Recovery: The Key to Improvement

I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.

·     Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital! 

·     Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!

·     Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable. 

·     Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.

These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.

TRX Training: Your Best New Workout Partner

Sponsored by TRX. All opinions are my own.

Getting back into a strength training routine is exciting, but can be tough to maintain if you don’t see results right away. The key to sticking with it is to make sure you switch up your program often and choose exercises that you actually enjoy. I try my best to mix up my fitness routine with the gym, home workouts, and outdoor sessions at the park. You don’t need bulky gym equipment and cardio machines to get results. You can get an effective workout anywhere with simple bodyweight exercises and minimal equipment.

I used to avoid brining much equipment with me to the park, since it can get heavy to carry and take a while to set up. I’d end up just focusing on bodyweight and resistance band exercises. For years I’ve watched videos on the TRX straps and have used them a couple of times at local gyms, so I decided to give them a try all over again. I’m so happy I finally took the leap and got myself the TRX Home2 System! They come in a small carrying case and are extremely lightweight, so they are easy to take anywhere. I will definitely bring these along when I travel!

I first used the TRX Home2 System at home by simply using the door hanging option. It was simple to install and remained secure throughout my entire workout. The TRX straps come with a suspension strap that you easily wrap around a beam, pole, or safely around a tree trunk, like I did for my park workout. Adjusting the length of the straps is even easier! The entire setup took me less than a minute, so I highly recommend the TRX straps if you are looking for a quick workout option you can take anywhere!

The best part about the Home2 System is the versatility. I am able to get in strengthening exercises, mobility work, and stretching. It’s the best all-in-one workout partner! As a runner, these are all important to be able to improve my paces, keep my core strong, and prevent injuries. Shifting the angle of the straps while working out can make the moves more challenging, so you can pretty much guarantee continued improvement in strength and avoid plateauing. My favorite moves are the variety of abdominal exercises I am able to do like plank variations and elevated sit-ups.

I’ve been using the TRX Home2 System about three times per week now and love the challenge! Whether your goals are to get strong, lean, more flexible, or rehab from an injury, TRX can help you get results fast without ever getting bored. Have you tried the TRX Home2 System straps yet?

Understanding the Female Athlete Triad and How to Beat It

Generally, exercise is known to be a beneficial component to a healthy body. Most people begin an exercise program for the sake of losing weight, which is then coupled with lowering calories and restricting certain types of food. Over time, the weight comes off, you feel more energized, and the benefits of these changes are recognized. Hopefully for the most part these lifestyle habits continue in order to maintain the healthy bodyweight. In the world of sports many athletes, especially women, exercise and diet intensively in hopes to enhance their performance. When it does, the notion is to continue the intense regimen. Little do these athletes know that the long-term effects of these habits become risky, particularly in the female population.

The Female Athlete Triad is a syndrome consisting of three symptoms: energy deficiency, menstrual irregularity, and bone loss. It is significantly common in the running population but can be found in many other sports. Most of these symptoms are ignored initially due to the fact that one is able to perform just fine. The majority will pay attention once an injury occurs. The syndrome usually begins with the intent to lose weight in order to improve performance. For runners, it is the same concept as wearing lighter running shoes—a lower bodyweight versus being overweight generally helps you run faster since your joints have less to carry. Once an athlete realizes the weight loss assists their faster paces, they want to continue getting lighter.

This pattern of dieting and intensively exercising is the beginning of the Female Athlete Triad. This eventually leads to developing eating disorders, menstrual problems and low bone mineral density, yielding a high risk of fractures. For women who were already at a low weight to begin with, the resulting outcomes are expedited. Of course, the end result of a devastating fracture is not something an athlete is seeking by adopting these habits, but in many cases it is inevitable. Although difficult to diagnose early on, this condition is most definitely preventable. The key is to be educated on and aware of the symptoms and what a true healthy body means.

