You just ran a huge personal best in the marathon and spent the past week enjoying some well-deserved down time. You decide it’s time to start up again, but realize that post-race excitement is starting to dwindle and it’s much harder to get out the door than you anticipated. “How can this be!?” You ask yourself. “I just had a fantastic race and should be beyond excited to start again, right?” If you find yourself to be in this situation, fear not, you have a case of the easily curable post-marathon blues.
After fully investing in your training program for the past 3 months and being laser focused, it makes sense that it might be tough to get started again. I, personally, have always struggled jumping right back into full training after a marathon because I just spent the last 4 months completely focused on my goal. Oftentimes, we forget that running can be just as mentally taxing as it is physically taxing and we need to be sure to give ourselves time to recover in both ways after a marathon.
Here are a few tips to shake those post marathon blues and get that pep back in your step.
1. Throw pace and distance out the window and enjoy some unstructured training. It is mentally quite freeing to run on your own terms for a few weeks without a care in the world about pace. You will be spending quite a bit of time in the coming months focused on hitting splits, so enjoy some relaxed, care free runs and soak in the nice spring weather. Simply getting outside for a few leisurely miles can do wonders for both the mind and body.
2. Meet up with friends to keep things light and fun. Running with friends is a great way to unwind and relax. When you are chatting away, you start to focus less on how heavy/tired your legs may feel, and more on the conversations you are having. Before you know it, the run is done and you are feeling much lighter and happier than before you started. Never underestimate the power of running with friends.
3. After a few weeks, start to look at future races. I like to switch things up after a marathon and run some shorter races, like 5&10ks. It’s fun to set my sights on a new challenge and mentally change gears. Getting a race on the calendar will give you something to look forward to and help that motivation and excitement return.
So lace up your shoes, enjoy the warm weather, and shake those post marathon blues. Set your sights on a new challenge and enjoy the journey one step at a time. Happy Running!
In the midst of the second “polar vortex” this winter, running inside might become the rule rather than the exception. Typical winter weather, however, when not quite so harsh, does allow for some outside running, particularly if following a few common sense guidelines about how to stay healthy and safe.
Plan ahead
Running in the winter demands good planning for the actual run, but also some foresight for the aftermath. If you are coming straight in the house, then jumping in a warm shower and sighing “ahhhh” is no problem. But, if you must drive home, or have another stop on the way, it is essential to plan for dry and warm clothes along with your usual fluids and snack. You also need a place where you can change. A car that is shielded enough to change inside, or a bathroom/ locker room that is appropriate and safe for the same purpose is worth planning ahead for when deciding where to park and run.
Layer it up
While actually running, a snug under layer with moisture wicking capabilities, topped by a thicker or wind-blocking layer can often do the trick, with either a third layer between or a vest on top to keep the core cozy as needed. A loose layer underneath allows the wind to whistle through (burr!), and allows the sweat you’ve produced to stay wet against your skin. Sometimes that may be tolerable during the run, but then chill you to the bone a few minutes after stopping.
Your body will heat up during the run, so a down jacket and two scarves is probably not necessary. It is ok to start the run without feeling cozy as you will be feeling fine once you move around for several minutes. On the other hand, if you are as warm as you could ever want when you start, the increased body heat will very possibly leave you feeling hot, sweaty, and stifled halfway through your run, at which point you will likely be running around with a thick layer tied around your waist or just sweating like crazy at a time when you need to be hydrated.
Ease into it
For most middle-aged athletes, warming up slowly is an essential part of a training routine that avoids injury. In the winter cold, this becomes even more important. While we do not recommend a bunch of static stretching for cold muscles before you head out, we do recommend taking the first few minutes of your training run or warm up loop to prepare your body for the desired mid-run / workout pace. You may cringe when looking at your GPS device, but the most important thing is to avoid the needless aches and pains that take you out of action completely.
Watch your step
We always recommend traveling on safe, well-lit routes, but in the winter, this is crucial. For those that must run in the dark, it is important to be even more vigilant about the perils of black ice and other pitfalls of the winter road. Running in the daylight is strongly recommended, and running with a partner or group should be much more of a priority. Particularly if your run is on snow, a device like Yaktrax can be a simple and cost effective tool to assist with traction. Be careful not to cut it close on roads with minimal shoulder or crossings where you have to hustle to beat the light or other traffic passing on the road. The risks are great, and the conditions are even less under your control. Always err on the safe side.
