As the temps drop and the leaves turn, that can only mean one thing. Fall road racing is here.

It can be easy to fall into the mindset of "I have to have the perfect build-up to my race." I'm here to tell you no such thing exists. Here are some tips and tricks to help when the inevitable happens!

1. Injuries happen. It is important to stay calm. Remember you can only control so much. Book an appointment with your physical therapist, reach out to your coach for training adjustments, cross train if necessary, and rest (body and mind). Stress won't help the injury, and can only hurt it further. This doesn't necessarily mean your race is over. Missing time now can be a blessing in disguise for the future!

2. Illness happens. All of the hard work and training can sometimes suppress the immune system. It's not uncommon for marathoners to catch a cold during their taper. Also very easy to panic in this situation, but try not to! There is a lot you can do that will help your body come up. Try and focus on hydration, eating foods that nourish (I crave homemade chicken noodle soup), and extra sleep. Taking off training during this time is recommended. This is your body's way of saying, "hey I need a break so I can perform on race day." Fitness doesn't diminish from a few days off. Try and push through it and you could make it worse.

3. The fatigue will set in, and when it does you will doubt yourself. Don't! Training for a marathon is hard work. One day you're smashing a workout, and the next you're barely able to get out of bed. The body takes time to absorb all the training, so there will be times you feel flat and tired. This is normal, but important to listen to. Give yourself rest if you feel like you need it, as pushing too hard during this time can send you into a hole that is hard to get out of. As you do more and more build ups, you will know the difference between tired and too tired.

4. Nerves are normal. As the race creeps closer, nerves will too. You want the right balance of nerves to help you get excited and not overly anxious. I like to start a book during my taper (no not a running book). Sometimes taking your mind elsewhere when you have a big event coming up is the perfect recipe to help calm things down. Get creative, but find something different to occupy your time that you'd normally spend running more miles. You want non running focus in your life so that you get a break from obsessing over the big day!

5. Enjoy the process. We put so much into a single day that it can get overwhelming. Try and remember part of the fun of this is the preparation. Without this piece the race wouldn't be what it is. Smile and know you are doing something special.

Frank is celebrating the successful completion of the Ottawa Marathon '22 in 3 hours and 50 minutes. 
His story sheds some light on the journey to healthy running amidst a busy lifestyle.

Major milestone: Ottawa Marathon 2022.  Completed in 03:50 (gun time was probably 03:45 because I finished on the line with the 03:45 pace bunny!).

What is the secret to your success?  Stretching, running, breathing, groceries, walking, more walking.  Having good routes.  I've been running a lot ever since I was 4, but walking and carrying big groceries has been the most stable and consistent thing that has kept my fitness regardless of my general running form or participation in events.  Having people who support you is massive, if you don't know anyone obvious in your vicinity, join a running club or a training program - even if you don't attend all the time, it gets you off the ground to independence at the very least, but can do a lot more as well (Runcoach certainly helped!).  Breathing rhythm is very important, it helps for just about anything that requires effort because it helps you maintain composure in a way I find little else does.

What is the biggest obstacle to reaching your goals and how do you get over it?  Work and family commitments.  I took physical education as an elective in high school every year starting Grade 10, because I couldn't fit a club in to my packed schedule.  During my university years (2008-2020), I didn't always have the time to run much, so I just participated in a handful of small races (<15K).  But during terms, I walked with the patience of knowing that I'd be running again at the end of that testing period, and that would keep me fit enough to get going quickly out of the blocks upon resuming my running.  Running in this case meant playing soccer, long-distance runs, and tennis - all good, different forms of running.

What is the most rewarding part of training?  You feel very good after a tough run because of the adrenaline rush and subsequent clarity of mind, so that gives you the incentive to agonize for an hour.  The clarity of mind comes because your body is functioning well the rest of the day.  You need good eating habits, so that adds to your feeling well during the day.  The adrenaline rush helps you because without that it's hard to get from anywhere other than exercise; new movies don't come out at the cinema every day, sports events occur once a week, eating too much chocolate comes with lows later on because it does something bad to your digestion.  Racing is great because of the way the local community comes out just to see the runners - not to mention the rather tremendous good will you see from volunteers (this is really some of the best of society that you will ever see).  I should say: virtual races done solo are fantastic, though you should probably have at least one person there to provide you drinks and cheer you on for the day.  I ran my first half marathon in 2021 during lockdown.  Having a friend and my parents there made that day more or less as exciting for me as the 2022 in-person event a year later.

What advice would you give to other members of the Runcoach community?  Personal experience (differs between people, so might not apply to the reader): if you've never run before, don't run unless you've tried walking long distances (e.g., 5K).  Buy running shoes (that was my first mistake, and my foot let me know about it!).  Follow instructions of a coach/teacher or any other trainer (e.g., running partner) who knows more about running than you do.  Try different styles of running.  Absolutely, do 20 minutes of static stretching post-run, 10 minutes of dynamic stretching pre-run.  Eat not too much the night before a run, but have something to eat alongside you during the run.  On a hot day, drink more than you feel like consuming.  On a freezing day, bring gloves and run in loops rather than long stretches.  Try laps before running too far - that way, you calibrate how far your route should be.  Buy a book about running, better if it is a very detailed one, it's worth paying for.  Read a blog (Runcoach blog is amazing).  If you're running and don't feel in control, slow down.  The most important thing is to finish the assigned distance.  Even if the time ends up poor, long-distance running is often about just pushing yourself at this moment in time.  You don't look at people running in the morning and think they're slow or fast; you normally think, "That is someone pushing hard, good for them".  You don't go easy on yourself, though, you go as far as you can go without losing control in the sense that absolutely you must reach the finishing line and you'd rather avoid a bad time as a bonus.