Energy Deficiency

The first and most common symptom of the Female Athlete Triad is energy deficiency. Originally the term used was disordered eating, but over the years, energy deficiency seemed more appropriate because extreme weight loss and poor diet compared to the extreme exercise can exist without an eating disorder in the picture. Younger females already have the pressure these days to be thin, and when sports come into play, the emphasis is much greater. As mentioned earlier, being thinner, rather than overweight, may yield faster finish times for runners. Coaches, teammates, and parents sometimes play a role in the encouragement of “being thin to win”. This along with society’s reinforcement of the beauty of thinness is what eventually leads to eating disorders in young girls.

Anorexia and bulimia are the most common eating disorders among women and are fast and true ways to lose weight. By no means, are these weight loss options anywhere near healthy, though. Restricting calories by extreme dieting and excessive exercise are symptoms that fall into the categories of anorexia and bulimia. The extreme diet will only lead to lack of nutrients, as well as fluid and electrolyte imbalances, that will eventually leave the athlete with very low energy, poor strength and endurance, impaired reaction times, and risk of injury. Initially these outcomes go unnoticed and the athlete is attracted to the improved performance in her sport. The negative outcomes will then arise once there is a significant amount of weight lost.

Menstrual Disorders

Following the poor diet and exercise habits mentioned arises the next component of the Female Athlete Triad. Excessive exercise and calorie restriction leads to extremely low levels of estrogen. Research shows that women in good health who train for marathons can lower their estrogen levels by over 50%. Given this data, it is clear that athletes who are at an unhealthy bodyweight with significantly poor eating habits and incorporate a high level of training, most definitely lower estrogen levels by a much greater amount.

Estrogen is responsible for the growth of reproductive organs, regulation of the menstrual cycle, and the protection of bones. Normally the body will compensate for a large calorie restriction by lowering metabolism in order to maintain body weight. The loss of the menstrual cycle, or amenorrhea, is a sign that the body is in an energy deficient state. Although amenorrhea as part of the Female Athlete Triad is brought about by energy deficiency, it is also linked to low body fat percentage, nutrient imbalances, and physical and mental stress.

Bone Loss

Poor diet and the loss of estrogen are the leading cause of low levels of bone mineral density. Exercise, mostly weight-bearing, is known to be beneficial to bone health. Therefore running should be a healthy sport for the bones. Several studies on the bone health of female athletes have been conducted and the majority conclude that the bone loss occurs in the cases where there are menstrual irregularity, particularly women with amenorrhea. One study even showed that these intense athletes have bone mineral densities comparable to women in their 80s! This low bone density puts females at an extremely high risk of fractures. Stress fractures are in fact more common in athletes who present with menstrual irregularities, due to low estrogen levels.

The cases who eventually gain weight to a healthier point, resume regular menstrual cycles, and get back to a healthy diet for their training improve their bone density levels. Research has indicated that if the negative symptoms of the Female Athlete Triad are not addressed early on there is a chance that some of the resulting bone loss is irreversible. It is crucial to be aware of this condition and the early signs including extreme dieting and excessive training for the means of dropping weight for performance. Although initially an athlete may perform better, the excessive training is not realistic for the long term and will only lead to burnout and injury among other medical problems.

Steps to getting back the much needed energy, a regular menses, and strong bones start with lowering mileage and intensity, adding more calories to your diet, and regularly following up with your doctor, preferably one specialized in sports. It may seem scary to lower your running load and eat more, but taking these steps gradually can assure you get to and maintain a healthy weight and not alter your performance gains.

How "Running with Purpose" Helps You Stay on Track

Most avid runners have probably been asked the question “why do you run?” and have most likely answered something along the lines of “because it makes me feel good” or “I’m training for a race”. These are both very good reasons to run in general as part of your exercise routine, but having a purpose for each and every run you do is one of the most influencing ways to reap the rewards from the sport. The phrase “running with a purpose” means much more than most people think. It does not just mean to run for the purpose to reach a goal finish time or run for a charitable cause. Running with purpose simply means to work towards a specific outcome at each and every run.

Whether it be an easy run, speed session, or long run workout, everyone should stay focused on their purpose for each. While warming up before every workout, you should ask yourself what the purpose of the run is. If you have one, it should be something that is included in your run log as well. This is a topic that should also be spoken about with your coach so you can get the most out of your planned training sessions. Once you make it a habit to have a purpose for each run, you will find running much more fulfilling and goals more attainable than ever before.

Easy Days

Many refer to easy runs as “junk miles”. This term sounds a bit negative, which is not what your easy runs are about. Although you are not trying to hit specific paces on the easy days, it does not mean they are meaningless or have less value than your other scheduled workouts. Easy runs are an important part of training because they help flush out toxins in the body from the hard sessions and keep your blood circulating, which is incredibly useful for limiting soreness and stiffness. Since easy runs should be performed at a comfortable recovery pace, it should be the least stressful run where you do not have to be constantly checking your watch for your split times. This means you can focus on other factors that require attention and will make you a more efficient runner.

Easy runs are a good time to focus on form including posture and cadence, among other mechanics. This is probably the most useful purpose to have during these recovery runs. You can dedicate each mile to a different focus, alternating between working on taking quick steps while keeping your feet under you, keeping an upright posture while incorporating a forward lean, relaxing the shoulders and keeping the arms close to the body, and driving the toes up and concentrating on foot strike. These are just some examples of purposes you can have for easy runs. Another great purpose for one of your recovery runs is controlling heart rate, which can be done by working on a more relaxed running form and proper breathing.

Speed and Tempo Sessions

Heading out for a speed workout means you are about to enter into an intimidation zone. Speed workouts call for hitting intervals at specific paces, which can get a bit scary for some. The paces that should be prescribed are ones that are actually challenging for you. After all, if your goal is to beat your current PR at a race, it requires you to train to reach faster paces. Your purpose for these sessions is not only to hit your paces as prescribed but to work on your mental game as well. Distance running, such as racing half and full marathons require a strong mind as running on tired legs late in the race can seem physically impossible. During speed workouts, it is helpful to practice envisioning the faster paces as “easy” paces. Work on proper form, relaxed shoulders, and controlled breathing during these paces, and you will find that they will not seem so hard after all come race day.

Tempo runs are a great time to focus on pacing, meaning running as close to your prescribed paces as possible. At the beginning stages of training, you can set the purpose of these tempo runs as trying to stay plus or minus three to five seconds from goal pace for a segment of the workout, versus the entire time, and then work up from there.

Non-Running Purpose Runs

Some runners may think it’s a waste of precious running time to focus on something other than the run itself when you’re out there. Well, it happens to be almost the perfect time to get “out of your mind” and into the environment around you. I find it useful to use some portion of my easy and long runs to plan the day ahead—my work schedule, chores, and get my mind prepped for the rest of the day. Since I am already starting my days productively with a run, I definitely want to keep it going! I also plan out routes that I can enjoy the scenery, whether it be other people being active, or just nature! You can also make it a purpose to think about what you’re grateful for. 

You will find that running with a purpose tends to be easier to do on the hard workout days since there are already specific goals for those runs, to begin with. Practicing finding purpose on every run, though, will truly excite your passion for running. This is important because many runners get burned out during long training cycles and have a hard time staying on track towards reaching their ultimate goals for races and health in general. Even if you are not a marathoner, and are just running for fun and to get in shape, finding a purpose for every workout you do is just as important and will help you stick to your exercise routine as well.

My End-of-Summer Training Update

How is the summer almost over?! Kids are going back to school, we are hearing about Halloween already, and pretty soon it will be cold and flu season (so guess what that means?!). I know I’m not the only one who feels a little lost with my training plan right now, so I’m going to write about it today. Of course I’ve had seasons where I don’t have races for 6 to 8 months so I get on a base building program and I’m just fine with that! This time around, though, with races NOT around the corner, base building feels a little different. I’m less motivated and, to be honest, find myself following a random style of training that has me feeling frustrated most of the time.

A couple of months ago I got into the attitude of believing there won’t even be racing next year, which was the wrong way to think because it only left me dragging every morning when it was time to run. I saw so many runners on Instagram keeping up with their Chicago, NYC and other marathon plans even though the races got canceled, so I felt I should have done the same. More recently I’ve switched my mindset into preparing for January’s Miami Marathon no matter what. If the race doesn’t happen, then oh well, at least I got into really good shape anyway!

What I’m Doing Now

I know I said my training style is “random” right now, but since I’m strict about having a schedule with everything I do, I still have a certain structure I follow. Months back I made it my goal to focus on my tempo runs, since it’s my biggest weakness, so I make sure that workout is on the schedule every week. I was running every day during the beginning of the pandemic, but then truly missed my Sundays of sleeping in and getting to do other things without having my run fall in the middle of the day. I call Sunday my lazy day! I now take Sundays off for the time being. Once I start increasing mileage closer to my race I may add a few miles on Sundays rather then adding them to other longer runs during the week.

Speed

Other than my tempo run, my running schedule is full of easy runs every day and an optional speed workout on Fridays. Lately I’ve been trying to focus on hill work, since it’s also a weakness of mine. For several weeks now, it gets put on the schedule on Fridays, and if I feel good and not too sore from previous workouts, then I go for it! I’ll be happy if I can get two hill workouts per month right now, so I’ll keep you all posted! I encourage runners to keep some sort of speed session on their plans even when they are just base building and are not necessarily training for a race. You don’t want your body to forget what fast running feels like! It not only will help maintain your current race paces, but it also burns more calories than steady miles, so it’s a great way to combat any weight gain you may experience in the off season.

Strength

If you have been following along through my running journey, you know I’m not the type of runner that JUST runs. My fitness-focused lifestyle started out way back in high school with weight lifting, so I have always been a fan of it. Even deep into marathon training, when most runners are barely doing much strength work, I still get my sessions in every week some way or another. I’m taking advantage whenever I can to get to the gym and lift heavy, which is what I love, but it’s been limited this year due to the pandemic and awful gym reservation systems I’ve had to deal with. I was really focused on my home workouts with very little equipment and learned how I am still able to stay in great shape, challenge my body, and get even stronger just with one medicine ball and some resistance bands! I aim for at least three strength sessions per week right now.

Marathon Training

Since I like to do a long(ish) training block for races, I will start my formal training on September 14th, to give myself a good 18 weeks of hard training and a two-week taper. Until then, which is only another three weeks, I’ll stick to my current mileage, around 60-65 miles per week, and keep practicing my tempo runs. I have a strong goal for myself to get to 60-minute tempo runs and actually feel somewhat comfortable with them. I’m at 30 minutes now and not feeling that great with it, so I have lots of work to do! Once my formal marathon training starts, I will go back to a more structured plan of one short, VO2 max speed session and one tempo session. The rest of my runs, as usual, will be easy and mileage will start increasing every week by 5 to 10%. I always take a “down” week every 4th or 5th week, where I cut my mileage by around 20% and prioritize recovery and sleep as much as I can. This is one reason why I like to plan a long training cycle for my races—I enjoy the high mileage but I increase gradually and schedule in those recovery weeks.

There’s no doubt 2020 has been stressful for most of us. Our work schedules have been all over the place, our travels and races have been canceled, and we feel limited with everything we do. As anxiety-driven these months have been, I’ve tried my best to remind myself that it is still possible to enjoy my days! I believe this time has taught us to be more grateful for everything outside of events and our nightlife—our health, planet, and boredom (something we forget to take advantage of this sometimes!). Since I can’t do anything about the situation right now, I’ve learned to enjoy what I AM ABLE to do, which is run, write, and inspire. Hopefully I can motivate you all to get up and MOVE as much as possible, so we can enter a brand new year feeling healthy and more energized for the better things to come once this situation is all under control!

Periodization Training is Smarter Training

When researching for marathon training plans, you have probably come across the term “periodization”. Basically, the idea behind this training approach is breaking up a training cycle into blocks of about four to eight weeks in length that serve different purposes. It is tough to work on achieving all goals to be marathon-ready all at once, so periodization training has a focus on working on one or two goals at a time. This is most definitely a more realistic training plan for someone who either has limited time to begin with or has several months before their next race. Even elite and professional runners train this way year round. It not only keeps us sane and less stressed working on one thing at a time but also decreases the risk of injuries and burnout.

Periodization Phases

Base

The first phase of periodization training focuses on building endurance, which is the foundation of any long distance running. This is the phase that builds up mileage using gradually increasing easy runs with only a few short speedier runs mixed throughout. The speed work during the base phase should include of 10 to 20 sets of 20 to 30-second strides at the end of a few easy runs each week. Strides are useful for working on proper running form and to prepare the body for faster running. Each set should be a gradual pick-up in speed to a controlled fast pace while working on increasing your stride length. Performing strides on grass decreases the impact on the body.

Another addition of speed work during the second half of the base phase is the inclusion of mini tempo runs. Pick one easy run per week to include 15 minutes of running at around half marathon pace. This will begin introducing faster paced running so that the next phase of your training cycle will not be too shocking. Weekly long runs are the cornerstone of phase one and should always be done at conversational pace and build up to about 15 to 16 miles in length. Two to three days per week of weight training should also be included in this phase to build strength in important muscle groups such as the legs and core. Since the base phase is the easiest on the body, it can be anywhere from four to eight or more weeks in length.

Strength

The second phase of periodization training focuses on building strength and speed with the inclusion of more specific speed workouts and hill sessions while maintaining mileage and weight training. In this phase, two easy runs per week will turn into two different speed sessions. The first speed session should be an increasing tempo run. Start with 15 minutes of your run at half marathon pace or slightly faster the first week and increase by 5 to 10 minutes each week until you are running 60 minutes at tempo pace. These workouts will help build strength in connective tissue and build muscle endurance to be able to get comfortable with running at your goal pace.

The second speed session can be alternated between shorter, faster repeats and hill workouts. Running on a track works best, but any uninterrupted road will do. After warming up for two to three miles, run intervals such as 4 to 8 repeats of between 1000 to 1600 meters at 5k to 10k race pace with short recovery periods of 1 to 2 minutes in between. Cool down for one or two miles. Every other week can include hill repeats of both uphill and downhill running at half marathon pace. Begin with four sets and build to eight to ten repeats by the end of the phase. Hill workouts are an excellent lower impact way to build strength and speed. Phase two will last about eight weeks in length.

Peak

The peak phase of periodization training is basically where your highest mileage and hardest workouts land. This is where you build confidence and tax your body the most while continuing to build fitness. With proper periodization, you should feel comfortable running at your goal pace for several miles during peak month. Continue with two speed workouts each week—one longer tempo run and shorter, faster repeats. Your track session will include double the repeats you were doing in the strength phase with distances ranging from 200 to 800 meters at 5k pace with one or two recovery minutes in between, for example. Form drills and strides should not be neglected during this phase, as it is a time to practice maintaining proper mechanics when fatigued.

Following the peak phase is two weeks of tapering right before your race. After this tough month of your hardest training, your body will beg for the taper weeks. Many runners usually dread these couple of weeks before a race because they feel they are losing fitness with the scaling back of volume and intensity. With proper phasing in training, you can push your limits during the peak phase and enjoy your taper, as you should. It is a time to let your body recover and focus on good nutrition and sleep to gather energy for race day. Periodization is a useful method to plan your training as it helps to gradually adjust your body to higher intensity and faster paces with a lower risk of overtraining or injuries. You are less likely to experience any setbacks during training using these cycles.

Sources

Trent Stellingwerff, Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners, Journal, July 22, 2020.