Fatigue Tolerance: How to Become a Better Runner in 30 Days Series

#20 Fatigue Tolerance

SNAPSHOT

The entire purpose of running workouts is to develop fatigue tolerance.

DIGGING DEEPER

One of my favorite coaching podcasts is On Coaching with Magness and Marcus. Steve Magness and Jonathan Marcus are out of the box, push the boundaries, always learning coaches of elite and college runners. They started the podcast when they found themselves together discussing training and figured why not just turn on a microphone and let everyone else in on the conversation. A couple of years later they are on episode 87. I predict this most recent recording will be a listeners’ favorite, as it is already one of mine. So what I am going to share with you is totally from episode 87 with all credit given to them. I encourage you to listen to the entire over an hour recording and pick out more details and discoveries of your own.

Magness and Marcus Discuss:

There are five categories in which you can develop fatigue tolerance within a runner.

• Central Nervous system (Movement Control)

• Metabolic System (Cells’ Jobs)

• Muscular (Muscles)

• Energy (Carbs, Fat, and Protein Utilization)

• Emotional (Thoughts and Feelings)

The Important Equation

stress + rest = growth

(Peak Performance book)

• Without RECOVERY there is no improvement

• Number ONE method of recovery = sleep

• Remember, the recovery period is the source of improvement, not the activity

• It takes the central nerve system 2 weeks, most likely 28 days, depending on fitness to adapt or grow more tolerant to fatigue.

• Aerobic based training will have a 6 week delay in showing adaptation.

My Thoughts

I am fascinated by thinking of training within a new light (using the five categories listed above). Viewing training from a different direction can be very effective in identifying and understanding weaknesses (or strengths) within the training/recovery plans.

In 2013, I learned from my failure when I completed excellent training but matched it with poor recovery (mainly low sleep amounts). There are two parts to the equation, training and recovery, equaling adaption or growth. You must do both, train well and recover well.

It is very difficult to imagine and wait for training effects to show up 4-6 weeks later. AHHH! That is a long time within my quick results culture. However, it is true and I have seen it many times. I often say, 3 weeks. This will be easier or better in 3 weeks. If you keep a detailed log of your training you will be able to attribute the correct stimulus to the actual respondences since you will have many detailed recordings and not forgotten what you did 4-6 weeks earlier. Most of all ask yourself if you are a patient runner?

SOLUTION

A Runner’s Goal:

HIGHER FATIGUE TOLERANCE

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Fast or Slow: How to Become a Better Runner in 30 Days

#16 Fast or Slow

SNAPSHOT

Are you a fast twitch runner or a slow twitch runner?

DIGGING DEEPER

Fast twitch (FT) and slow twitch (ST) muscle fibers differ in “mitochondria density, capillary density, oxidative and Glycolytic enzyme activity, creatine phosphate stores, and contraction velocity.” (Magness, p.199) So basically FT fibers use more glycogen and ST fibers use fat for energy. If you want more power, FT fibers are your body’s pick. However, ST fibers can recover more quickly.

You start with a certain percentage of each, FT and ST fibers, but you can train to change the ratio. Yet, your tendency is one way or another. So knowing if you are more of a FT runner or ST runner, can impact the workouts that bring you success.

Are YOU FT or ST?

There are many ways to find out the answer but the simplest way for you to get an indication right now is:

Are you known for your finish kick? Or do you push the pace, putting pressure on your competitor for the entire race?

Finish Kickers most likely have a higher percentage of FT fibers.

If you can run long at a faster steady pace than your race peers then your muscles may be composed more of ST fibers.

Why does ST vs FT dominance matter?

Because you can either enhance your performances or suffocate them.

Fast Twitch Dominant Runners

You love feeling fast. With the wind flying through your hair and your legs strongly kicking back, you like pushing your lungs to capacity. You most likely have a higher percentage of fast twitch muscle fibers. Take advantage of that speed and preform a weekly speed training session (ex: cruise intervals, 2-3 minutes with longer standing recovery), however, hold yourself slightly back, leaving the race to dig your deepest and win. BUT, don’t drop the long run from your training. You do need to have aerobic training in order to run any race over 100 meters. Run a longer, slower run at your easy pace at minimum every 14 days, more often (every 7 days) during the first third of your training season.

