Cheat Meals: They May Not Be So Bad After All

Consuming a diet that is 100% healthy food is not the easiest way to live. Although some people do just fine cutting out all of the “bad” foods from their diets, the majority have a hard time. Daily stress surges, cravings kick in, and the temptation of indulging in a whole pizza pie or bag of cookies becomes impossible to dodge. It is known that one of the best ways to even start a diet is not necessarily to go cold-turkey and cut everything out at once, but rather in a gradual manner over the course of weeks. It has been questioned whether including a cheat meal in a diet is harmful or not, but recent research has stated that it can be helpful in order to stick to your strict eating plan as long as you do it the right way.

Not a Cheat “Day”

It is important to note that cheat meals are only helpful to a diet if they are left as that— meals. Often times dieters use an entire day to indulge at every meal and this can wreak havoc on your weight loss goals. Although a cheat meal can rack up to a few thousand calories, it will not undo any of your dieting from earlier in the week. But an entire day of feasting will double or triple those few thousand calories. Having more than one cheat meal may make it hard to get back into your normal healthy eating habits.

Motivation

A cheat meal serves many purposes. Many times it is a source of motivation for someone on a strict diet. Eating plain chicken and vegetables day in and day out can get boring, but knowing that you have a night of burgers and fries or ice cream waiting for you at the end of the week can motivate you to keep strict. Cutting calories when trying to lose weight can lower overall energy levels, especially within the first few weeks of beginning a diet. One cheat meal will actually provide much needed energy to maintain a balance in the body.

Increased Metabolism

Consistently consuming a diet too low in calories will eventually slow down your metabolism, leading to slower weight loss. A cheat meal provides a boost in overall calorie consumption, which will cause a “shock” to the body’s digestion. This will increase your metabolism and help you burn more calories on a daily basis. It is hard to believe, but yes, a cheat meal will actually help you lose weight! There are diet plans that will fluctuate the number of calories you consume each day for this same reason.

The reason this works is because the seldom ‘jump’ in calorie consumption on one day will help regulate the hormones in charge of hunger and satiety. When on a weight loss diet we should be eating fewer calories than we burn, but over time our bodies end up adjusting to this new calorie amount. That is when we hit a plateau and stop losing weight. Adding in one day of a bit higher calories keeps the body in a burning state, helping with further weight loss. Leptin, the hormone in charge of controlling the sensation of feeling full dramatically decreases over time when on a low-calorie diet. Ghrelin, on the other hand, is the hormone that is responsible for telling you that you are hungry and will increase over time on a low-calorie diet. In order to keep burning calories, one should strive to keep the leptin hormone elevated and ghrelin on the lower end. A cheat meal assists with this regulation and aides in continued weight loss.

Keep the Balance

When choosing your cheat meal, it is best to not have the ‘all or nothing’ mentality. If you are going to splurge, make sure it is on something you actually care to eat. Do not waste calories on something that is not that satisfying to you. For example, when going to a restaurant and planning on having a big bowl of creamy pasta for dinner, stick to just that. Your date or party may order a few appetizers that are far from being on the list of your favorite foods, so do not even grab a bite! You will enjoy your pasta dish much more if you steer clear from giving into calories you did not care for in the first place.

The best way to indulge in what you truly enjoy as a cheat meal, but not go overboard, is to cook at home. If you want pizza, make a homemade one—crust and all. This will ensure you know exactly what ingredients are going into every bite. If what you crave are a burger and fries, make your own at home using cooking spray rather than oil, whole grain burgers buns, and baked fries. You will most likely save about half the calories than eating this same meal at a restaurant or fast food joint. It is best to learn the most you can about healthier substitutions. You will be surprised as to how much you can still satisfy your cravings and not feel guilty when opting for healthier alternatives to those ‘bad’ foods.

Sources

Rita Coelho do Valea, Rik Pieters, and Marcel Zeelenberg, The Benefits of Behaving Badly on Occasion: Successful Regulation by Planned Hedonic Deviations, Journal, May 4, 2020.

Running & Rehab: Peroneal Tendon Injuries

A true runner without a history of pain or injuries is one in a million. The constant pounding on the ground through all of the joints in the body is bound to put stress on some area of weakness and eventually cause discomfort. If you have searched for the most common running related injuries or pain, you have probably come across knee or IT band issues. The ankle and foot are almost, if not just as common as those two. It makes sense why—the feet take on the most pressure during running since they carry our entire body weight throughout the running cycle. Foot structure and deformities are one of the main reasons injuries to this body part occur. Unfortunately once you injure the foot or ankle once, you are prone to getting injured again, especially if you do not take care of the cause.

