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.
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!
Major milestone: From a Wheelchair to Marathon Training is my "MAJOR" milestone that is just incredible... a miracle!Anything else you would like to share?
Your activity contributions go a long way!
Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn Oktappreciate points for your movement.
*All points are rewarded on a monthly basis, based on the criteria below.
You must use your Okta email to be eligible to earn rewards in our Oktappreciate platform. Our points system cannot identify personal emails.
Every 20 points = $1 USD or 1 Oktappreciate point
How to earn points by logging activity:
Per week = 20 points
Per month = 120 points
In order to earn points for the race, the race must be logged within the same month the race was completed.
Log a result from an organized RACE = 100 - 800points
FAQ (for Okta employes only):
1) Can I earn more than 20 points per week and/or more than 120 points per week?
Yes, combine any of the listed activities to maximize your points.
For example, if you log more than 3 workouts per week, the most you can earn is 20 points But, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 60 points per week!
**It is an employee's responsibility to report any missing points within 30 days, otherwise those points are forfeited. Points are uploaded around the 10th of every month in Oktappreciate for the month prior. EXAMPLE: Points earned in January should be posted around February 10th, and you would have until March 10th to report any missing points from January.
Tracy recently ran a blistering 10K, which is his best fitness level result by more than 10 points. We asked him about his journey to this break-through race and any secrets to success he'd like to share.Written by Rosie Edwards.
We are runners. And for many of us (as runners), our mentality is to GO, GO, GO! We love to push the boundaries of what we think our bodies can do and live to test the waters in order to gain that extra 1%.
But have you ever stopped to think about how our bodies absorb all of the hard work that we put in?
Insert the HOLY GRAIL of training, REST.
You might notice the Runcoach schedule has a "6 day max" of run day assignments. Why does every individual need at least one day off? Let's find out:
- Recovery: Training is a stimulus or stress which elicits a response. We stress our bodies through physical activity. It is within recovery that we see super compensation of fitness development through cellular adaptation, further capillarization in the leg muscles, and improved blood chemistry to move oxygen to our working muscles.
- Injury prevention: It’s no secret that running can be hard on the body. Many of us are road runners. We pound away at the concrete in preparation for our next big opportunity to go fast. Our muscles, joints and bones need a break from this.
- Mental breaks: Sure, running is fun, and it can be a great stress reliever. However, a rigorous training program can be mentally challenging, too. A rest day helps to give you time to enjoy other hobbies and avoid burnout.
So next time that you put your feet up, feel good about it. Rest is an invaluable part of your training too, after all.
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.