Anything else you would like to share?  My family, my friends, and my teachers have all been important in starting me off, maintaining and developing my running activity throughout the years.  It is to them that I owe all of my achievements, the hard work I put in is largely a reflection of their remarkable efforts over many years.  The people of Runcoach who have provided those Hi-5's have offered brilliant support throughout my training, that is the kind of support that you think about when your legs feel like quitting.  Also, a word for Terry Fox, whose charity run is held in many places worldwide (or virtually, in the areas of some readers).  Look him up if you don't know his story, and try giving up on a hard run after you've read that.  That story gives me a lift sometimes when I feel that the effort is getting too much.  Also, thinking of how good the warm drink and meal back home are going to taste!

What feedback would you offer on the Runcoach experience?  I began with Runcoach using the free trial offered in preparation for the 2021 virtual Ottawa Half Marathon event.  I started it in March 2021 as I began training, concerned from my previous experiences of physical-education courses that I'd be making novice errors during training for a distance >5K longer than my previous distance record.  This was the time of lockdowns and isolation, one that nobody likes looking back to.  Runcoach here was pivotal because it not only pushed me to new distances and raised my general health and performance standard, it helped me through Winter 2021 when lockdowns were in full force and cold conditions meant that indoors was more of a necessity.  I learnt a lot from my coach, he was there every time and punctual whenever I had questions.  The option of the log entries is terrific, and also the adaptation of the schedule after a goal has been reached always seems to work well for me, I rarely feel intimidated.

The adjustment to heat training is not easy, and not always fun either. We want to share some ways to help summer training not be entirely miserable, and, you may find you even gain more fitness along the way thanks to the added stress heat puts on your body!

1-RUN EARLY: Set yourself up for SUCCESS by running first thing in the morning. It is way easier to wake up, run early, and get it done, than to have life get in the way and you're left trying to force a run in the heat or after a long day.

2-HYDRATE: We recommend waking up at least 30 minutes before you head out for a run to consume 12-24oz of electrolytes. If you have a long run or a hard workout, get creative with your options during the run... know where you can stop every 2-4miles to get a drink, leave a bottle and run a 2-4mile loop or out and backs, carry a bottle, or have a friend/significant other bike with you to provide fluids. More tips on hydration here.

3-ADJUST: Recognize that heat is an additional stress on your body. You should not expect to hit the same splits as you could on a cool day. Slow down, focus on effort vs pace. Add in an extra minute of two of recovery in between intervals or pause tempos to dump water on your head and to get a drink. Cut the long runs back a mile or two or find locations more suitable for hot weather that can provide more shade, and listen to your body if you start to feel dizzy or over heated... be smart! You can also do your quality sessions on the treadmill if you want to stick to paces and build confidence that you are not out of shape.

4-RECOVER: To help boost recovery after a hot run, take a cool shower, get in the pool, or put your feet in a creek to bring the core temperature down. You will find this strategy will prevent you from feeling so zapped the rest of the day. More recovery tips here to help you reset after a hard day of training.

5-REHYDRATE: After a hot workout, you will be in the hole in terms of hydration. Spend the first 30 minutes post run being sure to get in a lot of fluids. I recommend an electrolyte mix because something with flavor is more appealing and it will help you get caught up on your hydration needs. Rehydrating after a workout in the heat is critical to ward off cramps, injury, and allows the body to be ready to run again tomorrow!

6-REFUEL: It can be tough to eat after a workout in the heat. The belly often feels icky, but replenishing is very important to reap the benefit of the workout you just put your body through! Try greek yogurt, fruit, a smoothie (Summer Smoothie recipe!), kombucha, coconut water, or protein shake. These liquid calories are easier on the stomach and your body will be able to start the recovery process once you get some fuel in the tank. Interested in nutrition for runners? More info here.

We hope you can use these tips to help you crush your training this summer, please reach out if you have any follow up questions!

Runcoach trainee Beth , shares her incredible story of self-belief, trusting the process, and beating the odds!  

Major milestone: From a Wheelchair to Marathon Training is my "MAJOR" milestone that is just incredible... a miracle!


What is the secret to your success? Do a little more today than yesterday. Read on to learn about Beth's 10 steps challenge. 


What is the biggest obstacle to reaching your goals and how do you get over it?
In May 2014 I was a cyclist riding hundreds of miles a week. I crashed and landed on my head and face, suffering a Traumatic Brain Injury, or TBI for short. My 3 adult children quit and/or took family leave and moved back home to help me get back on my feet. They would say "We got you, don’t worry.”
The first big breakthrough was taking 10 steps. The next day, I went 20 steps. This led to an obsession to add 10 steps a day. I started keeping notes on graph paper. It took two months, and it was a huge accomplishment the first time I ran a mile without stopping! My dog ran every step with me.


What is the most rewarding part of training? I’m proud of myself!!! I ran my first 5K in 2015, then a bunch of trail races. In fact, it is my belief that running and trail running are the reasons my brain has made improvements. I’m reminded of Dr. Jay Alberts, who works with MS patients and advocate for working hard and pushing limit to enhance brain function. I’ve also met some fantastic people, and made some great friends.


What advice would you give to other members of the Runcoach community?
It’s fun to change up your routes, especially try to make your long run an adventure! It is my hope that somewhere along the line my story will help even just one other person with a brain injury. It is running that made all the difference in my progress.

 

Anything else you would like to share?
Never in my wildest dreams would I ever have believed that I would become a runner. Nevertheless be training at 63 years old, to run in the NYC Marathon!!!


What feedback would you offer on the Runcoach experience? I’m one that tends to overdo it and get injured. Runcoach is a reliable way to build gradually and be successful (ha- I hope lol).