Besides foot structure, general ankle instability is a problem for runners, causing a large percentage of traumatic injuries such as sprains and tears, as well as overuse injuries and pain like plantar fasciitis and tendonitis. An overlooked and often misdiagnosed issue is peroneal tendon dysfunction. The two peroneal tendons run along the outer side of the lower leg, one connecting to the side of the foot and the other underneath the foot. These tendons are responsible for eversion of the foot, which is the movement of rotating the foot out to the side. It is quite common for peroneal tendon issues to be mistaken for ligament injuries (sprains). Understanding the causes and how to address instability is key to full recovery from and prevention of peroneal tendon dysfunction.

Types of Peroneal Injuries

Tendonitis

This diagnosis presents itself with inflammation in one or both tendons and is usually caused by activities that involve repetitive overuse of the peroneal tendons. Trauma, such as an ankle sprain, can also cause tendonitis since when rolling the ankle the tendons must powerfully try to control from rolling too far. Pain is normally felt behind or underneath the outer ankle bone during activity, and subsides with rest. Treatment involves using anti-inflammatory pain medication, rest, and activity modifications. If the tendonitis is severe, immobilization for four to six weeks in a walking boot may be necessary.

Dislocation

Also called ‘subluxation’, this injury consists of the tendons snapping out of place over the outer ankle bone. There is a sheath that holds the tendons in place at all times that may tear with traumatic events and cause this dislocation. Already present deformities such a shallow or nonexistent groove where the tendons lie or a loose sheath to begin with can also be the cause. After the initial trauma, it may be difficulty to diagnose this issue since there is subsequent inflammation throughout the entire joint. The snapping is felt during forceful dorsiflexion and inversion, or flexing the ankle joint upwards as if raising the toes while rotating the foot inwards. Runners will feel the snapping during the push-off phase of running since it is a forceful movement from heel strike or a neutral position to pointing the toes downward.

Treatment for initial encounter subluxations can and should be treated conservatively with rest, immobilization in a cast or boot, and anti-inflammatory medications. For injuries involving a tear of the sheath, chronic dislocations due to ankle deformities, or failed conservative treatment, surgery will be the only option to repair the cause. After surgical repair, physical therapy will be necessary to manage pain and inflammation and restore motion and strength. Individuals who experience chronic dislocations of the peroneal tendons should seek treatment as soon as possible as this consistent snapping can lead to tears.

Tendon Tears

This peroneal tendon diagnosis can be a result of an acute traumatic injury such as a severe ankle sprain. Chronic issues such as consistent dislocations or weakness and instability in the ankle joint can also cause tears by means of overuse leading to fraying and splitting of the tendon. Individuals with high arches are more prone to this type of overuse and should consider using arch support orthotics in their shoes especially for running and other high impact sports. Surgery is usually required to repair the torn tendon, followed by immobilization and physical therapy.

Ankle and Foot Strengthening

Since instability and weakness are a main cause of most foot and ankle issues in runners, it makes sense to incorporate direct strengthening exercises for these areas. A simple strategy is to perform a few before an easy run about three times per week. Resistance bands can be used to target the main movements of the ankle as shown below. Heel and toe raises will also strengthen the calves and dorsiflexors (muscles along the shins). The smaller muscles of the foot can be strengthened with toe curls using a towel on the floor and trying to pick it up with your toes for up to ten repetitions for two to three sets. More advanced exercises consist of using unstable surfaces such as a balance disc or foam mat to perform exercises.

Ankle pain and instability is often diagnosed as a sprain, especially if there was a trauma. It is important to keep in mind that sprains can also involve tendon injuries. If you are diagnosed with a lateral ankle sprain and have done all treatment correctly but continue to have pain, the next step should be to follow-up with your doctor to check for any peroneal tendon injuries. Most cases with minimal symptoms do well with conservative management. Unfortunately if there is a greater loss of function, especially for athletes who want to continue their demanding sport, surgery may be necessary. As mentioned above, the foot and ankle joints are very important for runners, therefore any instability or weakness should be taken care of to avoid injury. If not taken are of, foot problems tend to lead to issues in higher joints such as the knee, hip and back. It is useful to remember that healthy feet leads to healthy running!

