Faster on Race Day Than During Training? Here's Why

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Running with IBS

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!). 

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

·     Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

·     Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

·     Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

·     Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

·     Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.