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Reasons You Should Stop Trying to Be Perfect
As runners, many of us are Type-A personalities who strive for perfection in every area of our lives. Whether we seek to perform our best, eat as “clean” as possible, do all the “little things,” or never miss a day of our prescribed training plan, we sometimes take our perfectionism a step too far. Instead of focusing on unattainable flawlessness, runners (and all other perfection seekers) should aim to be better than before, but never perfect, as discussed below.
Decreased Mental and Emotional Stress
Often we build up certain ideals in our heads, such as “clean eating,” certain training plans, or weekly goals), and we turn these arbitrary objectives into end-all, be-all scenarios. One slip-up can cause emotional stress when we feel like failures for having chosen to enjoy a piece of cake on a friend’s birthday or because we were too tired to hold that final plank pose. Instead of continually searching for an “A+” in your health regime, concede to yourself that perfection is unattainable. As an alternative, strive to be better than you were before, whether that is eating one fewer serving of sugar than yesterday (as opposed to attempting to cut out sugar cold turkey), or performing one more core routine this month than previously.
Reduced Injury Risk
Runners often avoid listening to their bodies in order to follow their set training plans. However, when you decide not to be “perfect” and to instead allow your body to dictate when to take days off or when to cut a workout short, your risk of injury is drastically reduced. At the end of the day, no one wins an award for showing up to the starting having completed all of the assigned workouts at the sake of his or her health.
Greater Happiness
When you give up the pursuit of perfection, you give up the unhappiness that comes with such an unattainable goal. Runners who seek perfection in their lives often associate their daily satisfaction with how well they were able to control factors that are typically difficult to control, or uncontrollable altogether. For instance, small deviations, such as having to take a day off from training due to excruciating shin pain, can lead to a ruined day because of the mental anguish associated with purposely avoiding exercise. By rationalizing that it’s better to be healthy than perfect, this self-imposed unhappiness disappears.
Shin Splints: Causes, Treatment, and Prevention
Shin splints are one of the most common injuries reported among runners, and by some estimates, 30 – 40% of beginners will experience shin pain at some point during their training. Understanding shin splints is important for preventing this injury, and everything a beginning (or veteran) runner needs to know for diagnosis and treatment is discussed below.
Causes of Shin Splints
Despite the prevalence of lower leg pain among runners, the exact cause of medial tibial stress syndrome (MTSS, the technical name for shin splints) is not entirely understood. Some sports doctors believe calf tightness is to blame, while others assert that fascial restrictions in the periosteum (the muscle that wraps around the shin bone) is the root cause. Shin splints may also be triggered by muscle imbalances, such as weak hips or a weak posterior tibial tendon.
What causes these physiological changes that result in shin pain? The most common reason is that a runner has run too many miles (or added too much intensity) too soon. Often, shin splints are common among new runners who become overeager in their training, or veteran runners who are returning from an injury or extended break. Other common reasons for the development of lower shin pain are running in shoes that are either worn out or the improper fit or doing too many runs on hard surfaces, such as indoor tracks and concrete.
Diagnosing Shin Splints
Determining whether you have shin splints is relatively easy. The best way is to stand barefoot on a hardwood or non-carpeted floor with feet firmly planted below your hips. For the leg that hurts, raise your toes off the ground with your weight resting on your heels. If this movement causes pain on the inside of your shin, then MTSS is likely to blame. However, if no pain is felt during this exercise, you may instead be dealing with a stress fracture in the tibia, which can cause similar pain to shin splints. In this case, you should see a sports doctor for a proper diagnosis.
Treating Shin Splints
The quickest way to alleviate shin splints is to take time off from running in order to allow your body to fully heal. If time off is not an option, compression gear, such as compression socks or calf sleeves, can alleviate shin pain during exercise by drawing blood flow to the affected areas for healing. Calf stretching and strengthening can also help treat shin splints, as can icing the inflamed area after exercise.
Preventing Shin Splints
Shin splints prevention is dependent on the root cause of the shin problems. For many athletes, this means practicing patience when building mileage. For instance, the 10% rule should be followed, meaning not to increase a week’s mileage by more than 10% of what was run in the previous week. Calf and shin exercises, such as calf raises, should also be incorporated into a runner’s daily routine. Finally, tracking mileage on (properly fitting) running shoes and ensuring never to wear them beyond their usable lifetime can also keep shin splints at bay.
