Fatigue?

Q: About an hour after a workout I experience severe fatigue. It happens after my easy workouts as well as the intense ones. What can I do to prevent this from happening?

A:  From the recreational jogger and weekend warrior all the way up to competitive marathoners, Electrolyte replacement gels (GU, Bloks, Sport Beans) are an excellent energy source while pounding the pavement or meandering a lonely trail. I have broken down the category of “running” into 2 separate distance specific groups below. Within each group are tips and suggestions on how to use electrolyte replacement gels to help you go that extra mile.

Short Distance (10ks, 5ks and shorter)
Whether you’re up early for a short 5:00 A.M run, hitting the roads for a jog after work or looking for a stomach friendly pre-race breakfast, gels are a great option to make sure your body is prepared nutritionally for a short-distance run. Consume 1-2 gels about 20-30 minutes before you plan on beginning your workout/race. Although you most likely won’t need to eat a gel during a short-distance run, consuming them beforehand will ensure that your blood sugar, muscles and mind will be primed and ready to go.

Long Distance (10 miles to 26.2 miles)
Pre-Run : Eat a high carbohydrate breakfast (toast, bagels, etc) at least 1 ½- 2 hours prior to your run start. If you have trouble eating breakfast on race morning (due to nerves, etc) try consuming 2 gel packs about 1-1 ½ hours prior to the start of the race. Some athletes have even spread it on bagels!

During the run : Eat your first gel one hour into the run. Consume subsequent gels every 30-45 minutes thereafter.

Post-Run : The early hours following a long run/race (0-4 hrs post-event) is the most optimal time to replenish carbohydrate stores in the body. Make sure to eat a high carbohydrate meal in this critical time window…and don’t forget the protein too! A good ratio to follow is 4 carbohydrates to 1 protein.

Additional Tips

1. Find a flavor that tastes great since you’ll be using gels successively on runs during sizzling hot, humid days, cold rainy mornings and every kind of weather in between.

2. Keep in mind that every athlete is different. You’ll need to experiment to find your body’s optimal regimen for gel intake. Pack gels with you on several training sessions and try taking them at different times and in different amounts to determine what system works best for you.

3. If you plan on being out for a long run or race and don’t have an easy way to carry five or six gels, consider purchasing a hydration belt. Hydration belts are available in single, two, three or four bottle holders with pockets for your electrolytes and are an efficient way to carry your fuel.

4. Water, water, water! Make sure to drink at least a cup of water with each gel to wash it down and help with hydration levels—it helps to time gel consumption with water stops/aid stations on the course.

 

The Comeback – a Practical Guide to Reigniting Your Running

 Muhammad Ali had three, as did Michael Jordan. Madonna, and Hulk Hogan had a couple each; even Ted Kennedy had one. They are comebacks, otherwise known as rebirths, second chances, and resurrections. Comebacks require fortitude and passion, and in the world of long distance running comebacks require (among other things) fresh thinking and extreme patience, perhaps more patience than any other venue. Most of us have been there: muscles are sorer than ever, workouts have become a chore and it has been months, years, even decades since we have seen a personal best. If this describes you, perhaps you are ripe for a comeback.

Comeback Step #1 — Rest/Time Off

Few dedicated endurance athletes ever allow themselves time to rest, truly rest. I am not talking about a day off here and there but time completely away from intense training. It is indeed a paradox: this “never miss dotting an I or crossing a T” thinking that allows so many runners to be successful is also what can knock us off the pedestal. When all else fails one of the best ways to begin a comeback is with, ironically, some time off. Time away from running (or at least intense running) has the benefits of healing the body both physiologically and psychologically, and more often than not will stoke the fire of desire.

Comeback Step #2 — Forget What You have Done in the Past

One of the most important factors in reigniting your running career is focusing on who and where you are now, not who you were three, 10, or even 20 years ago. Too often athletes get caught up in their personal bests or performances from years past and fail to focus their energies on the here and now. Particularly after a long break I encourage the reborn runner to apply the “new PR plan.” Essentially the idea behind the “new PR plan” is that once you begin to train after an extended break your slate of PRs is clean. Even if you are a 16:00 5K runner from years prior, if your first race back is a 21:30 5K — that is your PR. Dwelling on how far you’ve fallen from performances past will only increase frustration and reduce motivation.

Comeback Step #3 — More Recovery — Less Intensity

Another common mistake in making a successful comeback is assuming that you need to train harder and more intensely than in years past. On the contrary, a comeback requires a runner to give themselves more time between hard sessions and be open to the need for a novel, more gradual approach, especially in the dangerous “ramp-up” period. Time and time again I have seen athletes starting comebacks who fail because they transition into all-out running in the first handful of weeks. I suggest more relaxed to moderate work and little to no top end 90 percent-plus sessions for the first four to six months.

Comeback Step #4 — Your Body is a Temple — Treat it that way!

Most of the people I coach are likely sick of my constant nagging about taking care of their bodies properly in training, but for the recovering comeback runner this is even more important. I am a strong believer in regular massage therapy, and of course the two biggies: post-run icing and pre hard-run muscle warming. These little tricks of the trade will undoubtedly increase your chances of a healthy comeback.

