This month, we asked Dr. Clyde to weigh in about the lethargy many runners struggle through after a long run.
1. When many runners finish a big long run, often they report feeling extremely lethargic and low energy for much of the rest of the day, even after eating. From a nutrition perspective, what may be going on here?
Athletes need to replace their carbohydrate losses from training at a rate that their muscles are willing to absorb those carbohydrates. If you burn 1000 calories in a workout, roughly 800 calories of which are carbohydrate, and attempt to replace all of those carbohydrates at one sitting, the over-flow of calories into your bloodstream will send more than half of it to fat cells, where the carbohydrate will be converted into fat.
Therefore, eating enough calories is not enough.
The calories have to go into lean tissues to actually help you recover. Not eating enough is another way to fall short. So the athlete has to eat enough carbohydrate, but spaced out over time or eaten with vegetables so that the carbohydrate calories enter the body at a rate muscle is willing to absorb them. Protein helps re-build lean tissue but is unrelated to the feelings of lethargy after hard training.
2. What are some best bet tips on things runners can do after the run to avoid that day-long bonky feeling?
The number one rule for race day fueling; Don’t do anything new. Training with a race goal in mind, means that every run you do is practice for the race. You are training your muscles, your body, your mind, and your stomach. Learning to fuel and hydrate to get the most out of your training and racing will make a huge difference in the outcome of your performance, and it all starts in your daily practice.
Pre-Race Routine. For any run over 60 minutes, you will want to eat and hydrate beforehand. (See blog on Pre-Run and Post-Run Nutrition). This is a great opportunity to eat and drink the same thing you will on race morning. Once you know what sits well in your stomach, and fuels you for your miles, then stick with it! A standard pre-race breakfast is coffee (or tea) for a little caffeine, a bagel/toast/oatmeal and banana for carbs and fuel, and 16oz of electrolyte mix for hydration. Have this about 3 hours prior to the start of your race of any distance. Try this protocol before workouts and long runs and see how you feel! Adjust accordingly to determine what works for you, and then, don’t deviate.
Mid-Race Protocol. If you are doing a training run or race longer than 60 minutes, you may need to fuel and hydratethroughout. Look up what electrolyte fluid and gels the event will provide. It is very common in half marathon and marathon distances to offer gels on the course, but you want to know the brand, flavor, and if they contain caffeine. Then you will practice with those fluids and gels leading into the race to confirm they work for you. If they do not, you will need to carry your own. In training and racing, take gels every 35-45 minutes. Get the gel in right before a water station, and then drink water to wash it down (do not take electrolyte fluid with a gel). In between, you can take water and electrolyte fluid to stay well hydrated. If you are racing less than an 60 minutes, you will need nothing, or only water to get through the distance.
Practicing your Pre-Race Routine and your Mid-Race Protocol will help you figure out what your body needs to be successful and run strong the whole way!
What is a Runner’s High?
When we exercise, we expect to feel better as a result. We achieve a fitness or time goal and are fired up by the accomplishment. We lose weight and like the result in the mirror. Maybe, we just do something we have never done before and appreciate the new mental or physical dimension in our lives. Some athletes, however, claim to feel better after exercise because the exercise itself makes them feel better. Significantly. Commonly, this is called a “Runner’s High.”
This “high” has been explained through the years as a rush of endorphins, neurotransmitters secreted by our bodies during things like pain, excitement, and sex. Endorphins act a bit like morphine chemically, so the conventional wisdom has been that they feel like it as well.
On the other hand, Jude Dickson and her University of Edinburgh colleagues, in their paper Does Exercise Promote Good Health, propose three hypotheses about the Runner’s High: the distraction hypothesis (it takes our attention away from painful things at the time), the mastery hypothesis (we learn new things and achieve a goal), and the social interaction hypothesis (things are often more fun and seem easier in a group). So, is the Runner’s High a chemical reaction via endorphins, or a psychological reaction that is somewhat coincidental to running? Regardless, all runners have days where we feel better than others, but the feeling of euphoria associated with this phenomenon can be fleeting or nonexistent for some runners, and relied upon as a pick me up for others. But, can it be captured, quantified, and achieved systematically?
Although an internet search of “endorphins” and “runner’s high” yields 70,000 results, that close association has been only modestly borne out by research. For one thing, it is hard to quantify what exactly a “high” is, as the reflections of athletes differ widely as to how a Runner’s High actually makes them feel. Secondly, although endorphin levels seem to elevate after exercise (likely because of the stress or pain the body has undergone during the exercise), that elevation doesn’t seem to have a uniformly positive result on mood, according to Sarah Willett in an oft cited article from Lehigh University.
The strong association between endorphins and Runner’s High in the wider public view persists. However, despite a well respected 2008 study by German researchers which found a strong correlation between endorphin production and the bloodstream of runners during and after two hour runs, not all agree that the correlation equals causation for the elusive high, in part because the large size of endorphin molecules make them difficult to pass the blood – brain barrier. And, after all, if there was such a strong direct result, wouldn’t we all enjoy Runner’s Highs after / during every hard workout or run?
Other relatively recent studies have linked the same type of brain receptors that play well with marijuana use to a naturally occurring endocannabinoid, which appears to be produced in the bloodstream in large amounts during exercise. A 2003 study with Georgia Tech college students yielded this finding, as have several subsequent similar or related studies with mice both in the US and abroad. These molecules appear to be much smaller than endorphins. If they can pass the blood-brain barrier, does this mean that all the times we’ve joked that “running was our drug” we weren’t really too far off the mark?
Ultimately, questions remain to be answered about how a Runner’s High occurs, why, and frankly, what it is, exactly. Runners are like snowflakes. Each of us is at least slightly different from the rest both psychologically and physiologically, and it might not be unreasonable to think that the difficulties science has had in firmly establishing a cause and effect with this phenomenon lies is the infinite amounts of ways in which running can create a positive effect in our lives. While we wait to find out what the chemical cause is once and for all, we encourage you to enjoy your Runner’s High not because of why you have it, but for the fact you have it at all.
Testimonials from the 2019 Marine Corps Weekend!
"The Runcoach plan is hard and has a lot of volume compared to others. Many people said the mileage I was running was crazy, especially not having a time goal.
I have pushed my son in one other marathon with 2 others. I knew how difficult it would be, on this course and with one less teammate, with my son being heavier and who knew the rain and wind that would ensue.
Runcoach prepared me for it all. I did commit myself to it 100%. I did not miss one workout the whole 18 weeks...it's changed me and my running forever!"
- Kathy
"I want to thank you and your team for everything that you did for my success in the completing my first Marathon. I couldn't have done it without you and your team. All and all I faired very well considering weather conditions yesterday.
I'm a little sore but I expected that for being the longest run in my life 8 miles longer than ever ran.
Also thank you for the last minute tips for running in the rain."
- Donnie
"Hi Coach,
Race weekend was awesome!
I successfully completed my first Marathon and my dream Marathon the MCM. I feel great for the accomplishment!!!
Recovery is going well. Thanks for all the support!!"
- Karen
I'm a little sore but I expected that for being the longest run in my life. This has been the most motivating training program yet."
- Betsy
In the weeks and months ahead, hundreds of thousands of runners will travel to the location of their upcoming goal race. In previous blog posts, we have touched on how to generally plan your goal race travel and have given advice for family and other supporters on ways they can organize to best effect on race weekend.
Before you bundle yourself into the car or head to the airport, take a moment to scan our goal race travel packing list – plan ahead and be prepared with everything you need for a great day!
Plan ahead and don’t forget:
Shoes
Training shoes and racing shoes, if those differ. Both should be broken in at least a week or two beforehand. Neither should ever be checked if flying. Seems self-explanatory, but in the rush to remember the odd, weird things, sometimes we forget about first things first.
Race outfit with cold and hot variations
Make sure your favorite long run shorts and top are in the bag. For the women, make sure that non-chafing sportsbra is packed. Think through your options if the weather ends up differently than expected, and pack your favorite tights, hat, arm sleeves or long sleeved shirt, and or gloves. Do not forget about the socks.
Pre race and post race clothes
Throwaways and/or warm clothes might be needed before the race, and will be very likely welcome after the race. An extra pair of dry socks in the bag can really help your post-race spirits as well. If the weather is cold, a hooded top or a beanie can really help when the post-race chill sets after when the body temperature drops following the race.
Snacks/ mid race fuel
Even if the race has your favorite brands offered on the course, it is helpful to have packed some favorite snacks and fueling options in case you miss the table, drop your item, or just want to top off your tank before or after the race.
Roller or rolling / stretching device
Watch
Bodyglide
Sunscreen
Water bottle
…and / or fuel carrying device for the day if using one
Something to sit on, such as a blanket or old finish area space blanket
…for the pre and post race area if no chairs or benches are available
Travel first aid kit
…hobbling around the hotel looking for a band-aid can and should be avoided
Earplugs and eye shade
….or anything else that might help with a better night’s sleep before the race
Preferred breakfast food
…if packable – save time and money on race morning
While this list probably doesn’t cover every need for every athlete, checking off the major items early in the packing process can alleviate stress and allow time to remember some of the more individualized items each runner hopes to not leave home without.
Kelly is a woman on fire!
She just completed her second 1/4 marathon, shattering her previous personal best by over 14 minutes .
Now she has her sights set on the Nationwide Children's Hospital Columbus Half Marathon this October.
Kelly shares tips on how she got started, set and surpassed various goals, and how to maintain momentum and personal accountability!
Major milestone accomplished:
Truly my biggest milestone was doing my first 5k, which was about 8 years ago. I was never a runner or an athlete (typical band geek, book worm high school and college kid!).
I was fortunate to work with a lot of teachers and friends who were avid runners, and they encouraged me to get started. Honestly, I could not run more than 1 minute at a time when I first started. Completing my first 5K was such a huge accomplishment, and I have continued to move forward from there.
What is the biggest obstacle to reaching your goals and how do you get over it?
My mind. The mental game is such a big part of this process. I am learning to beat that with each big race I complete. So much of success is in proper training and preparation, and surrounding myself with a group of people that keep pushing me to be my best!
What is the most rewarding part of training? Achieving or exceeding goals?
This past week I ran my second 1/4 marathon. The first I did in May of 2018 with a time of 1:20, which I was very pleased with. I have never been super fast, and just completing it was a huge accomplishment. I set a goal of 1:15 for this last one, and crushed it by completing in just over 1:06! I am still stunned at my success, but know that my consistency and perseverance definitely paid off!
What advice would you give to other members of the Runcoach community?
Never give up on yourself! And surround yourself with like-minded friends who share your passions and enthusiasm for fitness and wellness. This is truly a journey, and it is so much more enjoyable when we do it together with friends!
Take hold of life's 3C's: Choice, Change, Chance. Make the choice, take the chance, and see the change...
“You are built like a runner,” Christi said to me about a year ago. I rolled my eyes. “You could do a half marathon tomorrow.”
I’d been a gym regular for three years. At Christi’s class, I’d grind out burpees, stack up squats, and groan through pushups. Showing up got me in fair shape for guy almost 49 years old.
But running? No one ever said I looked like a runner. I finished last in sprints during baseball practice. “Somebody didn’t beat the clock, so we’re all going to run again,” Mr. Claussen said day after day. “I won’t say his name, but his initials are Joe Kolman.”
I never ran for fun or fitness, let alone competition. Yet last month, in the shadow of Glacier National Park I stood on a podium for the first time holding a silver medal like a baby chicken. I ran 13.1 miles up and down a mountain with 1,827 runners of all shapes and sizes.I beat 1,737 of them, including all but nine my age or older. My 1:49:38 beat My Run Plan projection by 22 seconds.
By God, I looked like a runner.
Here are the cliches of which I’m guilty. Like a lot of guys who approach a half century, I look in the mirror and see mortality with crows feet around the eyes, gray hair, and a mouth that frowns more than it should. Christi is engaging, enthusiastic, and positive. She almost makes the impossible seem possible. But it was still up to me to make it happen.
I am also at a point in life where I need to prove that I can do something alone. I gravitate toward team sports and team professions. I work hard and contribute to a team effort with my middling abilities. But as I faced the Grim Reaper’s nephew in the mirror (he wears button down shirts and khaki pants, by the way) I figured it was time to take charge of myself.
As I mulled becoming a runner, my wife Kris signed us up for the Glacier half marathon. She spontaneously does things that sound fun. A 13.1 mile run near our favorite place in the world and a cool t-shirt? Enough said. She also knows I need goals.
Christi uses My Run Plan and suggested I try it. The doubt came in waves as I answered the questions. Current miles per week? Zero. Average miles run per week in the last year? Just a smidge under none.
I have a great support network. And the Runcoach team is always online to help. But only one person can make you run. On day one of my life as a runner, the assignment starred up from my phone. Run 1.5 miles easy at a 13 minute mile pace. My Run Plan takes the research, guesswork, and hearsay out of training. By nature, I question things. That first run of 1.5 miles in 20 minutes? I ran 3.2 in 39 minutes. It was easier than I thought. And fun. For that first month, I ran faster and longer than the plan. Then I got hurt. My left knee ached. The right one had sharp pains. Unlike the algorithm, my ego is a biased source. I didn’t double check myself. I was out for more than a week and deep in the doldrums. I needed to run.
Running makes me happy. I am an introvert by birth. I speak to people to succeed at life and work, but it often exhausts me. Except when I run. I wave to people. I offer words of encouragement. I try to be funny. “Hey, only three miles to pizza and beer.” People who know me don’t believe it. This is not me; at least not sober.
I recently got caught in a downpour. It was fantastic. I was healthy and free, running on a mountain. Lightning could have killed me on the ridge. I would not have traded places with anybody.
Running forces my mind to focus. Spine straight. Gut taut. The focus sets me free. It allows me to push beyond what I think is possible. In the rest of life, I fear failure and often stop when I reach good enough.
I make running a series of little victories. My Run Plan makes it easy. Run 5 miles in 50 minutes. Where’s my medal? Run four sets of 200 meter sprints in 52 seconds each. Two beers. Run up the hill before Prince gets out of that Little Red Corvette.
I will run where life takes me, for no one but me. I’d like to win a more gaudy medals, but I will run because it makes me alive. My feet hitting the earth is at once humbling and powerful. Running demands I be good to myself. Eat well. Get sleep, Treat myself to massages and physical therapy. Work to make my mind agile and at peace. Being a better runner is very similar to becoming a better person.
People frequently tell me now that I look like a runner. For a while, I was miffed. Why now? I’ve always looked this way. Here’s my theory: You want to look like a runner? Start running. Short, fat, tall, skinny. Genetics don’t mean jack. Use a training plan or don’t. Someone, including other runners, will help and encourage any newbie. But in the end, it’s you against yourself.
I’ve cried for pure joy three times: the day I got married, the day I got my current job, and about a mile from the finish of my first half marathon. Alone on the trail, a middle-aged man weeping. Despite all I thought I knew about myself and what I could not do, I did it. I made myself a runner.