Slow Twitch Dominant Runners

You want to run forever. You’re the runner that wants to just keep going. In your last race you knew that if the race was longer you would have beat your competition. After the first third of your training season, save your long run for every 10-14 days. I know, that is crazy, miss your regular weekend long run! Well, you don’t need to totally miss it but you can instead lower the distance by a third and add in tempo training. Take your mile race time and add 1 to 2 minutes, that is your new tempo pace. After initial warm up miles, pick up your pace to tempo. Every 8 to 10 minutes go back to the easy pace for one minute. Continue until you have a mile left and enjoy an easy cool down.

WANT TO KNOW MORE?

If you are fascinated by individualizing your training based on slow versus fast twitch dominance then get yourself a copy of Steve Magness’s book, The Science of Running. It is a heavy book, literally, but well worth the devotion to understanding running training. Get your highlighter ready!

SOLUTION

We all have a heart, lungs, and muscles and they work similarly, we still have our own fingerprint. Approach training as you would with building a house, using a standard blueprint but making adjustments to arrange your own unique home. Use an architect, coach or knowledgable training partners, to customize.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

UPDATE: Writing for you has helping me run more often and with more delight. I am digging deeper into my knowledge base and favorite books. You have responded that you love it! Write me or comment below and give me your feedback! What topic do you want me to cover? How has this blog impacted you? Do you have a story to share?

When to Stop Running: How to Become a Better Runner in 30 Days

#15 When to Stop Running

SNAPSHOT

Choosing a right turn or left turn on our running route is quite easy but deciding when you should not run at all is mentally exhausting.

DIGGING DEEPER

After 17 years of running training, I have found a few road blocks causing me to stay inside, cross train, and seek help. I have also spent many a mornings or afternoons either making up excuses or wishing away real reasons I could not run. So I hope my experiences will help you the next time you hit a road block or low motivation.

RED LIGHT

STOP RUNNING WHEN

Increased Pain While Running - If a pain gets worse while you are running, STOP. Stretch the surrounding areas and then try again for a few steps. If the pain is still worsening, call for a ride home. (Caution a several mile walk home may end up extend your recovery time.)

Limping While Walking - Mailbox test. If you can’t walk to your mailbox without pain or a limp then you can’t run. Doesn’t count if you just got off the sofa, warm up a bit by moving around the house before preforming this test.

Past Injury Symptoms Reoccur - Take the day off and do your rehab routine. Hopefully an extra day of rest and PT exercises will stop the possible injury before it becomes a problem.

Sickness Below the Neck - NO RUNNING! Seriously don’t even think about it.

Swelling - No running, swelling is a hint from the body that something is not right and your body is trying to heal. Patience please.

Signs of Heat Exhaustion, Heat Stroke, Frostbite - When the temperatures are extreme, prepare for the situation and be alert watching for symptoms.

Overtraining - Know by heart the symptoms of overtraining and watch out for them in yourself and your training partners.

Thunder or Lightning - Not worth the risk! Find shelter!

YELLOW LIGHT

BE CAUTIOUS WHEN

Mild Sickness Above the Neck - Easy light running can help a clogged nose or little headache.

HIGH Level of Emotional Stress - Easy running only. Be careful to not train hard during high emotional periods of your life. Your immune system is responsible for fighting sickness, when during a chronically stressful period there is less communication within the immune system and therefore less healing in the body.

You’re Not Ready - Whether it be low fitness level or the injury recovery stages, there are fitness/strengthening levels to achieve before taking the next step. Be patient and allow fitness adaptations and strengthening to occur before attempting the next challenging. Build a solid foundation so you don’t topple over later.

Dark Sky - Don’t run in the dark unless with a headlamp, safety vest, and training partners.

