Best Way to Keep from Burning Out on Your Run

By the editors of Men's Health, 4 min. ago If you always seem to hit a wall in the middle of your run, you have more options than "push through" or "give up." There are some strategies that will help take you past the wall—and clear to the finish line.



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Four Ways to Enjoy Long Runs

They shouldn't be boring – and they don't have to be solitary. Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it's over; we hate the anticipation of actually getting out there.



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How to Boost Long-distance Performance with Caffeine

Powering through the final miles of a long-distance race can be a monumental task—although you’ve likely trained well to race hard to the line, it’s arduous for your brain to command your legs to maintain that speed and postpone reaction to exhaustion.



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In the Long Run

What to do before, during, and after your biggest workout of the week. If you think of your body as an engine, then a great way to add horsepower is with a good, long run–a continuous effort ranging from 90 minutes to 3.5 hours in duration, depending on your experience and race goals.



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Four Reasons For A Long Run Gone Wrong

Coach, I just finished perhaps the worst long run ever. I’m training for a marathon–my fifth–and covered 18 miles. But I had to stagger through the final few miles. My leg hurt, my breathing was labored, and it was as if I hadn’t been running all season.



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Workout of the Week : : - : -1 Long Run : Competitor.com

This demanding training run will give you the confidence that you’re ready to tackle your marathon goal. As we head into the heart of the fall racing season over the next 4 to 8 weeks, many runners will soon be putting the finishing touches on their marathon training.



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Stoned Hunter Gathers

You’ve all been there: tired and exhausted, you drag your ass out for a run, but a few miles in your pain fades and you’re suddenly euphoric. You’ve got a runner’s high—and new research reveals that it’s an evolutionary trait that fine-tuned us to be the ultimate hunter-gatherers.

The research, conducted by the University of Arizona and the University of Texas, shows that evolution has hard-wired us to perk up during endurance exercise. To do that, the body dumps neurotransmitters, called endocannabinoids, into our brain. Those compounds activate cannabinoid receptors—the same ones that are stimulated by cocaine—to provide that euphoric feeling during and after exercise.

The researchers tested out the theory that it’s an evolved trait by studying the concentration of endocannabinoids in the blood of different animals exercising on treadmills for thirty minutes. In humans and dogs—animals which evolved for endurance exercise—the levels of the neurotransmitter rocketed. In animals that evolved to be sedentary—such as ferrets—there was no such increase.

The researchers point out that an ability to run long distances would have made us better hunter-gathers capable of getting more food—so natural selection would have ensured that those who experienced runners’ highs all those years ago won out.

 

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Distance Strategies #8

The day of the marathon is not the time to do anything different. Do at least some of your long runs in the same clothes and shoes you plan to wear for the marathon. Don’t buy new shoes to wear in the race. Rehearse everything—shorts, socks, shoes, what you plan to carry on you, etc. Leave nothing to chance. Practice drinking water from a cup while running.

 

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Long Run Recovery Instructions

 

• Wash your face and get out of your wet clothes into dry ones.

• Get some liquid calories. This can be a homemade shake or recovery drink, and must be consumed in the first 15 minutes after finishing and should contain a 4:1 ratio of carbs to protein.

• Take a shower.

• Lie down on the floor and put your legs up one minute for every 15 minutes run.

• Get up and make a meal. Be sure to include protein!

• Sit down to eat with legs up. Consider a nap if you have time.

 

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Distance Strategies #7

Although the urge to go to the bathroom is often suppressed while running to conserve water, nervousness and anxiety often intensify that urge, so take care of business before the race.

 

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Long Run Recovery Instructions

• Wash your face and get out of your wet clothes into dry ones.

• Get some liquid calories. This can be a homemade shake or recovery drink, and must be consumed in the first 15 minutes after finishing and should contain a 4:1 ratio of carbs to protein.

• Take a shower.

• Lie down on the floor and put your legs up one minute for every 15 minutes run.

• Get up and make a meal. Be sure to include protein!

• Sit down to eat with legs up. Consider a nap if you have time.

 

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How Often to Go Long?

Run long every seven to 14 days. Many runners choose to do these runs on the weekend when they have more time. Avoid strenuous exercise the day before so you go into your run with fresh legs.

 

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Distance Strategies #4

It’s much easier to tuck in behind someone and draft. Drafting allows him/her pull you along than it is to maintain the pace on your own, so let other people do the work for as long as possible, especially if it’s windy. The oxygen cost of running (and therefore the perception of effort) increases when you run into a headwind. Let someone break the wind for you.

 

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Distance Strategies #2

Research has shown that fatigue can be delayed if simple carbohydrates (e.g., glucose and sucrose) are consumed during exercise. The carbohydrates should be easily digestible so they are absorbed quickly into the blood. Carry Gu packs or other gels or pick them up at an aid station and start ingesting them before you feel fatigued.