Sources

Kinner Davda, Karan Malhotra, Paul O’Donnell, Dishan Singh, and Nicholas Cullen, Peroneal Tendon Disorders, Journal, Apr 28, 2020.

How Many Calories Do Runners Really Need?

Several factors go into being able to improve your performance as a runner. Consistent training with the right mix of speed work, long runs, and easy runs are at the top of the list. Rest and cross training must also be incorporated to recover properly and be prepared for the hard sessions to come. Nutrition plays a large role in performance, as it is what gives us the energy we need to actually perform and to do it well. Consuming the proper amount of carbohydrates and proteins is the key to sustaining energy levels while making sure to include other key nutrients like iron and vitamins.

You may have been in the situation where you do well during training for a bit but frequently struggle to hit several workouts in a row. This is usually a sign that you are not eating enough. As volume and intensity increases during training cycles, the number of calories your body requires increases as well. Even if you are on top of your nutrition game, it is easy to not meet your recommended calorie intake. Not eating enough calories can leave you fatigued on every run and increase your injury risk. But what is the right amount?

Calorie Intake

The right amount of calories a runner requires will depend on age, sex, weight, and activity level. This means it may be necessary to consume a fluctuating amount each day of the week since the intensity and length of runs and other workouts vary. The recommended daily calorie intake for a sedentary adult male ranges from 2200 to 2600 calories. For females, the range is 1800 to 2000 calories. Therefore some distance runners may need close to 3000 or more calories most days of the week to maintain their weight and energy levels. This may seem like too much, especially to women, but it is what is necessary if you want to perform your best and not risk getting injured.

Weight Loss & Training

If you currently are overweight or obese, then a lower calorie intake is ideal until you reach your goal weight. This should be done carefully, as cutting calories too low can result in limited energy. This will only lead to having to skip workouts and not be able to run your hardest. Having too little calories may also lead to muscle loss, which is what powers us through our workouts. Therefore if weight loss is a goal when training for a race, then it should be done gradually. Unfortunately, it is safest to plan an extremely slow weight loss of about a half pound per week.

Calorie Requirements Equation

Although calorie calculators you find online are used to get an estimate of the number of calories you need, it is usually in the ballpark of the right amount. The Harris-Benedict equation is a popular formula used to estimate your needs and takes into account your current activity level.

BMR for Men:    (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

BMR for Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

BMR is your basal metabolic rate, which is the number of calories your body requires in order to function properly. Once you calculate your BMR with this formula, you can multiply by the different values according to daily activity level.

For men and women:

Sedentary/little to no extra activity: BMR x 1.2

Light exercise 1-3x/week: BMR x 1.375

Moderate activity 3-5 days/week: BMR x 1.55

Very active 6-7 days/week: BMR x 1.725

Hard exercise/physical job (2x/day training): BMR x 1.9

This method is a good way to determine how many calories you should have on each training day, since some runners train twice a day a few times per week, but take a full rest day as well. Calorie requirements will be very different for each of these days.

Even with the above formula, the calorie requirement calculation can be wrong—either too high or too low. Everybody is different and some runners burn more calories per hour than others. Fitness levels, genetics, and present medical conditions can impact your calorie-burning rate. A more accurate test is one where you sit for ten minutes with a mask over your face and your breathing is measured to determine how much oxygen you use at rest. Whether you use this method or the formula above, many times it is all about trial and error. It is best for runners to eat more than they think they need at first and see how their body responds rather than under eating to see if it is good enough. You do not want to risk getting injured or wasting too many weeks not making progress due to not eating enough.

Types of Calories

Once you understand your individual daily calorie requirements, then it is important to fuel your body with the right types of calories. Limiting “empty calories” is key as these are considered calories with no nutritional value. Most packaged snacks, candy, soda, and chips are in this category. Runners should focus on getting the majority of their calories, at least 60%, from high-quality carbohydrates in order to supply the muscles with enough glycogen. The other 40% can be divided evenly between lean proteins and healthy fats. Proper fueling and hydration practices are necessary for performance improvement, injury prevention, and for an overall healthy body.

Sources

Benjamin I. Rapoport , Metabolic Factors Limiting Performance in Marathon Runners, Journal, Dec 26, 2019.

Depletion Running: Should You Try It?