Snow - Slow down and watch where you step! Enjoy the beauty and peaceful surroundings.

GREEN LIGHT

START RUNNING WHEN

Life Responsibility Obstacles - Babysitter cancelation, child meltdown, alarm clock malfunction, way to much to do in the first hour of the day, work meeting that you never thought would end. Well, make the best of the situation, strategize, and find a solution. If you absolutely can’t make your running schedule, cross train and get your heart rate as high as if you had run..

2 Left Shoes - Everyone has done it, bought two left running shoes to the trailhead or YMCA and left with a frown. (Tip- Always stash an extra pair of older running shoes in your trunk.)

OUT of Time - If you only have 30 minutes to start, do, and finish a run. Great! Go for it. Make it a short but awesome run!

Boring - Alrighty, first boring is an attitude not circumstances. Second, freedom! You have so much freedom, whether it be taking a left or right on your running route, or your speed, elevation, and amount of time on a treadmill. Shake up the routine. I bet you can find fun.

Rain - Wow, a workout and a shower all in one! I love to run in the rain. It is refreshing and reinvigorating. Take the next chance you can to run in the rain, puddle jumping and all!

Too Tired - Run anyways and then go to bed earlier.

SOLUTION

STOP RUNNING - Admit when you are injured

BE CAUTIOUS - Watch for warning signs

START RUNNING - Plan ahead and be flexible in order to overcome obstacles and excuses

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Shelly is not giving medical advice. Just sharing from her own personal experiences. Please consult a doctor for all medical advice.

Runner's Race Schedule: How to Become a Better Runner in 30 Days

#13 Runner’s Race Schedule

SNAPSHOT

To register or not, that is the question.

DIGGING DEEPER

This goal or that goal, which one should I do? The options are swirling around, whether you’re a runner or multisport athlete. One training group is running the Philly Marathon this year, another one is going for casual 5Ks, you are stuck in between not knowing which to choose.

All the while your heart has been yearning to try a mountain trail race. Indecision can cripple your actions and fill you with regret. Press the pause button and evaluate your options with a new set of criteria. Read this set of questions to help you sort out your registering dilemma.

Continue on through the Adirondack Sports article to find out how to prepare in order to have a great 2019!

SOLUTION

Put your heart into it each and every day, whether it be through hard work or rest.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runners Need Sleep: How to Become a Better Runner in 30 Days

#10 Runners Need Sleep

SNAPSHOT

I need SLEEP. You NEED sleep. Runners need sleep.

DIGGING DEEPER

The more miles, the more sleep I need. The more intensity while covering the miles, the more I need sleep.

I sleep at minimum 8 hours a night, if not running. If regularly training at 30-40 miles a week, I require 9 hours. When I am running over 50 miles a week, 10 hours is a must.

At bedtime, my completely dark bedroom is 55-60 degrees, with a white noise machine drowning out any extra night time noises. I wear a heavy duty eye mask and use lots of pillows. An alarm is set on my phone about once a week, to reduce the risk of arriving late for a training run. My phone’s notifications are set on Do Not Disturb until 8 am. And my family knows to not wake me.

I am the odd one. I know. I learned young that the amount and quality of sleep I acquire is unusual.

In high school, I didn’t wake a minute too early. No time for beauty prepping, I was a natural girl with my attention focused on being a healthy, faster runner.

In college, I would close the textbooks in time for 8-9 hours of sleep.

While raising babies, I suffered. And suffered. Four times over. I rank sleepless nights up there with toilet training and parking lots as my top three reasons I am not doing that again.

Overtraining was not the reason for a deep slump in race performance in my 30’s, it was the late nights up trying to complete my long list of tasks before the next day piled on more. Who was I kidding, I couldn’t do everything and be there for everyone. My low hours of sleep resulted in under-recovery, setting me up for failure.

Unlike what seems to be the norm of 6 hours of sleep a night, I CAN NOT OPERATE on only 6 hours. I will be a mess. I get sick within 1 or 2 nights. I get angry and frustrated. It is not pretty.

Waking up before 6am is reserved for only absolutely necessary situations. I mean really necessary.

I once attempted to become a coffee drinker, it was to reduce my chocolate intake (I know, funny haha). I failed within a week. Turns out a cup of coffee in the early morning keeps my eyelids wide open at midnight.

So this full night of sleep thing is a must. NO chance to escape the wrath of less sleep. I HAVE TO SLEEP.

I used to hide my need for sleep, thinking that it made me look lazy. If I remarked about only getting 8 hours of sleep and not my last needed 9th hour, the princess and pea tale echoed through heads. Ashamed, I would worry that I was not strong enough to conquer tiredness. What kind of supermom, superwoman am I that I need so much more sleep than others?

Many lessons later and a book filled with research, I see I am not so odd. I am actually healthy because of my dedication to sleep. Why We Sleep by Matthew Walker, PhD, Director of UC Berkeley’s Center for Human Sleep Science, lays out the science behind sleep and the body. This is must read for everyone. I will say it again. Please read this book! In fact, it is so important to me that it is apart of my son’s biology curriculum. You spend a quarter to a third of your life sleeping, know why your body demands it.

Here are a few of my takeaways from this book. Please don’t stop learning about sleep after reading the following quotes and my list for you. The book explains the research so well and it can change your life and your running. Become an expert sleeper!

Quotes from Why We Sleep by Matthew Walker PhD:

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”

“Too little sleep swells concentration of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.”

“Tragically, one person dies in a traffic accident every hour in the United States due to a fatigue-related error. It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.”

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and DETRIMENTALLY impaired when we don’t get enough).”

From a study in Edina, Minnesota in which the school’s start time was changed to about one hour later in the morning, the high school students yielded a higher SAT score, “investing in delaying school start times-allowing students more sleep and better alignment with their unchangeable biological rhythms- returned a net SAT profit of 212 points.” Sleep equals better brain function and memory. Not just for teens but for ALL AGES.

“When your children finally reach their mid-twenties and your car insurance premium drops, you can thank sleep for the savings.”

My list for you:

• SAY NO to Caffeine. If you can’t, then realize you have an addiction to take care of.

• SERIOUSLY stop using your computer and phone after 7 pm. Change your routines in order to accomplish this.

• Wake up without an alarm clock, if you can’t do that on most mornings, you are NOT getting enough sleep.

• Stop using the MAKEUP SLEEP method. It doesn’t work. You can’t makeup sleep!

• Driving while not getting enough routine night sleep hours is VERY DANGEROUS.

• The first hour and last hour of your sleep are very important. Cutting one hour off is so much worse than you realize. Each hour of your sleep has a purpose. Your brain completes certain tasks each hour, each one vital.

• Californians in the Western Time Zone have it much easier when it comes to tempting TV shows (like football games) that are broadcasted earlier in their day versus the Easter Time Zone that requires you to stay up way past your bedtime in order to see the final play or scene.

• Let your children and teens sleep.

• Sleep is not just for the growing years, it is vital for your health also.

• Know the basics of sleep, NREM, REM, circadian rhythm, melatonin, sleep pressure (one of my new favorite terms to express my feeling of tiredness)

• If you take a sleep aid or melatonin to fall asleep, you need to read this book to understand the choice you are making.

• All these choices affect you as a runner and person. Choose to train as a well-rested runner.

• FYI - This book is available in audio format also!

  
  This list is long and can feel overwhelming, however, the first step in change is knowledge. Request the book from your local library or download an audio version (the author actually prefers for you to listen to it while falling asleep) and understand more about your brain and sleep.

Take one step at a time progressing towards being a healthy, knowledgeable sleeper. Prioritize sleep and turn in early (for you) tonight, it just might change your life tomorrow.

SOLUTION

If you think that you can sleep only 6 hours and that be enough, think again…..

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Additional Link to Teens and Sleep Article