It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get.

Prevention

We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.

Bodywork

As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is  where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.

Fuel

It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.

Sleep

Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.

It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.

On a weekly basis, I make it a point to talk to my athletes (both remote and in person) about “fitness windows.” One of the last professional teams I was a part of had a recurring joke about10 days out from a major race. “Your window is closed!” we would yell. You could take the next 10 days off, and in theory you would be in the exact same position. I would laugh knowing there were millions of little things I wanted to do for my taper, but there was some truth to the idea that the most important work was already done. What I did in those last few weeks couldn’t make things better as far as my capacity to have a good performance. I could make it worse of course, but what I did leading up to that last phase of training mattered the most. And while yours may not yet be closed, there are things you can do mentally and physically to help you make the most of your fitness window.

Set Your Goal
At Runcoach, goal setting is one of the first parts of our process. We form a connection to you in sharing this goal that you’ve set. If I coach an athlete in person, I have them write it down on paper. I’m sure some of these papers end up in the trash. But if I’m lucky, the paper ends up on a fridge or mirror. It’s the act of putting this idea out into the universe that really gets the ball rolling. Your goal should be timely and measurable (and of course ambitious). Every major goal that I’ve achieved started this way, and there is research that supports manifestation and success.

Work Backwards
Whether you are running New York, Chicago, or Berlin. . .you want to know where you are at in training and why. I like to have a big calendar and write training backwards from the big day. That’s not to say you should only be thinking far ahead. We encourage you to stay in the moment in training and in racing. But this is a great way to see where your fitness windows open and close. You are always able to see your full Runcoach calendar!

Plan Lead-Up Races
A marathon build is not defined by one workout, but there are times in your training that you want to test the waters. You’ll notice when you sign up for Runcoach that we ask about any lead up races in addition to your marathon. We ask this for a few reasons, but the most important is finding out if it fits as part of the bigger picture. I always wanted to race a half marathon about 4-5 weeks out. This allowed me to test fueling, footwear, and fitness. If racing during your build isn’t your thing, we suggest penciling in a key workout or time trial to really nail for confidence. Ask your coach at Runcoach about a pre-Marathon Time Trial or a key workout to focus on!

Implement Supplementary Work
The marathon is its own beast in our beautiful sport. Like any other event, it requires some specific work that differs from others. I made it a point to prioritize sleep due to the volume required. I worked with a nutritionist on the number of carbs I needed to prevent a bonk late in the race. I was in the weight room twice per week making sure I loaded my legs appropriately to withstand the training required. And I got body work done weekly due to the sheer amount of pounding done on pavement. If you ever have any questions on these topics, Runcoach has a variety of resources to help get you started.

Get Excited
You should take periodic breaks during your training to appreciate the work you’ve done, and to plan for the thrilling challenge ahead. I almost always planned a trip after every major marathon I have run. It wasn’t because I was ready for it to be over, but because I knew I would be on a break and so I wanted something to look forward to no matter the result. The marathon is so much more than just 26.2 miles, and so we want to celebrate with you before, during, and after.

Trust Yourself
I don’t like to overanalyze the work that I’ve done, but every once in a while it can be helpful to look back and know you left no stone unturned. Before your fitness window closes, take some time to look at what you’ve already accomplished (you can also scroll backwards in the Runcoach calendar to see your entries). This should be a positive reflection, and enough motivation to stand on the line in a few weeks with a clear mind.

Another summer has come and gone, and many of you are about to enjoy the fruits of your labor. As you get closer to closing your fitness window, remember to thank your body for allowing you to make it this far. You are about to embark on one of the greatest experiences one can have. Best of luck to all of our fall marathoners here at Runcoach!

I started working with a nutritionist after bonking one too many times in a marathon. What I learned was not surprising, but also not common knowledge when trying to do your own research. The longer the distance, the more important the fueling!

1. Carbohydrate Intake:

• Spoiler alert; it's so much more than you think. I was taking what I thought was a lot, but it turned out my body was just burning at a higher rate than what I expected. The fix was actually pretty simple once I figured out what sat well during a race. I was able to make adjustments like sipping on a carbohydrate drink before the start, adding an extra gel, and carb-loading an extra day ahead of the race. Things like juice and gummy candy (who knew) were my secret weapons when I got sick of white rice.

2. Supplementing:

• This one is tricky. It's important to stay in my scope of practice, but I found supplements that were non-negotiable for me. They may be for you too! Iron is a big one, and I think absorption tends to complicate it. Ultimately, it was important for me to take daily and with the right foods/liquids. I found pill form and night time yielded the best absorption for me. Vitamin D is also crucial, and my levels were surprisingly low for the amount of sunshine I got training. Bone health isn't something to mess with in running. The key here was finding a quality high dose supplement, and not your average grocery store brand. Finally, I added in fish oil and curcumin after learning this was really beneficial for the kinds of stress runners experience. Take all of this with a grain of salt (or electrolyte). NOTE:  Both Iron and Vitamin D are not water soluble and should only be taken under the guidance of a Medical Professional.

