3 running pitfalls and how to learn from them

What you take away from tough days, when nothing seemed to go right, can set you up for future success.

by Jessica Migala

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Most of the time running is a joy, but you can’t really expect every outing to go to plan. Maybe it’s pouring down, or you feel tired, or you have to dart inside every toilet you see, or that chafing is really becoming an issue… The problems may make you feel miserable in the moment, but they can help you in the long run (pun intended). ‘Dealing with different conditions and circumstances in your run can train you to be a smarter and more prepared runner,’ says Janet Hamilton, running coach at RunningStrong.com. No matter what the day throws at you, here’s how to get through it and learn from the experience.

1/ Bad weather

Runners are generally more weatherproof than most other people. That said, if there’s a biblical deluge or the wind is overturning cars as you're lacing up for your usual 10-miler, you have two choices: power on through or reschedule your run. The key is knowing the difference between simply unfavourable conditions and those that are so bad that venturing outside would be at best, pointless, and worst, downright reckless.
Survive it: If going outside is dangerous – ferocious winds, lightning, extreme heat or cold – postpone the run or head for a treadmill. If it’s
rainy or blustery and you’re training for an event, run as planned. ‘It can help prepare you for how to adjust your pace or what to wear on race day,’ says Hamilton. For example, a visor keeps rain out of your eyes, while bodyhugging clothes reduce drag on windy days and the chance of chafing on wet ones.
Learn from it: If your long run is set for Sunday, check the weather on Friday, says exercise physiologist and triathlon coach Krista Schultz. You can move the long run to Saturday to avoid the worst weather – just remember to schedule an easy or rest day between every hard or long effort.

2/ Gut problems

You and your running mates have probably swapped tales of mid-run porta-bog dashes caused by nausea or runner’s trots. In fact, research shows up to 50 per cent of endurance athletes have suffered from stomach woes.
Survive it: A sloshing stomach often starts with dehydration or an electrolyte imbalance. Take a walk break and have some sports drink or water, says Hamilton. As for the trots, find a bathroom ASAP. If you can continue the run in either scenario, that’s good practice for coping with GI issues that may occur mid-race. But if you’re dry-heaving, vomiting or making nature call after nature call, it’s time to call it a day.
Learn from it: You may need to drink more or take in more electrolytes. ‘I’ve had a few athletes take electrolyte tablets before their runs, and some say it helps prevent trots,’ says Hamilton. Also, take stock of anything new or different you ate in the previous 48 hours (not just the night or morning before) and skip the potential offenders next time.

3/ Heavy legs

If you've been building your mileage or doing more hard workouts, you’ll probably suffer from leaden legs at some point as your body works to adapt. Even with steady volume and intensity, an off day is still possible.
Survive it: Rethink your route: a loop of a few miles instead of a long out-and-back will keep you from being stranded. Then, slow your pace for a few minutes, walking if need be, before picking it up again. Still bad? Take a gel and a few sips of water – your body will absorb the carbs in just minutes, so you should feel better quickly. If you see no improvement after 15 minutes, pack it in or you may risk injury. If you’re training for a race or don’t want to skip the run, try again the next day.
Learn from it: Determine why you felt so bad, says Hamilton. Stress, lack of sleep, poor nutrition, a developing illness or dehydration will all play into how you feel. If you can’t figure it out and you continue having off days, see your doctor to rule out medical conditions such as anaemia or thyroid problems.

7 ways to boost your running mojo

Get-going tips for those times when your motivation takes a dive.
1/ Change your way
Even doing a familiar route in reverse can make a run more interesting. Or try a new park if you already know your usual route backwards.
2/ Change your pace
Add short bursts of speed to a run. Pick a landmark and run at a comfortably hard pace to reach it. Jog to catch your breath, then repeat.
3/ Change your mind
Make a deal with yourself to run for just five minutes. Once you’re out the door, you’ll probably want to continue. If not, maybe you do need a rest day.
4/ Schedule it
Instead of ‘long-run Sunday’, plan specifically: ‘breakfast, run, Sunday lunch, nap, …’ Work out how to fit your miles into your day and check them off like a to-do list.
5/ Treat yourself
A bacon sarnie sounds good, right? Or a box set? With something enjoyable, yummy or relaxing waiting for you, you’ll get out the door faster.
6/ Grab a buddy
Arrange to meet a running friend, or a few of them, at a set time. It’s harder to skip a run if you know someone is waiting for you.
7/ Take a test
Races are not cancelled because the heavens have opened, so use damp long runs to test gear for wet-weather comfort (it’ll give your resolve a workout, too).

www.govirtualrunner.co.uk

10 best winter fitness workouts

Time-efficient, interval-based winter fitness workouts to keep you fast even when running less.

As we near the end of the year, shorter, colder days and the approach of the festive season can combine to put pressure on your running schedule and even sap motivation. The result is that we generally tend to run less during the last few weeks of the year, before starting up again with fresh impetus in January. ‘That’s a shame, because investing just a little time in exercise can reap big rewards,’ says running coach Jeff Galloway.
The workouts here, aimed at runners from beginners up to advanced and varying in duration from 20 minutes to over an hour, are designed to keep your fitness ticking over when training time is limited. They generally involve varying bursts of faster running, so you are keeping some speed in your legs, even though your overall weekly training time might be reduced. ‘These sessions will help offset stress and provide the consistency that makes it easier to resume your regular training after the holidays,’ says Galloway. Try doing them once a week to start next year primed and ready to go. Since you’ll be running in colder conditions, make sure you’re thoroughly warmed up before a session, and think effort, rather than pace.

1/ Surge sets

Level: Intermediate/advanced
 Why do it: Brief pace pickups keep speed in your legs without overloading you.
How to do it: Warm up for 10 minutes, then do pickups (short intervals at a faster pace): 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, then 4 x 15 seconds. Run the 90-second surges at 10K race pace. With the later pickups, go a little faster until you’re running the final set at mile race pace. Recover between each pickup with a jog of the same duration. Feel free to adjust your pace on the go.

2/ 30-20-10

Level: All
 Why do it: Maintains fitness and speed in a 30-minute workout. Alternating periods of all-out running with blocks of standing recovery causes big swings  in heat production  in the body – this workout reduces that with continual shifts between easy, steady and hard running.
HOW TO DO IT: After warming up for 10 minutes, jog for 30 seconds, run steadily for 20 seconds, then fast for 10 seconds. Repeat the whole 60-second sequence five times, then  take a two-minute recovery jog.  Repeat the set  three or four times.

3/ 5-4-3-2-1

Level: All
 Why do it: Stay  fit in the off-season with this fartlek-style countdown.
How to do it: Jog at a steady pace for 20 minutes, then run pickups of five, four, three, two and one minute(s), each followed by a recovery jog of the same duration. Jog for 20 minutes at a steady pace to finish the session. There’s no pressure to hit certain times, but spending a total of 15 minutes at a swift pace midrun will help maintain your fitness during the colder months,  as well as your ability to focus  on your speed.

4/ Even Steven

Level: Advanced
 Why do it: Covers bases from endurance to speed in a single session, and improves effort awareness.
How to do it: This workout is about effort rather than pace, so don’t rely on your GPS. Warm up, then do the following, in order: run for 10 minutes at marathon effort; jog for two minutes; run for eight minutes at half-marathon effort; jog for four minutes; run for six minutes at 10K effort; jog for six minutes; run for four minutes at 5K effort; jog for eight minutes; run for two minutes at slightly faster than 5K effort; jog for 10 minutes to cool down.

5/ Easy plus three

Level: Intermediate/advanced
 Why do it: This workout preserves your endurance  and strength, and  is a good preparation for race-specific training sessions.
How to do it: Run most of an eight-to-10-mile route at a comfortable pace (if you are gasping for air, ease off a little), but crank up the speed by 45-60 seconds per mile with two miles to go (or three, if you think you can maintain the effort). This is also a good workout to do after a break following a long training cycle.

6/ One off, one on

Level: Beginner/intermediate
 Why do it: A good ‘bridge’ between winter downtime and  more structured interval sessions.
How to do it: After a 10-minute warm-up, run one minute ‘on’ (at a faster pace) and one minute ‘off’ (an easy jog pace) for 20 minutes. Increase the speed of the ‘on’ sections so that by the end of the run you’re at 10K race effort. After two weeks, move up to two minutes on and two off. Keep adding to the duration of the intervals to up the challenge.

7/ Indoor hills

Level: Advanced
 Why do it: Strengthen your legs and core when the weather is too bad to train outdoors.
How to do it: Warm up for 10 minutes, then crank up the incline on a treadmill to 15 per cent (or whatever the machine’s maximum incline is). Do one minute at the hardest pace you can manage (a fast walking pace may be the most you can handle), then reduce the incline to zero and recover for one minute. Follow with two minutes at maximum incline  and two minutes’ recovery, working up, minute by minute, to five minutes of each.

8/ Playtime 100-strides fartlek

Level: Beginner
 Why do it: Working short, faster intervals into training boosts new runners’ fitness and gets you used to varying your pace.
How to do it: Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard again for 20 strides, then recover with 20 strides. Keep working up in 10-stride increments until you hit 100 strides. Add to the challenge by going back down in 10-stride increments or by increasing the pace. Finish with a five-minute jog to cool down.

9/ 20-minute refresher

Level: Beginner
 Why do it: Maintain running fitness with this short, efficient workout from coach Jeff Galloway.
How to do it: On a straight out-and-back route, walk for one minute, then alternate 30 seconds’ walking with 30 seconds’ running for three minutes. For the next six minutes, run/walk using any ratio you want. At the 10-minute mark, turn around. For the next nine minutes, run/walk whatever ratio you’d like, but pick up the pace during the run portion. Cool down for one minute.

10/ Fartlek 8s

Level: Intermediate/advanced
 Why do it: Stay acquainted with running fast, but in short bursts. This is a good transitional workout to prepare your body for spring speedwork.
How to do it: Jog for 15 minutes at a steady pace, then do 8 x 2 minutes moderately hard (around 85 per cent effort), with one minute recovery. Take a five-minute slow jog break, then do 8 x 1 minute hard (90 per cent effort), with two minutes’ recovery. Cool down for five minutes.

Go Virtual Runner

Wednesday, 14 December 2016