Know Your Sweat Rate
One of the most important components of racing and training is staying properly hydrated. In fact, being just 2% dehydrated can lead to impaired performance. Understanding the amount that you sweat and the volume of fluids need to be consumed during training and racing can lead to drastic improvements in running performance. Knowing your sweat rate is the first step towards improved performance on race day.
What is Sweat Rate?
Sweat rate refers to the amount of sweat that is lost during an hour of vigorous exercise. It is dependent on the level of fitness, weather conditions, and exercise effort. As athletes become more fit, their bodies work more efficiently, meaning that they produce more sweat.
Why is Sweat Rate Important?
Knowing your sweat rate is important for two reasons: one, to know how much water or sports drink to consume after exercise, and two, to know how much water or sports drink to consume during long races. By taking in the proper amount of fluids the effects of dehydration, such as impaired performance and muscle cramps, can be mitigated. In addition, optimal hydration primes muscles for improved post-race or post-workout recovery.
Calculating Sweat Rate
To determine sweat rate you should first weigh yourself immediately before a run wearing as few articles of clothing as possible. Next, weigh yourself immediately following your run, being sure to remove any sweat-soaked clothing. Subtract your post-run weight from your pre-run weight. Now, multiply that number by 16 in order to convert lbs to ounces. Next, correct for any gels or drinks that were consumed during the run. For instance, if you drank 8 ounces of water, add that value to the difference between your pre- and post-run value. Next, divide the total number of ounces lost by the number of minutes that you ran. Finally, multiply that value by 60 in order to know your sweat rate in units of ounces per hour.
How to Use Sweat Rate
Now that you know your sweat rate, you can use this information to fuel your long runs and races. For instance, if you find that you sweat 30 ounces per hour, you should aim to take in 20 – 25 ounces per hour during your next half or full marathon in order to maintain optimal hydration. Be sure to calculate sweat rate throughout your training, and also try to mimic race day weather conditions as closely as possible.
Finding Motivation to Run
Often, the hardest part of running is taking the first few steps out the door. In fact, sports psychologists have discussed the psychology of motivation at length, citing that motivation can be difficult because running is an energy-intensive exercise, historically reserved for evading danger or finding food. How can you find motivation to get out the door? Tried and true methods are discussed below.
Remind Yourself Why
Runners tend to fall into a trap of feeling as though they have to run every day, which can cause them to lose motivation. One way to avoid these feelings is to remind yourself daily why you run. Is it because you love it? Because you have a goal you want to reach? Or, perhaps it is because you simply feel great and more energized afterwards. Whatever your reason is, reminding yourself why you run can help improve your motivation.
Write Down Your Goals
If reminding yourself why you run is difficult, write down your goals and display them prominently in the house, such as on the bathroom mirror or on the refrigerator. In this way, you are continually reminded of your aspirations, which will make it more difficult to intentionally avoid working towards them.
Set Up a Reward System
When motivation is low, set up a system for which to reward yourself for completing your daily workout. One example is to assign a monetary value to each mile that you plan to run. This approach is especially useful on long run days when the motivation to start the run is limited. For instance, each mile can be worth $0.25. At the end of your run, add up how much money you banked, and then treat yourself to a reward, such as a special coffee. Another way is to set a goal for the week or month, such as accomplishing a certain number of runs for the week or a monthly mileage. If you reach your goal, give yourself a predetermined reward, such as an indulgence or a new pair of running socks.
Enlist a Training Partner
When all else fails, finding a running partner can drastically improve motivation. Look for someone who has similar goals and schedule as your own. If you are unable to find a running partner, look for running crews in your neighborhood to keep you motivated. Knowing that someone is counting on you to show up is a great boost to ensure you complete your workout!
Tips for Developing a Race Strategy
Photo by Heather Lee-Callaghan.
Have you ever stood on the starting line and had a competitor ask you about your race plan, only to realize that you had not given it a thought? Developing a race strategy not only provides peace of mind and confidence on race day, but can help you achieve your goals when executed properly. Below are tips for helping you develop the best plan for your needs.
Training Mentality
Would you ever go into a training run “hoping,” or “wishing,” to hit a certain pace? If you are like most runners, you approach training knowing what times you are capable of running, without giving them a second thought. You should approach race day in the same manner. Instead of saying, “I hope I can run 7:00 pace for the first 10 miles,” say, “I will run 7:00 pace for the first 10 miles.” The first step of developing a good race strategy is believing in your abilities.
Know the Course
When developing a race plan, it is important to understand the course. If the race is a marathon and there are hills in the final 6 miles, you will want to conserve energy during the middle portion of the race. If the first mile of a 5k is downhill, you will want to make sure not to run too fast when the gun goes off. If the course is flat, aiming for even or negative splits is recommended. You should also know as much about the course as possible so that you don’t have any surprises on race day.