 

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Go Back to Back

Back-to-back runs are one of the ways to improve muscle-fatigue resistance. Marathoners can run 12 miles one day, then 15 miles the day after; half-marathoners can run seven miles one day, then 9 miles the next.

Another option is to run long the day after a high-intensity workout such as a tempo or interval session, a leg strength workout in the gym or an aerobic power session such as hill repeats.

 

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Slow Down

On your long run, slow the pace from the start to cut your chances of getting exhausted...or hurt. Here is some good advice that I've used often: Your pace should be about three minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you run long. Take a one-minute walk break every one to three minutes.

 

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What's a Long Run?

Galloway says, any run that is longer than any distance you have covered in the past three weeks qualifies as long.

Hit With The Hammer

Ok, so most of us who live here in Madrid understand that the city and province has really only TWO seasons. We have winter and summer. Our winters are wet and cold. Our summers are hot and dry. They come on fast and furious with no warning. One minute you're comfie in your clothes and next your sweating or shivering. There's no in between here, for the most part.

Now, I have gone on and on about this, because I have just had the hammer fall on me. Yesterday I talked about the need for hydrating and cutting down mileage and simply getting acclimated to the heat. Well, I was FORCED to take my advice today, in the worst kind of way.

I woke late, which was do to circumstances beyond my control, and started out of the apartment around 10.15am. I would have rather got out around 7am because I was already feeling the heat rise yesterday. So I immediately felt the hammer fall within 2.5k, as I imitated a waterfall. I was soaked through my top before my first water break at 5.5/6k in front of the Casa de Campo entrance.

I had to make a quick decision. And it wasn't a fun one to make. I was feeling like I was sucking air through a straw and I felt thirsty earlier than ever on this run. I had a bad feeling that I wasn't going to do well today. I didn't want to start having physical problems so "far" from home. So I made the decision to cut my 22k in half and do a long hill home along side plaza españa up into Malasaña.

It was the right call. It was a tough call. I didn't want to give up on my cherished long run. Something that I've been looking forward to every week for months. Also, the fact that I finished 35.5k last Sunday and n was barely able to make it to 6k a week later without feeling trashed was too much for me. I, even known, with all my rationales, feel like such a punk for bailing out on my run.

But again I know I know I did the right thing. I just have to re-read the advice I gave yesterday. I thought back to it as I was running. I need 2-3 weeks to get acclimatized. So a few weeks of lazy sweaty running, hopefully in early mornings, and late evenings, and I will be better able to fend off these 30-40 degree days.

I just need to keep telling myself I got hit with the hammer and not punked out today.

I Love My Body!

I was exhausted and bruised from yesterday's muddy run.  I still had scraps and cuts from my fall on the trail.  I fully intended to go for a short 10k or less today.  As today is my usual long run day, it would have been a bit weird.  But it's a 5 day weekend here in Madrid, so I have plenty of time to make it up.  So I will go slow, nurse my hurt body, and charge tomorrow or Tuesday.

But that's not what happened...

I just let the day take me.  It was rainy and cloudy and then sunny and rainy and then back again.  I ran along the river slowing down to see the sights and speeding up to pass runners.  Looking at my splits was amazing.  I was in 5.30 pace or below for most of my run.

And I stopped often to marvel at the sky.  The lighting along often seen buildings that was new.  People that are usually nothing more than hinderances were part of the day's color.  It was a beautiful.

I ended up nearly running 22k, and would have, but I was more interested in saving my knees and darted into a park on the way home.  (Most of the run along the river is concrete or asphalt.)  I probably lost a klick or bit more.  Still it was good for my legs.

Legs that are hurting right now as I have sat in the cafe for several hours.  But in the end, even with the aches I feel, I am so happy.

I am happy with my body.  I am in LOVE with my body.  It has been put through some serious punishing activities lately, and it's come out STRONG.  I really can't believe that today's run was long and SO fast!  And yet I should be ready to marvel at where my BODY takes me.

Given enough sleep and enough food, it can accomplish great feats.

I love my body.  And I love where it takes.

Running Guide in Madrid

One of my friends in the USA recommended a mutual friend traveling through Madrid for business contact me for a run.  She didn't really know Madrid and wanted to get a good run in without having to deal with the "stress" of mapping out a new city.

So I became her day guide/runner.

It really worked out great.  Instead of going to the Retiro like all the other tourist runners, she came with me for a 15k run through Casa de Campo.  It was a bright sunny day and we hit the trails.  I pushed a bit hard but she said she could take it and in the end she felt really good about her workout in Madrid.

That made me think...

How many other travel runners coming through Madrid could enjoy better runs if someone were to take them out and bring them home?

So I am writing this entry to put myself out there.  If anyone is passing through Madrid and needs a guide or running partner, let me know.  If you are in the centre, we can easily meet up and have a run.  I've been running in this city for over 3 years, I know nearly ever distance loop up to 40k.

Well, that's my shout out and advert.

If you want more info or want to schedule a run, email here or leave a comment.

Ciao