 

The 10 Biggest Mistakes Endurance Athletes Make

 

There are obviously more than ten mistakes that an athlete can make, the list represents the most common performance running gaffes, I know I sure have made them.  Some of these may seem basic and obvious, but you’d be amazed at how many athletes keep making the same ones over and over, and then wonder why their performance isn’t as good as it could be.

1.      Excess Hydration

2.      Simple Sugar Consumption

3.      Improper amounts of Calories

4.      Inconsistent Electrolyte Supplementation

5.      No Protein during Prolonged Exercise

6.      Too Much Solid Food During Exercise

7.      Using Something New in a Race Without Trying it in Training

8.      Sticking with your Game Plan when it’s not Working

9.      Inadequate Post-Workout Nutrition

10.   Improper Pre-Race Fueling

Getting Started – Set a Goal

 

Maybe you’re new to running, or maybe you’ve been running for years. Whatever your experience is, everyone can benefit from setting a goal. Here are some ideas for personal goals you can set for yourself. I recommend that you make them reasonable. They should be challenging enough to make you work hard, but not so difficult that they’ll never be achieved.

• Run a specific distance – Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.
• Run for a specific amount of time – If you are just starting out, set a goal of let’s say 5 minutes. As you run more often, and build up your endurance, you can increase the amount of time.
• Run at a certain pace or run faster – For some people, their speed is important to them. You can challenge yourself to run faster at a constant rate.
• Run to burn calories – If you’re running to lose weight, you may want to measure how many calories you’re burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Garmin 405 with a heart rate monitor will tell you how many calories you’ve burned.
• Run to raise your target heart rate– Maybe you’re running to improve your heart health and circulation. You may want to purchase a Timex heart rate monitor to measure how hard your heart is pumping.
• Run more often – If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week. Make sure you can fit it into your work or family schedule.
• Train for a race – There are tons of races, half-marathons and marathons out there – just check the races in your area to find one that’s right for you.

Phil’s Tips: Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way. Buy yourself a new pair of shorts or new music to run to. You’ll feel much better about treating yourself in a way that supports your active lifestyle.

7 Ways to Sneak in Running Time

No time to run? You’re not alone: Lack of time is one of the most popular excuses for missing regular runs. But when you do take the time to run, you may actually find that you’ll have more energy and be more efficient at getting things done.

Take these opportunities to get running:

Run Somewhere You Need to Go.

You can literally “run” some errands. Next time you have to pick up milk or mail a letter, run to the nearest grocery store, post office, or mailbox instead of driving there. (You can walk home if you have stuff to carry, of course.)

Hit the Stairs.

It takes about the same time to wait for the elevator as it does to run up a flight of stairs. Instead of wasting your time sitting in front of the elevator, head for the stairs and start running (footwear permitting, of course!).

Run With Your Dog.

Instead of letting him out in the backyard, give both of you some exercise by taking your dog (or letting him take you) for a jaunt through the neighborhood. If you don’t have a dog, borrow a friend’s or neighbors.
 

Break Up Your Run.

Don’t assume that you have to run 30 minutes all at once. If you have 15 minutes to run on the treadmill before you start making dinner, go for it. Then, while dinner is cooking, jump on for another 15 minutes. As long as you do the segments in the same day, your body is basically getting the same benefits as if you ran all the miles in one workout.
 

Turn Off the TV.

You can fit in a 30-minute run just by giving up one sitcom — especially if it’s a rerun. You’ll definitely feel a lot better and you probably won’t feel like you’re missing out.

Or, Use Your Tube Time.

If you absolutely can’t miss your favorite programs, get in a few miles on the treadmill while you’re watching. You can use the commercials to mark changes in your incline or pace.

Socialize on the Run.

Instead of having lunch or coffee with a friend, catch up with buddies during a run. Set regular dates with running friends, so you’ll be more motivated to run.

Running in the Snow

 

It’s finally that time of year. Today we are under a Winter Storm Warning with a possibility of 12 or more inches of fresh powder – not just the light flurries that have teased us a few times in the past weeks. Some runners dread this kind of weather, but not me. Being outdoors in fresh snow makes me joyful; I just love being the first person to leave a footprint.

 Running in the snow is not without its hazards of course. So you can choose to avoid them by hiding indoors on the treadmill or (gasp) by not running at all, or you can go out there prepared and have some fun. Here are a few suggestions if you opt to get out there:

Dress properly. For me, this means: a moisture transfer and high degree of warmth a longsleeve, moisture wicking, form fitting base layer tights or pants

a windproof/waterproof running jacket, preferably one with strategically located zippered vents in case you get too warm

Breath Thermo winter socks 

regular running shoes or trail running shoes

Yaktrax for traction

Watch your footing. There may be a sheet of ice under that fresh snow, so make sure your shoe traction is good. This means the previously mentioned Yaktrax for me. Another option is a pair of trail shoes.

Expect to go a bit slower in the snow, especially at first. You’re going to be using more muscles in your inner and outer thighs than you’re used to, and you’ll be working a lot harder, which will naturally slow you down.

Relax and have fun. There’s nothing like running in the snow to make you feel like a kid again.

 Anyone else have any tips for running in the snow?