Power of Negative Splits
When aiming for a goal time, many runners mistakenly believe that “banking” time by running the first half much faster than goal pace will ultimately help them reach their goals. Instead, running even or negative splits (meaning the second half is run at the same pace or faster than the first half) is recommended. Develop a plan where you approach the first half of the race conservatively and slightly slower than goal pace. Not confident in this approach? Try this method during a training or long run to test how it feels.
Fueling
If your race lasts more than 75 minutes, fueling should be part of your race plan. Before the gun goes off, be sure to have a detailed plan for when and where you take in carbohydrates and how much you need to drink at each aid station.
Ways to Reframe for Improved Running
Photo of Mireille Sine. Photo credit: Andres Medina.
One of the most powerful tools a runner can use to improve his or her mental game and subsequent running is the reframing technique. Effective use of the technique requires the athlete to “reframe” a negative thought or situation into something positive, which has important implications for performance. Listed below are common reframes and why they are effective.
Training
Negative Thought: “I can’t hit my splits; I’m never going to perform well on race day.”
Reframe: “I’m learning about my limits and am being provided with great data to figure out what I can change in order to improve my workout for next time.”
Why it works: All too often, athletes approach their workouts from an emotional perspective instead of a rational one. By reframing that workouts purely provide runners with data that they can learn from, athletes are able to approach the factors that affect their performance more rationally. For instance, a “bad” workout may help the runner realize that his or her nutrition, sleep patterns, or recovery are inadequate and that improving those areas will lead to performance gains.
Lifestyle
Negative Thought: “My workout is going to go poorly because I did not get enough sleep last night.”
Reframe: “Working hard when I am disadvantaged will help me perform my best when I am well-rested in the days leading up to the race.”
Why it works: Focusing on the factors that we are unable to control (such as too little sleep due to external factors) wastes mental and physical energy. By acknowledging that these are uncontrollable instances that will not affect us on race day helps us to focus on taking our training one step at a time while realizing the big picture, which is working hard every day towards improvement.
Competition
Negative Thought: “My arch-rival showed up; what if he/she beats me?”
Reframe: “Competition brings out my best.”
Why it works: Sometimes athletes get so caught up in what they feel “should” happen during competition (ex. that they must win, must PR, must place in their age group, etc.) that they forget why they enjoy racing in the first place. This reframe helps athletes remind themselves that racing is not always about the end result, but also about the process. While winning is nice, a personal record performance is better in the long run, and focusing on the big picture can relieve the pressure to perform in a certain way.
Training for the Chicago Marathon
This is a guest post by Christina Wood, Sports Performance Coach at The Athlete Factory.
Training for the Chicago Marathon officially kicked off for me in June. This will be my 6th full marathon and 4th (yes, 4th) attempt to BQ. I missed my qualifying time by 3 minutes at my most recent marathon, so I am pouring my heart and soul into this training cycle in hopes to turn my Boston dreams into a reality.
The next few months of my life will be dedicated to preparing for race day. From early morning runs, time in the weight room, to what I read, eat and how I sleep. I, however, do have life outside of running that involves a family and a full-time job, so it will all be a balancing act. But I am ready and excited to get training going and go see what I can do come race day!
Here is a look into how I am training for this upcoming marathon…
Training
Over the years, I have read several books on running marathon training from Galloway to Hansons. I enjoyed the cross training information in the Unbreakable Runner and the speed work from the Run Less Run Faster book. I have pulled things from many of these readings to develop a program that seems to suit my training needs and life schedule the best. This program involves three key runs per week, including speed work, a tempo run and a long slow run. Since I ran my first marathon in 2010, I have always followed a three per week schedule and it has worked best with my training and lifestyle, so I continue to do so.
Cross Training
As a performance coach and gym owner, I am most comfortable and confident in my strength and conditioning program. I have three cross training workouts per week that include one day of biking (I’m a spin instructor) followed by lower body strength training, an upper body strength training day and a metabolic conditioning day. I feel as if it accompanies my running program nicely, making me a stronger and faster runner, as well as aid in recovery from my long runs.