Don’t skimp on the details
In the winter, the aforementioned warm shower or a quick dive into the car to drive home can be tantalizing. Because of the tougher conditions, rolling, stretching post-run, hydrating, and refueling after training take on even greater importance, even as they are often skipped due to freezing fingers, howling winds, or other discomfort. Budgeting even 5-10 minutes for the care and feeding of your body after a run can help increase the chances your training cycle remains intact throughout the tough winter months, and can help build good habits that will serve you well even when the weather is 70 degrees and sunny.
You may have heard it, but we will say it again: The long run is the most important run of your week.
Personally, the long run is my favorite run of the week too. It doesn’t always feel good, but I am always proud of myself once it’s completed because I know fitness was gained and mental strength too. But why is the long run so important? Why does the training plan have up and down weeks with total mileage/minutes? Is it really possible to finish a marathon if my long run never covers the entire distance in training? Here are our answers.
First, the importance of the long run stems from the cells. Runs exceeding 60 minutes help create more capillaries within the system, the more capillaries in your body, the more efficient oxygen can be transported and delivered to your muscles. Thus, increasing your endurance level and ability to run faster and further. As you feel stronger, and you accomplish mileage you never thought possible, you gain confidence. You start to learn that you can push harder and longer than ever before, and that is huge for the mental game come race day.
Next, the up and down weeks of mileage may look random, but we have a plan. We train you to run 2 weeks hard, 1 week easy. This cycle of training prepares the body as you work to build up fatigue, push through fatigue, and then recover. The adaptations that build fitness come when we soak up the training during the down week before increasing the mileage higher than before. For our marathon runners, these two challenging long run weeks back to back can help simulate the second half of the marathon with the accumulation of fatigue.
Last, the long run is more about time on feet than actual miles covered. Exceeding more than 3.5 hours of running during training has been known to have diminishing returns. Meaning that running longer than 210 minutes can negatively affect your body’s ability to have quality in training and could leave you sick, overly fatigued, or injured. Depending on your pace, any run 16 miles and over will allow you to successfully finish the marathon distance. It’s important to trust the process and know that with a taper, you will feel strong and ready to conquer 26.2 miles at the peak of your training program.
If you’re like me, you can’t wait for the next long run to get out the door and increase your body’s efficiency now that you know the goal of your most important run of the week.
Tips for the Taper
In running, the final phase of training is where you get sharp, peak, and taper. The last 1-3 weeks prior to a big race is where the emphasis is on all the fitness coming together at the right time. This part of training helps your body to mentally focus, gives you time to hydrate, fuel, and rest in preparation for your big goal. Here are some tips to maximize the final phase of training to get the most out of yourself on race day!
Training
Cut back some of the miles, but still keep some turnover workouts in the training that final week. This will keep your muscle tension in a good place so you don’t feel “flat” or heavy legged on race day.
Psychological
Take some time during the taper weeks to get your mind in the right place for race day. Look back at all the training you have done to prepare for your goal, and gain confidence in yourself and your fitness.
Hydration
Start an emphasis on hydration during your taper. This will help your body perform on race day!
Fueling
It is important to not over eat during the taper phase. However, be certain to get in good nutrients the few days leading into the race. You want to have all your energy stores filled and ready to carry you to a strong finish.
Relax
Focus on sleep, propping the feet up, and encouraging your muscles to repair and freshen up prior to race day.
When you put all these tips together, it can bring you more confidence knowing you are trained, mentally prepared, hydrated, fueled, and rested… the key components to taking your goals from a dream to reality.
This week, I finally gave our double stroller away – my kids now weighing far too much in combination, and having long since passed the time when they found it acceptable to be belted into the stroller and pushed along the bike path or the sidewalk. As I watched it folded up and driven away in someone else’s car for someone else’s kids, I must confess to a bit of nostalgia.
Six years ago, my husband and I went to Cabo for our Honeymoon. 
I was in full force training with the USA Championships which were only one month away. It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:
1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.
2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.
3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.
4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!
5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule.
Happy travels, and happy training!
Originally posted by Dena Evans on Feb. 6, 2014
Don’t let your running and training be hampered by arbitrary tales that may lead you off track. If you find yourself caught in the trap laid by one of these myths, it is time to set yourself free!
Myth #1: If you don’t have time for the entire prescribed XXworkout, you should just skip the whole thing.
We all know the nagging pain of a day where the alarm didn’t go off, your toddler is sick, work is a fire drill, or the weather is garbage. The scheduled workout is Just. Not. Going. To. Happen. In frustration, it can be tempting to bag everything and sulk. Don’t. Your schedule is the best-case scenario, and every single runner has had to punt and pivot now and again. If the track workout isn’t an option, an aerobic run can still help clear your head, and keep you on track for either an adjusted workout day later in the week or next week’s tasks. If the schedule calls for 45 minutes and you only have 25 minutes, your body will get a significant benefit from doing even half the work. If you are taking an unplanned “zero” in the log, focus your mental energy on the positives – more freshness for the next session, accomplishment of the tasks and issues that have stolen your run time, and the confidence that a day or few off does not have to have a significant impact on your fitness level.
Myth #2: Days off are for wimps.
Training hard is important to get toward your goal, but without recovery, your muscles don’t have the ability to adapt and recoup after the stress you have placed on them already. Recuperation time allows your body to return to preparedness for the stimulus ahead and in doing so, get the most out of the upcoming challenge. Running hard every day drives your body into a deeper and deeper hole from which it eventually becomes impossible to escape. Build your schedule with some planned and regular rest, and the chances of you making it to the start line of your goal race will increase immensely.
Myth #3: You will set a personal best every single race or you are not trying hard enough.
There are many, many factors that contribute to a personal best day. An accurately (or inaccurately) measured course. A tail or head wind. Hills. A bad meal the night before. How well recovered you are. Your bout of flu last week. Neglecting to hydrate along the route or beforehand. The list goes on and on. These are not excuses, but factors which can both enhance or diminish the yield from your training up to that point. Your actual fitness plays the largest role, but smart training includes a slight cyclical effect where recovery periods are interspersed with hard training and tapering for goal events. 100% effort each time can be a good way to practice the significant demand your body will require when it is primed for a signature day, but even top level effort each time may not always result in a new level of achievement, particularly for experienced runners who have been through the train and taper cycle in the past. Concentrate on the quality of your preparation, the execution of your plan, and when your body is ready, you’ll have good racing habits and attitude down pat.
Myth #4a: The more cushioning in your shoes, the better chance you have of avoiding injury.
Most athletes do not need to purchase the shoes with the maximum potential padding, structure, or stability in order to stay injury free, and in fact these shoes can sometimes impede your stride from operating at its greatest efficiency. Each foot and every person is different. Consider getting a gait analysis from an experienced staff member at a reputable running specialty store in your neck of the woods, and adding that info to your reasoning as you choose your next pair of shoes. Well-cushioned shoes have indeed helped many non-runners become runners through the years, but for many athletes, other choices may serve the body better.
Myth #4b: The less cushioning in your shoes, the better chance you have of avoiding injury.
In recent years, thousands of runners have become enamored with the “minimalist” segment of the running shoe market. These are typically footwear with much or all of the heel lift eliminated, or shoes meant to simulate running barefoot with various ways of wrapping around the foot or articulating the sole. While incorporating barefoot running or minimalist footwear into a larger program to strengthen the foot and lower leg can be very beneficial, these decisions must be made in context. Injury history, the restraint to gradually incorporate this type of running, and the availability of suitable and safe terrain must all be considered. Again, minimalist footwear have been invaluable tools for many runners, but just because you want to be one of those runners, doesn’t mean you are. Get some input from your experienced local running specialty retailer or a podiatrist, and don’t do anything all at once.
Myth #5: Training for a marathon is a great crash diet.
Physical fitness is a great by-product of decision to train for a half or full marathon. Weight loss may result, but the “goal beyond the goal” should always be sustainable, healthy habits. Athleticism, strength, endurance are all aspects of your best self that need to come to the fore in order for you to reach your race finish line. Explicit, short term dieting and caloric reduction while maintaining a schedule of challenging running tasks can be detrimental to your training and health at best, and dangerous at worst. We want running to be a life-long, rewarding pursuit, but we also know it fits into a larger context of healthy diet, sleep, lifestyle, and fitness choices. Incremental changes you can live with, while adjusting to training, can help ensure that this goal won’t be the end of your training, but just the start.
We're 2 months into the New Year. Seems like a good time to revisit the goals we set on 1/1/15. Here's a look back at a great article by Dena Evans from 2010.
Goals seem like a good idea at the time. They motivate us to start, they provide good fodder for conversation, they keep us organized. However, if they are truly going to be accomplishments we look back on with pride, these goals must also include the risk that we might not pass the test.
