Training is Not Just About the Mileage
“Take care of your body. It’s the only place you have to live.”
So, you signed up for your first marathon. Now all you have to do is run a few miles a day, do a couple long runs, and invest in a foam roller, right? If only marathon training was that "simple."
We have our (hopefully) perfectly put together training plan, your sneakers (hopefully a few pairs to rotate throughout your weekly mileage), a electrolyte and gel brand to use that won't make your stomach upset, and, of course, some regularly scheduled strength sessions, but we often neglect the most important component of running: the necessary self-care that goes along with putting in hard work and long miles! During marathon training, your body (and mind) goes through a lot. According to a study and article publishing in Tufts Now, while running long distances has a myriad of positive side effects, it can also wreak havoc on your body without proper preparation. In the article, titled "What Running a Marathon Does to Your Body," Shane Davis, an assistant professor at the Tufts University School of Medicine states that "pushing your physical limits in a marathon presents short-term risks to nearly every organ system, including the heart, lungs, and kidneys. This is particularly true in those with pre-existing conditions or inadequate training." Davis goes on to say that "the more preparation a runner has, the more exertion their body can handle on race day, so training properly for a marathon is not just important for their overall time, it's essential for safety."
We have already discussed the importance of a balanced training plan in order to prevent overuse injuries. Not every run should be done at goal race pace as this can lead to burnout and overtraining. Adding in strength work is necessary to develop muscles that will support the legs on long runs and race day and will help correct imbalances in the body that can lead to overcompensation on one side and injuries down the line. But in addition to balancing the actual physical aspects of distance running, what are some other necessary components to aid in recovery and performance?
The first one is something we all can use more of: sleep! While this sounds simple, not nearly enough adults are getting enough shut-eye, and that becomes even more important for those who are putting their body though long runs. Experts recommend that adults get 7-8 hours of sleep each night, and that increases to 8-9 hours for endurance athletes. Now, I know most of us do not have the luxury of being able to sleep so much each night. We have demanding jobs, and lives, friends, family, social events, children, the list goes on and on. So the second best option is to maximize the sleep quality you do get. If you're able to squeeze in a nap to make up for some lost sleep time, excellent. If not, taking a supplement like melatonin or magnesium before bed can help relax you and make the rest you do get more productive. According to Dr. Ashley Mason, professor of psychiatry and behavioral sciences and director of the UCSF Osher Center Sleep Clinic, "shortchanging yourself of deep sleep doesn't just leave you tired-it can disrupt hormone balances, slow recovery, and even impact cognitive and immune function." Dr. Mason recommends the following science based tips to optimize sleep: stick to a schedule, create a screen-free sleep "sanctuary," limit stimulants like caffeine or sugar before bed, and wind down by incorporating reading or light stretching before bed to help you relax.
The second component is another thing most of us aren't getting enough of: hydration! I recently polled some of my running clients and learned that most weren't even getting half of the recommended daily water intake. And I am one to talk; before I started working with a nutrition coach a couple of years ago, I too was getting just about half of my recommended daily water. Experts recommend getting at least half your body weight in ounces of water daily, but as athletes, we should be adding an additional 20ish ounces to that number daily. And in addition to water, experts also strongly recommend adding an electrolyte to one of your daily beverages daily. Electrolytes are minerals such as sodium, chloride, magnesium and potassium, and they help regulate nerve and muscle function, maintain good balance of acids and bases in the body, and aid in hydration. Drinking enough water and adding an electrolyte sounds simple, but many adults (especially active adults) are still not getting enough water. So how do you know if you're toeing the line of dehydration? According to a study by the Mayo Clinic, "your fluid consumption is adequate for your needs if you rarely feel thirsty and your urine is colorless or light yellow." If you suffer from headaches, feel lethargic, more tired than usual, or lack energy, you may not be drinking enough. Because runners and other active adults sweat so much more than the average person, tracking water intake can be a really solid way to make sure you're getting enough water. Additionally, many wellness centers offer IVs, which is a quick and efficient way to replace lost water in the body (and they usually offer additional supplements to enhance wellness to add on to the IV). I personally have used IVs before big races and have been happy with the results, especially when running a hot summer or fall race when I know I am going to be sweatier than usual.
Another much needed, and often overlooked, aspect of training is fueling! And no, I am not referring to the gels or gummies we take on our long runs and race day; I am referring to the food we eat daily! Most runners are guilty of not fueling properly, whether that be not eating enough or not eating the correct foods. Again, before I enlisted the help of a nutrition coach, I spent my days running a lot of miles and eating a lot of empty carbs. A prime example? I would eat a bagel with butter before a long run, a croissant or bagel immediately after, and snack on chips, popcorn and pizza the rest of the day. I would eat a ton of carbs and limited protein. And then I would wonder why I would have a boost of energy and immediately crash! Because runners burn a ton of energy, we tend to crave quick carb boosts. But once we start incorporating more well-rounded meals (carbs are absolutely not the enemy, but should be accompanied by protein and healthy fats), we feel satiated and our energy levels stay elevated, instead of high highs and low lows. While everyone's nutritional needs are unique, enlisting the help of a nutrition coach to make sure what you're eating is fueling your athletic endeavors properly is a very worthwhile investment.
While sleep, food and water are basic human needs and may seem obvious, making sure you are supplementing your training and supporting your body through all of your high mileage and heavy lifts is absolutely critical to your success. If you find yourself bonking on your long runs or feeling generally lethargic and burned out, it's time to check in on what you're doing to fill your cup before and after your workouts. Setting yourself up for success doesn't start and end when you lace up your sneakers or press "end" on your Garmin - it's a commitment to self care day in and day out.
Xo