be eating out, stick with simple foods like bowl of rice with chicken or noodles with chicken and boiled egg. Don’t go out trying sushi and steak the night before the race.

Get Ready the Night Before- Lay out your gear the night before. Make sure you have everything you need including your bib and you know where and how to pin it. Remember body glide for long races and shoes that you have ran with. It’s best not to try anything new on race day.

Stay Upbeat and Positive- Maintain a positive attitude and upbeat mode before and throughout your race. The last half of most long-distance races requires mental strength. Keeping a positive attitude will help you achieve your goal pace and enjoy the race.

Arrive Early- Plan to arrive at the race well before the start. This way you will have time to use the bathroom, and warm-up. Your first sprint shouldn’t be to the starting line.

Start Out Slow- You don’t need to win the race in the first mile. What you knew that? Start out slow and pace yourself out. Trust your training and have confidence that you will do well. Leave some energy stores for the final sprint.

Relax and Enjoy the Run- Yes, it’s true! Runners are competitive and Type-A people.  What can I say? We sometimes get carried away with our goals and where we want to place. Focus on the fact that races are positive community events. Try to keep yourself calm and relaxed by following a pre-run calming routine like breathing mindfully, stretching, and maybe listening to your favorite music.

After spending weeks training for your first race, you don’t want the last-minute stress to keep you from performing well at the race. To ensure your race day goes effortlessly try practicing these tips before race and during the training. These steps will ensure that you are prepared for what’s to come on race day.

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