Many recovery plans suggest complete rest the first 2-3 days after a tough race, but it often depends on your pre-race training regimen. If you were running 50-70 miles a week before a marathon, you might log up to 17 miles of easy running on your first week of active recovery, which is about 25% of your pre-marathon mileage. That said, it’s still a good policy to rest as much as possible.

Remember that runners have a more vulnerable immune system after a hard run and are more likely to catch a cold or a lingering bug. Sleep in and eat right. Go for a balanced complex carb and protein diet to build up depleted glycogen stores and speed up muscle recovery. It goes without saying that fruits and veggies are your best friends.

Not sure how to start your reverse taper? Training Peaks’ Hal Higdon offers a few different starting points depending on your pre-race training load – click on the image below to see his Post Marathon Zero-Week Training Program:

If you would rather train by feel, Runner’s World suggests some helpful training goals for the first 4 weeks following a race:

• Week 1 – Aim for a quick recovery.
• Week 2 – Start running again.
• Week 3 – Gradually pick up your pace.
• Week 4 – Throw in a long slow distance run (LSD) that’s 2/3 to 3/4 your average LSD pre-marathon.

If, at any point, something hurts more than the usual muscle soreness – stop. Take a full rest day. Take your time. Enjoy the R&R.

Remember the three critical factors in training: Frequency, Intensity, and Time (FIT). When you taper, your running frequency stays about the same, intensity remains at or above race pace, and time – also known as training volume –  significantly decreases. Our previous post: “tapering as a necessity” touches on the physiological benefits derived from the taper period.

Plan your pacing. Long distances are a mental sport. Tackling it in sections will make it less daunting. Do a rough calculation of your mile/km splits ahead of time. Having a target overall pace will only make you feel more prepared on race day.

Carb-load the right way. There are simple carbs and complex carbs. Simple carbs are much easier for the body to break down so you can get a quicker boost of energy, but it also means that you could crash from it just as quickly. Complex carbs take a little longer to convert to energy so they’re a more reliable source of steady fuel. Check out this carbohydrate-loading meal plan from the Mayo Clinic.

Keep in mind that if you’re not used to consuming large amounts of complex carbs, then it’s probably not a good idea to overload on it 24 hours before your race. You could, instead, consume most of your complex carbs 4-5 days before the race, and switch to a higher quantity of simpler carbs as you approach race day. A previous study actually showed that consuming certain types of simple carbs with a high glycemic index 24 hours before a big race can boost muscle glycogen levels by up to 82%.

Finally, don’t forget to have a dress rehearsal several days before your event: wake up early, wear what you’re planning to wear on race day, warm up, then run at race pace for about 5-10k to cap things off. It’s always reassuring to be able to run your race pace comfortably. And, if for some reason, your running gear doesn’t “feel right” – then you’ll have enough time to get it sorted out.

Keen to learn more? Here are a few other resources that might also help:

• Runner’s World Lab Report – “The Rest is Up to You“
• IDEA Fitness Journal – “Tapering: Science and Practice“
• Peak Performance – “The Importance of Tapering: what happens to your body when you taper“

Lately, I’ve found that there’s an element of truth to the saying that “long slow distance runs make long slow runners.” So I’ve been doing something a little different to increase the quality of my longer training runs… I throw in bursts of speed: start slow and progressively speed up, or throw in sprints in the middle of the run, or maybe just try for a strong finish.

And this is what most of my charts in February have started to look like:

It’s called a fartlek - a training technique that involves random bursts of intense effort held over short periods of time during any given run. It’s also known as “speed play.” Think of it as intervals with less structure. Go fast when you want and slow down whenever you feel like it. I usually throw in a 30 second sprint whenever my “easy” run days get too boring – it pushes your aerobic capacity and endurance over a shorter workout period.

• Try picking up your pace at every other street block.
• Spot an object in the distance (like a bench at the end of the street) and sprint towards it.
• Throw in a few strides in the middle of your run.

If you’re new to intervals – there’s a few thing to keep in mind to help you get started. First, there are different variables you can adjust when it comes to this type of high-intensity training: duration of intervals vs. rest periods, # of reps, and intensity of each interval. It’s a good idea to extend only one variable at any given session, or balance it out – e.g. higher intensity with longer rest periods or fewer reps. Second, warming up is important. You can also start slow and just progressively pick up your pace. You should recover based on time (not distance) – e.g. run 30 seconds, recover for 3 minutes vs. run hard for 400 meters and recover for 1200 meters. And third, stick to flat, even surfaces. It ensures even effort and helps maintain good form.

Rhythmic breathing is a common technique that not many runners talk about. It’s kind of a weird topic of conversation and it’s not exactly the easiest question to answer: “hey, how do you control your breathing while running?” So I did some digging and found some pretty good advice on how to pace your breathing while running.