Breakfast is the most important meal of the day, right? Yes, of course, but there are times when it may be a good idea to skip it, or at least wait a little later in the morning to have it. Runners know how important it is to fuel their bodies for their runs, especially for those hard and long workouts. It is always advised to have the proper amount of calories and carbohydrates before long runs and races in order to supply the muscles with the glycogen it requires to be able to push through the run. During half and full marathons, as well as ultra races, mid-run fuel is also important to keep those energy stores as high as possible to keep us going. It is during the end of races that we feel the depletion in our bodies from lack of fuel, which creates that ‘zombie-like’ final 10K of the marathon, otherwise known as “bonking”.

What is a Depletion Run?

The concept of depletion runs has grown to be quite popular, especially in the elite world. This is basically when runs are performed in a starved state. This will usually be in the morning after a full night’s sleep when glycogen stores are at its lowest. The reason some athletes do this is to train their bodies to use their fat stores so that come race day, they are able to last longer when energy is low. Many runners swear by this training method but also report it to be uncomfortable and make their runs much harder to get through. If you are willing to go through several runs feeling low on energy in hopes to not hit “the wall” during your marathon, then it may be worth a try.

The Science

When you run without fueling up beforehand, the body will rely on fat stores for energy. This energy, though, will not give you the same feel as the energy from glycogen, which we get from the carbohydrates we ingest. What this will train the body to do is use fat stores during as much of a race as possible and save the glycogen stores for when we really need it—the end of the race. The important thing to remember in order to keep from using any stored glycogen for the first half of your training run is to keep a conversational pace throughout the entire run. Any faster, and you will risk dipping into the glycogen you need to save.

The Method

It is important to have a decently large dinner the night before your depletion run, so that your body can store as much fat as possible overnight. The morning of your run, simply do not ingest anything except for water (although some runners also deplete themselves of hydration, which is a dangerous mistake). For long runs, where you would normally refuel mid-run with gels or chews, you will skip this part on a depletion run. Immediately after completing this run, it is extremely important to refuel with plenty of carbohydrates—at least 50 grams and around 25 grams of protein. An hour later you should have another carbohydrate-rich meal.

When to Practice Depletion

This type of training should not be done with every training run. It is beneficial to perform depletion runs 3 or 4 times for long runs early on in your training cycle when you do not have to worry about practicing your race fueling strategy. Short and easy runs are good times to practice depletion as well, but mostly for the sake of teaching yourself to get used to the ‘not eating’ part. Never try this for speed work or marathon paced runs because these harder workouts require glycogen in order to be able to be successful. If you attempt to run on an empty stomach for hard workouts you will not be able to push yourself as hard and therefore limit any performance gains.

Morning runs are the easiest times to practice depletion since you have not used much energy and it is when you will feel the least hungry. Making sure to hydrate the night before and the morning of will help with any hunger and keep you from getting dehydrated during your run. Only experienced long-distance runners should try a depletion run. If you are not so experienced and want to give it a go, first try cutting your regular pre-run fuel intake little by little over the course of weeks.

Depletion runs are not for everyone, but if you normally feel the ‘bonk’ at the end of your races, it MAY BE worth a try. If you are not a fan of feeling hungry or weak on any type of run, then it most likely isn’t a training technique you should try. This method of training will not cause weight loss or make you a faster runner. It is simply to help with endurance, although there are other, more tolerable, ways to improve endurance. Training the body to rely on fat stores and save glycogen for those last six miles, will allow you to run longer at your goal pace.

Sources

Niels Ørtenblad, Håkan Westerblad, and Joachim Nielsen, Muscle Glycogen Stores and Fatigue, Journal, Dec 12, 2019.

The Role of Glutamine in Recovery

Whether you are an elite athlete or a recreational runner training for long distances, you are at risk for developing overtraining syndrome and other ailments. Marathon training requires us to engage in multiple strenuous training sessions several days out of the week. More advanced runners train somewhat intensely every day! Prolonged and intense exercise can increase the risk of muscle tissue damage, inflammation, cardiac dysfunction, decreased immune function, and overuse injuries. PHEW! That’s quite a list of negatives, but don’t be fooled—there is a way to avoid all of these!

When deciding what type of marathon training plan is right for you, it is important to know that all plans can be modified based on your needs. Some athletes require more rest and recovery days than others. There is a reason that these easy days are scattered throughout the training weeks in every plan. It is meant to decrease the risk of developing the negative side effects of too much running.

There are important vitamins and nutrients athletes specifically need in order to stay healthy. Although a good balanced diet, preferably higher in quality calories, may be enough to obtain all of these essential nutrients, sometimes supplementation is necessary. Getting in everything we need for a balanced diet is difficult to do day in and day out, especially if you have a busy schedule to begin with. Many athletes supplement their diets with extra protein, usually in the form of powder. The reason for this is that protein is crucially important for the health of muscles, bones, skin, cartilage, and blood in the body. When deciding which protein powder to use, it is best to choose one that includes the important amino acids, which are the building blocks of the protein we need in order to function.

Glutamine

One extremely essential amino acid that gets depleted with hard training is glutamine. The depletion is said to likely be from the demand for glutamine from different organs exceeding the supply in the body after exercise. The role of this essential amino acid in the body is to assist with protein synthesis to build stronger muscles, support the immune system, and for the enhancement of hydration in the body. After strenuous exercise, the depletion of glutamine can last up to six days, which can greatly affect the recovery process of muscle damage. The low state of this essential amino acid is also what causes athletes to be more susceptible to illness, such as colds and the flu, following hard training. Glutamine may also be depleted with other conditions such as trauma, burns, muscular dystrophy, and any other conditions causing stress in the body.

Muscle Repair

Muscle tissue damage is almost inevitable in athletes. The breakdown of muscle, causing tiny tears, is what builds strength. But this strength is only built during the recovery and healing process. This means that your muscles aren’t actually getting bigger and stronger while you are weight lifting—it all happens when you begin your rest period. Of course, nutrition will also play an important role in these strength gains. It is always a good idea to eat after a workout, especially after a strenuous run. A carbohydrate and protein-rich meal or snack is ideal, since this will help speed up the recovery process. As mentioned above, choosing a protein powder that includes the essential amino acids as part of a recovery shake is a good option to replenish the possibly lost glutamine. Glutamine alone also comes in the form of capsules, so this may be a quicker option for some athletes.

Immune Function

Glutamine is essential to immune function as it assists with lymphocyte proliferation and the production of cytokines. What does this mean? Well, lymphocyte proliferation is basically cell production and cytokines are molecules the immune system needs in order to communicate when there is infection, inflammation, or trauma. Without these processes, immunity is weak and cannot properly fight against bacteria. Studies have shown that the inclusion of glutamine following surgery, medical procedures, and trauma, especially in patients with a compromised immune system, resulted in lower levels of infection and shorter hospital stays. In the case of endurance athletes, studies have concluded that there have been less episodes of illness following strenuous training or races with the intake of a glutamine supplement.

Muscle Hydration

Glutamine assists in the absorption of water and other nutrients to keep our muscle tissues hydrated properly. Prolonged and intense exercise causes extreme stress and dehydration throughout the body. Glutamine supplementation has been shown to improve the hydration process by way of enhancing electrolyte and fluid absorption in the muscles. It may be beneficial to opt for electrolyte drinks that contain this nutrient and other branched-chain amino acids, usually labeled “BCAAs”.

If you are a runner looking to increase your training time and improve your performance, it is extremely important to pay attention to your diet. Many people have the thought that since they are exercising so much they can eat whatever they want and not worry about nutrition. Yes, the body will burn a load of calories with the hard workouts, but it will only impede strength gains and performance improvements if the body is not taking in the nutrients and vitamins it needs to repair and build. With all of the calories burned, essential nutrition gets depleted as well. This will only lead to fatigue, illness, and/or injury. The best way to get as many of these important nutrients from your diet is to make sure you are getting in enough quality carbs, protein, and fats from nutrient-rich foods such as veggies, fruits, and whole grains.

Sources

Vinicius Fernandes Cruzat, Maurício Krause and Philip Newsholme, Amino Acid Supplementation and Impact on Immune Function in the Context of Exercise, Journal, Oct 28, 2019

Rohde T, MacLean DA, Pedersen BK., Effect of Glutamine Supplementation on Changes in the Immune System Induced by Repeated Exercise., Journal, Oct 28, 2019

Boelens PG, Nijveldt RJ, Houdijk AP, Meijer S, van Leeuwen PA., Glutamine Alimentation in Catabolic State, Journal, Oct 28, 2019

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.

Taper Time: How to Train, Eat, and Rest the Right Way

There is a reason why runners call this time of the season the “taper crazies”. It simply makes most of us go nuts because we can’t tell if we are running too little or too much, eating enough, resting enough, and we are so nervous for race day that we end up not sleeping enough. This only makes us even more crazy, since sleep is vital at this time! We are officially closing in on the first of the Fall marathons— with Chicago up next on October 13th. It’s an exciting time for some big races, but it’s important to stay strict with your taper approach in the midst of the excitement.

How Much Should I Be Running?

No matter what you feel your body is capable of, the amount of fitness gains that can be made during the last 2-3 weeks before a race are slim to none. All the work has been done at this point. The strategy I use for myself and my athletes is a full two-week taper approach where mileage and intensity is cut down gradually. By two weeks out of race day, a 25% cut in overall mileage is ideal to get the legs to start resting. Lowering intensity will naturally come from the drop in mileage, as you shouldn’t completely eliminate these workouts at this time. Instead, cut back a few reps from your track session and a few miles off of your tempo run. Keeping up with post-run strides continues to be important as this keeps good strength in the legs and helps maintain proper form.

The week before the race, mileage should be cut by 50%, with additional time spent utilizing recovery tactics. The very last speed session should be completed by Tuesday or Wednesday (at the latest), in order to get the legs rested. It's just fine to add in a few sets of strides after your easy runs later in the week, but the intense, longer workouts should be kept to a minimum on race week. It is also important to keep pace no faster than goal race pace for your speed sessions this week. The majority of mileage should be at a comfortable, easy pace and decrease each day. An easy shakeout run scheduled one or two days before the race will help keep the legs loose and well-circulated.

What/How Much Should I Eat?

You should eat exactly the same as you always eat! The worst thing to do is to try to add in different kinds of food or drastically increase carbs to “carb load” and then be sick to your stomach on race morning. The most important thing to do is eat the foods you are used to. It can be tough when traveling for races, so choose menu items at restaurants carefully and as close to your usual diet as possible. Some runners opt to bring their own snacks along when they travel, which is especially good for race morning. It is not that hard to travel with a bag of bagels, single serving packets of peanut butter, granola bars, and gels.

Along with good and adequate nutrition, it is important to keep yourself from getting sick. The extra nerves and excitement add additional stress to the body, and since you are just coming off of the most intense part of your training, your immune system is a bit weaker. The easiest way to help prevent any illness is to stay hydrated. Drinking lots of water helps to flush out any toxins and bacteria in the body that can lead to catching a cold. You may also want to add in some extra vitamin C, zinc, and glutamine to keep your immune system as strong as possible.

What Else Can I Do to Make Sure My Body is Rested Enough?

We hear the word “recovery” and we think we are doing it right, but there is more to it than lowering mileage. This concept MUST be emphasized during the last two weeks before a race. The most important part of your recovery plans should consist of extra sleep. A good idea is to start getting to bed 10-15 minutes earlier every night starting at 10 to 14 days out from race day. It’s normal (and OKAY) to not sleep well the night before the race, which is when most people are nervous and anxious, but you want to get in the extra ZzZs for several days leading up to the big day. Down time throughout each day is another good way to recover. Since you are running and strength training less, you’ll have some extra time to fit in laying around with your legs elevated. Although massage is not a permanent fix for tight and sore muscles, it helps to get a couple of sessions during your taper period for the benefit of stress-relief and decreasing lactic acid in the body.

THE DAY BEFORE

Some runners make the mistake of laying around TOO much the day before a big race. Although resting should be emphasized, you can end up doing much more than you need, and risk being all stiff come race morning. This is why it is recommended to do a shakeout run—an easy 20-30 minutes of running at a slow, recovery pace. This will keep your legs loose. Throughout the day, add in a little bit of walking and stretching in between periods of relaxing and elevating your legs. Some runners opt for visiting the expo and other race event venues the day before. If you decide to do this, try to avoid walking and standing around for hours at a time. You want to save as much energy as possible for the race!

Following these guidelines during your taper period will help you be as prepared as possible for the big day. The key is to get a handle on the things you can control—your nutrition and hydration, resting your mind and body, and get your gear in place. Try not to worry about the factors that are outside of your control—such as bad weather. Keep your mind focused on staying smart and celebrating your hard work, and race day will most likely be a great day!