Nutrition
Ahhh nutrition. I have to admit, I was one of those “run to eat” folks who thought I could finish a run and devour everything in sight. It actually caught up with me pretty bad during my first marathon when I ended up gaining several pounds by race day! As a bit of a foodie, I continue to struggle with making healthy choices especially post run, but I have certainly gotten much better over the years eating cleaner the majority of the time. Most days I measure my food to control my portions and make sure my meals are fitting into my macros. I fuel and hydrate much better these days and it shows during my performance and recovery. Of course I still do enjoy my chips and beer post long run, old habits die hard, but moderation is definitely key in maintaining a healthy racing weight
Education
I’m a firm believer that we should never stop learning, especially when it comes to things that bring us great passion. I read at least one running-related book each month from training and nutrition, to mental game and biographies. I gain so much insight, inspiration, knowledge and motivation from reading about running. I am almost finished with The Runner’s Brain right now and I am deciding what to read next!
Balance
I never want marathon training to feel like a full time job. I already have one of those and I actually rather enjoy it. Of course sacrifice and sometimes stress do come with training for the full distance, but I do not allow it to consume me. Between my family, running a business and training for a marathon, I have quite a bit on my plate, but I do my best to always keep my priorities in check. A happy runner is a healthy runner after all, and the only way to stay happy is to stay balanced.
Tribe
No great things can be done alone. Even though running is technically an individual event and not a team sport, it is so important to have a great support system of fellow runners. In the past, I often trained alone. The trail would get very lonely and there were times where I gave up rather easily out there. More recently though, and especially now for this upcoming marathon, I have gathered my tribe. We have similar paces and goals, and are there to push, encourage and motivate one another. In fact, we are all training for the same event, so we can not only help each other through training but also come race day!
Attitude
In the past, I have taken an all or nothing approach to training. I was so focused on one goal and if it seemed like that wouldn’t happen, I was be absolutely devastated. Having experience three failed attempts to BQ, I am much more aware that sometimes, despite our efforts, things just don’t go our way. I am much better equipped now to handle whatever may come my way. But I also have more motivation and drive now than I ever have. I want that BQ so bad. I am laser-focused, working hard and visualizing my success!
The Importance of Sleep for Runners
Recovery begins the moment your workout ends, and how you approach your recovery will dictate future performances. Even though sleep is just as important as practice and the workouts themselves, our “more is better” culture actively discourages many people from receiving adequate rest.
The benefits of allowing your body to adequately sleep are numerous and include quicker muscle recovery, a clearer mind, faster metabolism, reduced stress, reduced risk of injury and improved athletic performance. As a general rule of thumb, sports scientists recommend that runners sleep an additional 10 minutes each night per 10 miles of weekly running. For instance, for someone who runs 30 miles a week, he or she should sleep an additional 30 minutes a night, beyond the recommended 7–9 hours of sleep. Why is additional sleep important? Muscle repair and recovery happens during REM sleep, which only occurs for approximately 10 minutes of every 90 minute sleep cycle. Therefore, the more REM sleep that occurs, the better body will recover.
Just as there are no shortcuts when it comes to working hard to improve running performance, there are no shortcuts when it comes to a good night’s rest. The following are tips for developing and sticking to a sleep routine:
Treat Sleep with the Same Importance as You Treat Your Workouts
Just as you would never be late for practice or a meet-up, do not let yourself put off going to bed at night. Schedule sleep into your routine the same way you schedule long runs or track sessions.
Avoid Caffeine After 3 PM
Energy drinks, coffee and certain teas all provide a potent caffeine kick. If you have trouble falling asleep at night, it may be linked to your caffeine intake throughout the day. If you find that you struggle to stay awake in the afternoon, consider taking a 10–20 minute nap to re-energize, which will also have the added benefit of clearing your mind and improving creativity.
Limit Alcohol Consumption
Although beer, wine and liquor may initially help you fall asleep, alcohol can disrupt normal sleep cycles, making these periods less restful and reducing their benefits for recovery.
Limit Screen Time
The backlit glow of our computers, tablets and cellphones trick our brains into thinking we should be awake. Avoid electronics for an hour before bed and instead, opt for stimulating your brain the old-fashioned way, such as with a book or crossword puzzle.
Treat Sleep with Additional Importance before Major Races
In the final few weeks before your goal race, make sleep the number one priority of your day. During taper, your body works extra hard to repair itself from the previous months of training abuse. If you are feeling extra tired, be sure to give your body the additional rest that it craves.
Practice Deep Breathing and Meditation
Relying on sleep aids such as melatonin, Nyquil, Tylenol PM or other over-the-counter sleep medications is not only risky, but decreases the quality of sleep you receive. Instead, learn ways to calm your body and lull it to sleep naturally, which will have additional benefits for your athletic performance.