• Breathe through your mouth and not your nose – you can get more more air in through your mouth than your nose – it also helps you maintain a relaxed facial composure whereas breathing through your nose can cause you to clench your jaws or tighten your facial muscles (relax, buddy!) –Solkin, “Every Breath You Take“

• Breathe from your stomach, not your chest – wha?? Breathing from your chest causes your shoulder muscles to tense, which can actually give you bad form. And, once again, you’re able to breathe in more oxygen (and expel more CO2) when you breathe from your stomach than your chest. Pilates can actually help runners develop proper breathing! –”Pilates Moves for Runners”

  

• Correlate your breathing with your running speed – rhythmic breathing is something that you develop over a lot of practice. Ever ran a race when you initially set the pace you wanted to run, only to break that pace at the starting line? Those fast runners. They’re always throwing us off! Find a breathing pattern that works for your usual running pace and stick to it (e.g. breathe in for 3 steps and out for 2, or breathe in and out every 2 steps)

• If you can hear it, you will feel it – so, slow down –Solkin

• Improve your cardiovascular system - run intervals, perform your strides, increase training duration, and increase weekly mileage. Running at race pace pushes your maximum rate of oxygen consumption (VO2max). Longer runs and higher weekly mileage increases blood hemoglobin concentration, enabling you to improve your oxygen-carrying capacity. –Karp, “Lungs and running performance“

Got a technique for controlling your breathing? Don’t forget to share it as a comment!

I’ve been pretty fortunate as a runner. I’ve never come across knee problems, shin splints, black toe nails, or calf pain. I don’t even stretch that much, and I always seem to get away with it. Last year, I had my first running injury after carelessly doubling my mileage over a two-week period: muscle strain – very unhappy muscle sheathe on my anterior ankles. It took me off running for a month and, when I resumed, I had to slow down and scale back. There’s nothing worse than being a runner and not being able to run. Be mindful of these more common types of running injuries and you should be just fine.

Common Running Injuries

Shin splints (medial tibial stress syndrome) – shin splits refer to the sharp pain or tenderness you might feel along the front of your lower leg due to the overuse of your anterior tibialis muscle. There’s no definitive answer to the cause of shin splints, but some medical professionals suggest that it’s the result of “repetitive stress imposed by impact forces” which fatigue the calf muscle and, in turn, causes tibial bending. In layman terms, they’re small tears on the front lower leg muscle caused by performing the same movement excessively. It’s like when you run too much, too often, too quickly. Note that an older study published in The Journal of Orthopaedic and Sports Physical Therapy also suggests that shin splints can be attributed to overpronation (or poor biomechanics).

• Prevention: remember that moderation is important when increasing your training volume. Be careful not to overstride and make sure to occasionally vary your running surface – dirt paths vs. concrete sidewalks.

Runner’s Knee (patellofemoral pain syndrome) – the cartilage under your kneecap is a natural shock absorber, but depending on how much stress is applied to your knee joints, it deteriorates over time. If you ask fellow runner’s about it, they’ll tell you that Runner’s Knee can develop because of too much hill training (especially downhill runs) and running on cambered roads. If you have a history of dislocating a knee joint, you’re likely to be more prone to this type of injury.

• Prevention: be careful doing too much downhill runs – it puts a lot of force on the knees and should be kept minimal during training. Strengthen your quads and hip abductors for more stability. Promote flexibility through stretches (or cross-train with some yoga or pilates!)

Plantar Fasciitis – plantar fascia is the thick tissue that connects the heel bone to your toes and creates the arch of your foot. The most common cause of plantar fasciitis are tight achilles tendons or calf muscles, which exacerbates pronation of the foot. This, in turn, overstretches the plantar fascia and leads to inflammation. Many barefoot runners experience plantar fasciitis because the repetitive motion of forefoot striking aggravates the calf muscles, causing overpronation, and puts stress on the plantar fascia. Note that Achilles Tendinitis (inflammation of the achilles tendon) can also develop in conjunction with aggravated calf muscles.

• Prevention: exercises that promote flexibility of the achilles tendon and calf muscles can help prevent plantar fasciitis. However, runners with a naturally high arch or a flat foot are also good candidates for this kind of injury and may want shoes with more support (although, this really depends on the person). I’m an overpronator and I don’t wear any special shoes, but plantar fasciitis has never been a problem for me – granted, I’m fairly active and exercise pretty consistently.

Muscle strains are also pretty common, but it’s usually less severe for runners. I’ve aggravated muscle sheaths from sprinting and long distance running, but I’ve never had anything close to a Grade 2 or Grade 3 strain.