3. Frequency:

• I was eating a lot, but not eating often. Snacks are back! I found that I was struggling on my doubles (running 2x/day) because I wasn't necessarily under fueled, but rather lacking quick energy because it had been so long since I last ate. Sometimes you just aren't hungry, and that's where the right foods come into play. Once I found the right snack, I was able to power through my second run rather than slog through junk miles.

4. Hydration:

• Take what you're drinking during the day, and double it (well kind of). I was not drinking enough, and it was showing. Coffee is my weakness, and if I could just drink that during the day I would. However, it wasn't setting me up for feeling good in warm weather training/racing. Even in the cooler months it's helpful, as we just aren't that thirsty. Once being assigned a higher intake, I went to the store and bought that giant bottle with the time stamps. I didn't care how I looked. I was hydrated and energized. It goes without saying, but throw in electrolytes ahead of training if you can.

5. Blood Work:

• When in doubt, go to your primary care doctor! They can order labs for you to figure out why you might be feeling off (or injured). I try to get my usual levels tested after each season so that I know what I need to work on. Training is stress and then adaptation, and so these values will change naturally. The body is amazing this way! These tips helped me take my health to the next level. Taking control of your nutrition can be fun (and should be easily accessible). I know when I got it right it became like my own superpower. I hope these ideas help you too!

Written by Coach Alex

In March, we examine another common concern for many runners.  Dr. Adam Tenforde returns to discuss a problem that can trip up runners like himself (28:23 for 10,000m), as well as recreational runners alike.

FNF:  What is Achilles tendonitis?

AT: Achilles tendonitis describes a condition involving the tendon that connects the calf muscles (gastrocnemius and soleus) to the calcaneous (heel bone).  The condition can either result from an acute stress (such as increase in training) or develop over time from chronic stressors, such as biomechanical factors or poor footwear.

Q:  After some of my long runs I completely crash for the rest of the day, and I can't afford to be down for the count - I have stuff to get done!  What can I do?

A:  Make sure you are leaving for your runs with a full tank - hydrated, and with 100-200 calories at least in the hour or two before you start.  Plan for and consume 4-8 oz of electrolyte replacement beverage every 2-3 miles (25-30 mins.) for long runs beyond an hour.  And, most importantly, replenish with carbohydrates as soon as possible after your run = 15-30 minutes max.  A banana, apple, orange, peanut butter sandwich, or energy bar with primarily carbs and some protein included are great choices to save in your car or keep ready at home for your return.  We know that in a depleted state your body will grab carbohydrates and convert them to working glycogen quickly.  So the post-run quick meal (100-200 kcal) within 30 minutes is key.  Miss this window and you'll be playing catch up the rest of the day!

Q:  What should I eat the night before a race?

A:  You should eat familiar foods at a normal dining hour.  The day before a race, incorporate plenty of carbs, but do not stuff yourself with two pounds of pasta.  Eat a moderate amount of a well balanced meal (pasta, chicken breast or bolognese sauce, salad, roll is one example) at dinner, and sip both water and sports drink throughout the day.  Steer clear of alcohol.

One mistake a lot of people at destination races make is to set out from the hotel for dinner at 7, head to a casual dining restaurant which is busy on weekends, wait 45 minutes or an hour for a table, and all of a sudden, start dinner at 9pm when the alarm clock is set for 5am.  Plan ahead and give your body time to assimilate the food and get ready to sleep! You and the line of people behind you at the porta-potties will be grateful.

Q:  How much should I drink during a marathon or half marathon?

A:  First of all, we recommend taking a drink to the start line and consuming 4-8 oz right before the gun goes off.  This is your first water stop.    Plan to consume 6-8 ounces of fluid every 2-3 miles or 25-30 minutes.  For bigger races with aid stations every mile or two, one good rule of thumb is to just take fluid every time (so you don't have to think about it).  A good strategy is to alternate sports drink and water.  Pinch the top between your thumb and fingers, and you can nurse it for a few more yards.  Most importantly, do not wait to consume fluids until you are "thirsty".  At that point, you are already playing catch-up.  Drink early, and when in doubt, choose the electrolyte replacement drink over water - then you'll get both the minerals and the H2O necessary for hydration.

Q: Everybody says I should try this (bar/ gel).  How do I know if it is right for me?

A:  Practice!  Your initial long runs serve as trial and error nutrition workouts.  Once you find your comfort zone with a particular drink, gel or bar include consumption in your longer and more rigorous workouts. Nutrition-wise, nothing you do on race day should be brand new territory.  We recommend consuming a gel packet (always with fluid) or similar amount of carbs through another source such as a banana every 45-60 minutes during a marathon or half marathon, which means you should also be doing this on your Big Kahuna long runs.  Keep in mind if you are following the earlier recommendation of energy drinks every 25-30 minutes you may not need the additional gel/bar/banana replacement.  Many utilize a combination of drinks, gels and food to provide quick available carbs within the race.  Everyone's body is different - make your refueling plan during workouts as deliberate as the other parts of your race preparation and you'll have one less unknown to worry about!