It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get.

Prevention

We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.

Bodywork

As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is  where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.

Fuel

It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.

Sleep

Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.

It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.

On a weekly basis, I make it a point to talk to my athletes (both remote and in person) about “fitness windows.” One of the last professional teams I was a part of had a recurring joke about10 days out from a major race. “Your window is closed!” we would yell. You could take the next 10 days off, and in theory you would be in the exact same position. I would laugh knowing there were millions of little things I wanted to do for my taper, but there was some truth to the idea that the most important work was already done. What I did in those last few weeks couldn’t make things better as far as my capacity to have a good performance. I could make it worse of course, but what I did leading up to that last phase of training mattered the most. And while yours may not yet be closed, there are things you can do mentally and physically to help you make the most of your fitness window.

Set Your Goal
At Runcoach, goal setting is one of the first parts of our process. We form a connection to you in sharing this goal that you’ve set. If I coach an athlete in person, I have them write it down on paper. I’m sure some of these papers end up in the trash. But if I’m lucky, the paper ends up on a fridge or mirror. It’s the act of putting this idea out into the universe that really gets the ball rolling. Your goal should be timely and measurable (and of course ambitious). Every major goal that I’ve achieved started this way, and there is research that supports manifestation and success.

Work Backwards
Whether you are running New York, Chicago, or Berlin. . .you want to know where you are at in training and why. I like to have a big calendar and write training backwards from the big day. That’s not to say you should only be thinking far ahead. We encourage you to stay in the moment in training and in racing. But this is a great way to see where your fitness windows open and close. You are always able to see your full Runcoach calendar!

Plan Lead-Up Races
A marathon build is not defined by one workout, but there are times in your training that you want to test the waters. You’ll notice when you sign up for Runcoach that we ask about any lead up races in addition to your marathon. We ask this for a few reasons, but the most important is finding out if it fits as part of the bigger picture. I always wanted to race a half marathon about 4-5 weeks out. This allowed me to test fueling, footwear, and fitness. If racing during your build isn’t your thing, we suggest penciling in a key workout or time trial to really nail for confidence. Ask your coach at Runcoach about a pre-Marathon Time Trial or a key workout to focus on!

Implement Supplementary Work
The marathon is its own beast in our beautiful sport. Like any other event, it requires some specific work that differs from others. I made it a point to prioritize sleep due to the volume required. I worked with a nutritionist on the number of carbs I needed to prevent a bonk late in the race. I was in the weight room twice per week making sure I loaded my legs appropriately to withstand the training required. And I got body work done weekly due to the sheer amount of pounding done on pavement. If you ever have any questions on these topics, Runcoach has a variety of resources to help get you started.

Get Excited
You should take periodic breaks during your training to appreciate the work you’ve done, and to plan for the thrilling challenge ahead. I almost always planned a trip after every major marathon I have run. It wasn’t because I was ready for it to be over, but because I knew I would be on a break and so I wanted something to look forward to no matter the result. The marathon is so much more than just 26.2 miles, and so we want to celebrate with you before, during, and after.

Trust Yourself
I don’t like to overanalyze the work that I’ve done, but every once in a while it can be helpful to look back and know you left no stone unturned. Before your fitness window closes, take some time to look at what you’ve already accomplished (you can also scroll backwards in the Runcoach calendar to see your entries). This should be a positive reflection, and enough motivation to stand on the line in a few weeks with a clear mind.

Another summer has come and gone, and many of you are about to enjoy the fruits of your labor. As you get closer to closing your fitness window, remember to thank your body for allowing you to make it this far. You are about to embark on one of the greatest experiences one can have. Best of luck to all of our fall marathoners here at Runcoach!

I started working with a nutritionist after bonking one too many times in a marathon. What I learned was not surprising, but also not common knowledge when trying to do your own research. The longer the distance, the more important the fueling!

1. Carbohydrate Intake:

• Spoiler alert; it's so much more than you think. I was taking what I thought was a lot, but it turned out my body was just burning at a higher rate than what I expected. The fix was actually pretty simple once I figured out what sat well during a race. I was able to make adjustments like sipping on a carbohydrate drink before the start, adding an extra gel, and carb-loading an extra day ahead of the race. Things like juice and gummy candy (who knew) were my secret weapons when I got sick of white rice.

2. Supplementing:

• This one is tricky. It's important to stay in my scope of practice, but I found supplements that were non-negotiable for me. They may be for you too! Iron is a big one, and I think absorption tends to complicate it. Ultimately, it was important for me to take daily and with the right foods/liquids. I found pill form and night time yielded the best absorption for me. Vitamin D is also crucial, and my levels were surprisingly low for the amount of sunshine I got training. Bone health isn't something to mess with in running. The key here was finding a quality high dose supplement, and not your average grocery store brand. Finally, I added in fish oil and curcumin after learning this was really beneficial for the kinds of stress runners experience. Take all of this with a grain of salt (or electrolyte). NOTE:  Both Iron and Vitamin D are not water soluble and should only be taken under the guidance of a Medical Professional.

3. Frequency:

• I was eating a lot, but not eating often. Snacks are back! I found that I was struggling on my doubles (running 2x/day) because I wasn't necessarily under fueled, but rather lacking quick energy because it had been so long since I last ate. Sometimes you just aren't hungry, and that's where the right foods come into play. Once I found the right snack, I was able to power through my second run rather than slog through junk miles.

4. Hydration:

• Take what you're drinking during the day, and double it (well kind of). I was not drinking enough, and it was showing. Coffee is my weakness, and if I could just drink that during the day I would. However, it wasn't setting me up for feeling good in warm weather training/racing. Even in the cooler months it's helpful, as we just aren't that thirsty. Once being assigned a higher intake, I went to the store and bought that giant bottle with the time stamps. I didn't care how I looked. I was hydrated and energized. It goes without saying, but throw in electrolytes ahead of training if you can.

5. Blood Work:

• When in doubt, go to your primary care doctor! They can order labs for you to figure out why you might be feeling off (or injured). I try to get my usual levels tested after each season so that I know what I need to work on. Training is stress and then adaptation, and so these values will change naturally. The body is amazing this way! These tips helped me take my health to the next level. Taking control of your nutrition can be fun (and should be easily accessible). I know when I got it right it became like my own superpower. I hope these ideas help you too!

Written by Coach Alex

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.

In order to fully enjoy the benefits and experience of outdoor exercise, it is important to stay safe.  Although some basics seem fairly simple and even obvious as sound preventative measures, even experienced runners and walkers might do well to review a few simple safety tips.  Although mishaps are rare, the habit of good safety practices can really make a difference that one time when you are desperate for help.

 

Tell someone when and where you are going

If someone is expecting you at a certain time and you don’t arrive, they might send the help or make the call that might prove crucial in that very small chance that you really are in trouble. If no one is aware that you are past due or where you might have gone, those who care about you might have a much tougher time tracking you down.  Leaving a note on the counter, sending a text, or just telling a friend, family member, or co-worker what you are up to is a good habit to keep.  Even if you live alone, leaving a note to be seen by someone else in the event another needed to enter your house while looking for you, a text to someone else, or even an online calendar entry take next to no time at all, and can help others to track you down if things really have gone awry.

 

Be visible

Whether you are running or walking at dusk or dawn, in bad weather or hazy good weather, on a remote trail or a busy road, it does not hurt to wear bright clothes. Make choices that ensure other pedestrians, drivers, cyclists, and others can see you.  Be visible to traffic coming the opposite direction when you don’t have an ample shoulder, be visible if you are sharing a bike path with quickly moving wheeled vehicles, and be visible if you turn an ankle, fall into the bushes and need some help.  If you don’t like loud clothing, a bright hat or even a white hat / visor can often do the trick.  Time to jump on board with the neon trend, even if that means donning a reflective vest at night.  That split second of recognition can make a huge difference in a challenging traffic situation.

 

Have water

This piece is not the space where we talk in depth about the value of hydration as a training tool.  However, water can be crucial if stuck in hot weather or other challenging situations.  It is such a simple thing to bring a water bottle that we might take it for granted, but if you have ever been in a prolonged situation where clean water would have been useful, you will likely never forget again.

 

Be aware of your surroundings

Just like the defensive driving course you took as a high schooler, runners and walkers should always keep their surroundings in mind.  Scanning the path ahead will allow you to stay one step ahead of dangerous situations.  Keep your eyes open for individuals who might be following you in city locales, for quickly opening car doors, for cars entering and exiting driveways.  Be on the look out for wildlife that might pose a problem in less densely populated areas, aggressive dogs with no visible means of restraint or territorial boundaries, and topography with an ankle-challenging pothole ahead.  Furthermore, either ditch the headphones, wear them in one ear only, or turn the volume low enough that you can still be aware of the ambient noise.  That moment of awareness can make the difference.

 

When possible, go with a buddy

Many of us run or walk solo more often than not, but when possible, it is always safer to go along with a friend who can help if something goes awry, and make any individuals with less than wholesome intent think twice about encountering you.

 

Finally, leave a trail

Well, not literally like Hansel and Gretel, but GPS enabled devices, a phone that can indicate your location even if you are unable to – these things can make a big difference.  You might already be carrying your phone for music, but it may prove to be even more important in this capacity.  With running shorts now sporting several pockets, and companies coming up with new types of light pouches every day, there are many ways to carry these things without impacting performance or your enjoyment.