Quick anecdote: a friend of mine served as a physiotherapist in one of the medical tents for the NYC Marathon and said that he had one runner come in who probably tore a muscle and refused to stop running the race – he just really wanted to finish despite the pain. I can’t even imagine.

Remember: injuries happen because of doing too much, too often, too quickly. Being inconsistent with your training is probably not the best idea either. Always balance the hard runs with easy runs or active recovery. Rest is very important. Don’t power through unbearable pain – it probably hurts for a reason. And don’t forget the importance of rest, ice, compression, and elevation – or R.I.C.E.

Take it easy and have a good run!

About an hour outside of Santiago is pretty much wine country. We went with Chile Running Tours and they took us on a really good run around Emiliana Organic Vineyards – it was challenging because we haven’t run longer than a 5k in more than 3 weeks! And, it was a 12km run on uneven dirt and sand (around the edges of the vineyard). It was really tiring. It made me very conscious of the type of surface that I normally run on and reminded me of how training on different surfaces can have different effects on performance.

For instance, “Running on sand develops power throughout your lower body; It requires you to generate more force and work through a fuller range of motion, from your ankles to your hip flexors and arms.” - Bob Sevene

Keep in mind, however, that there are downsides as well – soft sand can increase the risk of an Achilles tendon injury and the sloping surface can impose uneven stresses on the body. And, much like changing any other aspect of your training routine, you’ll need to adapt gradually to different surfaces.

Running on dirt paths seem to be the more common alternative to hitting the pavement. Dirt roads are often preferred because it doesn’t give in like sand, but it absorbs much more impact than running on asphalt or concrete. Although, like sand, dirt paths can be very uneven so you’ll need to keep an eye on cambered trails.

Here’s a Top 10 Best for running surfaces, courtesy of Runner’s World. Interestingly, an article from the NY Times advocates otherwise about grass being the “best training surface for runners”.

“Running is the greatest metaphor for life because you get out of it what you put into it.” – O.W.

So here’s how I’m going to resolve my “runner’s block”:

Today is day 1 – knock out a quick run. Tomorrow I’m signing up for a race (any race). This week, I’ll start or join a running group. In two weeks, settle into a running pattern – the goal is consistency. I’ll take it easy – not every run has to be a hard run.

I also spent a little time looking up what other runners have done in the past to deal with their runner’s block and here’s a short list of what I’ve found:

1. Run in comfortable and weather-appropriate clothing (UNC: “How I beat Runner’s Block“)
2. Remember: exercise releases endorphins, which gives a feeling of euphoria (Serendip: “The Effects of Exercise on the Brain“)
3. Vary your running routes (Lorn Pearson Trains: “Running in the Dark“)
4. Set goals (Examiner: “Prevent Runner’s Block“)
5. Start slow to get your groove back, after a long break (Runner’s World: “Back in the Groove“)

Tempos should be done gradually – it probably wasn’t the best idea to go out and try a 20 minute tempo when I’ve barely attempted a shorter one at 10 or 15 minutes

Tempos, intervals, and LSD runs should always be followed by a recovery run and, preferably, not followed by certain cross-training activities .. like weight-training. There should always be a 1:1 ratio between hard runs and recovery runs. Besides, those short slow run days actually improve your running economy over time.

Short bursts of speed is better for developing good form – I feel like it’s easier to get sloppy during much longer intervals at race pace. Lately, I’ve found that progression runs are awesome for developing good form and speed.

For beginners, I’d start in thirds. For instance, run the first 5 minutes at a relaxed and comfortable pace, the next 5 at your usual training pace, and the last 5 minutes at race pace. Here’s an idea: start slow, build up your pace, finish strong. Just pace yourself accordingly Here’s what I’m currently doing:

Personally, I’ve never been a fan of easy run days and recovery runs, because I don’t get the same feeling of accomplishment as I do when doing a hard run. But… they’re kind of important. So a few ideas I came up with to have a little more fun with it:

• Recovery days are a great excuse for exploring the neighborhood. Run no pre-determined path and just explore a new area or a new park route. This might also be the best time to try out a new trail.
• If you need a slight challenge so it’s doesn’t feel “too easy”, do a short slow run over short hills.
• Go for a “catch-up” run with a friend. If you’re talking the whole time, you’ll be more mindful of your pacing. Besides, it’s an excuse to hang out while still logging those much needed miles.
• Run one-way and walk back. I’d probably only do this early in the morning. It makes for a much nicer walk back than if it was during lunch or rush hour after work.

If you run with a HR monitor, this is actually a little easier. Set your watch to keep your HR below a ceiling – it’ll ensure that your easy runs are actually easy. You’ll probably have to manually calculate your HR zones, but here’s a chart I got from http://www.marathonguide.com/FitnessCalcs/heartrate1calc.cfm that gives you an idea of how you can break things down: