Form breakdown during long run efforts or races is inevitable.
But how do you know when you’re causing harm to yourself and should stop? Alternatively, when is it okay to push through and keep going? In today’s newsletter, Coach Sandi Nypaver gives you some of her tips to know the difference.
An athlete once approached me with the following question:
“When you (or any runner) start to feel your form fall apart, how do you know if you can keep going or if you should stop to avoid injury? I’m asking because in the few 50K races I’ve done, I’ve felt my form deteriorate between miles 20 and 22. If it were a shorter race, like a 50K, would you continue at that point? Fatigue seems inevitable in such long distances. I want to ensure I’m not causing damage by pushing through. Can you speak to the specifics of that?“
During an ultra or even a marathon, especially an ultra, there will be form breakdown. Expect it to happen! Often, at the end of these long ultras, you’re running quite differently than at the beginning due to muscle damage and form breakdown. If you’re running a 50K and feel your form starting to break down, it can be very normal and something you may want to push through, depending on the severity. If it’s primarily muscular fatigue rather than pain, it’s generally okay to continue.
There’s a difference between your legs feeling beat up and experiencing pain that might indicate an injury. Knowing what muscle fatigue versus pain feels like is crucial! You’ll have to listen to your body to know which one you’re experiencing, but here’s a good rule of thumb:
Fatigue
• More of a general, widespread sensation of tiredness and heaviness in the muscles.
Pain
• A sharp, stabbing sensation that will probably be more localized to a specific area in your body.
Ultimately, you’re going to have to listen to your body to know if you’re doing long-term damage or if you’ll need general rest and recovery from the big effort.
Understanding the importance of distinguishing between muscle fatigue and pain is just the first step towards maintaining your health. Equally crucial is knowing how to respond after completing a grueling race. Post-race recovery is not only about giving your muscles time to rest but also about ensuring that any form breakdown that occurred during the race doesn’t lead to long-term issues.
I emphasize the following to all of my athletes: after a race, yes, you want to recover, but in the next week or two, focus on technique work. What often happens after ultras is that people get injured a couple of weeks later because their form broke down, and they don’t take the time to ensure their stride returns to normal. They end up running with the poor patterns they picked up at the end of an ultra.
So, here’s a tip: in the week or two, or even three weeks, after an ultra or a marathon that really beat you up, take some time to focus on technique and form work. This way, you can avoid the “ultra shuffle” or any other weird changes to your stride. Spending a little time on technique after a race can go a long way! I have a variety of form-related videos on my YouTube Channel, or you can check out Higher Running’s resource webpage.
Remember, listening to your body and prioritizing both immediate recovery and long-term form maintenance is key to sustaining a successful and healthy running journey.
Coach Sandi Nypaver is going to explore how setting an intention can make your runs more effective. Having the mindset of “getting in the miles” is only going to take your running so far. Setting an intention is actually quite simple, and if you’re looking for the “TLDR” of today’s newsletter, this is it:
Think about how you want to think, act and feel.
What could your intentions be for an easy run, a speed workout, or a long run be? What if you’re injured?
Taking a moment to set an intention can help program your mind in a positive way. If you repeatedly think thoughts that don’t serve you, this is one step you can take in claiming your power and making a shift.
If you’re intrigued to learn more, keep reading as Coach Sandi elaborates:
So what does it really look like to set an intention? Here are a few examples: For an easy run, your intention might be to focus on recovery and take it super easy. It could be a “stop and smell the flowers” type of run, where you enjoy the scenery in front of you and appreciate your body. Any of these would be a good intention for an easy run.
For a speed workout day, maybe your intention is to support yourself in a positive way no matter what happens, or to pace it well so you finish strong. Just take a moment to set an intention, whether it’s something like that or anything else that feels right for you.
If you’re injured, you could set the intention to appreciate your body for what it can do that day. You could also set the intention to appreciate that your body can heal and is giving you proof that it can heal, like every time you’ve gotten a cut and it has healed. This shows your body’s ability to recover.
My Challenge To You:
If you’re up for a challenge, let’s take this intention-setting practice a little bit further. And don’t tell me that you’re a runner who races and you’re not up for a challenge.
You’re doing this, okay?
The challenge is to start setting intentions for other aspects of your life. For instance, you can set an intention for how you want to act or think at work. Then, after work, take a moment before you get out of your car to think about what kind of person you want to be with your family. How do you want to respond to your family?
Consider the various aspects of your life where you can bring this practice. I want to make sure you remember this because often we hear things like this, think it’s nice, and then forget about it by the next day.
So, here’s what I want you to do right now: imagine yourself waking up in the morning, going to the bathroom, looking in the mirror, and writing down the word “intention” on the mirror.
The reason for writing “intention” on the mirror is that when we set intentions, our life often starts to look a little bit different, or our life starts to reflect back to us a little bit differently. We begin to look and act a little bit differently. That’s why the mirror is a good symbol here. Just setting that image of you writing “intention” on the mirror can help you remember this. Hopefully, tomorrow morning when you wake up and look in the mirror, you’ll remember this.
Running nutrition may seem complicated, but it doesn’t have to be.
In recent years, the conversation around optimal race day fueling strategies for runners has intensified, focusing particularly on the ideal carbohydrate intake per hour to enhance performance and endurance. Should you consume 50 grams per hour? 100 grams? 1000 grams?! (okay, don’t try that last one…)
Today, Coach Sandi Nypaver will take you through the latest science on exactly how you should be fueling for your next race. This evidence-based approach aims to maximize glycogen stores, sustain energy levels, and prevent the dreaded “bonk” or energy crash that can derail even the best-prepared athletes. As you seek to fine-tune your running nutrition strategy, understanding the science behind nutritional requirements becomes essential for achieving peak performance on race day.
Here we go:
You could have just had the best training cycle of your entire life, but if you don’t execute on the things I’m about to talk about, you could underperform; or worse, you could have a total disaster of a race. But I’m here to help, and we’re going to start with one of the things that I see runners get wrong all the time…
Dehydration
One important piece of nutrition that is often overlooked is hydration, and research has repeatedly shown that dehydration significantly impairs performance. One primary reason is that blood volume decreases, leading to an elevated heart rate as the body compensates. Additionally, electrolytes, especially sodium, are crucial for maintaining fluid balance and supporting metabolic activities, such as muscle function.
In other words, when we’re dehydrated, our muscles fatigue faster and muscle contractions weaken. Many people confuse bonking with dehydration. While bonking can often come on suddenly and feels like hitting a wall, dehydration tends to develop more gradually. It manifests as a progressive increase in fatigue, with heavy legs and an overall sense of tiredness. Recognizing these symptoms in past races or during current training can help identify the onset of dehydration.
Sodium Needs (to combat dehydration)
For fluids, aim for 12-24oz per hour, or more in hot conditions, keeping in mind that your body can only absorb so much at a time and over-drinking can cause serious problems. For sodium, most people need between 300-600mg per hour on average, though some may need less and others closer to 1000+mg per hour. Keep in mind that the fueling plan you use on cool days at low altitude may not work during hot conditions or at higher altitudes. When possible, test your plan in potential race conditions and have backup options, such as switching to a sports drink that provides both electrolytes and calories.
When I started applying this to my own training, the biggest change I noticed was that I felt stronger at the end of the run. My energy levels were better not only during the run but also afterward. I see this with many people, especially in the summer when they often finish a run feeling exhausted and wiped out for hours. Even though running can naturally tire you out, a significant part of that fatigue is due to dehydration. It’s crucial to pay attention to fluid consumption and how much water you mix with electrolytes.
Race Day Carb Needs
When looking at the latest research (and still recognizing that fueling can be highly individual), here are some general guidelines:
For a race lasting 1-2.5 hours, aim to consume around 30-60g of carbs per hour.
For races over 2.5 hours, increase your intake to around 60-90g of carbs per hour. Some runners may even be able to consume up to 120g per hour.
However, even 60-90g per hour requires practice during most long runs to ensure your gut can handle it during a race. It’s important to stay flexible and adjust your intake if your stomach starts to feel unsettled.
To reiterate, it’s important to recognize that not everyone has the same needs. Some products might work for you, whereas others may not. For instance, people with fructose malabsorption cannot tolerate high amounts of fructose, as it can upset their stomachs. Experiment with different products and find what works for you. If you rely on aid stations, research what they offer and practice using those products during your long runs.
For more detailed coaching on pacing, nutrition, and mindset, consider exploring our Ultimate Running Course, “Coach Yourself to Your Highest Potential.” More on that below.
To Recap…
Optimal race day fueling and hydration are individualized and require careful experimentation and planning. Understanding your body’s needs, practicing with different products, and adjusting based on conditions and personal tolerance can significantly enhance performance and comfort during a race. By integrating these strategies into your training routine and being mindful of your nutrition and hydration, you can set yourself up for success and achieve your highest potential on race day.
Building an aerobic base is CRUCIAL when trying to boost endurance and achieve peak performance as a runner!
If you’ve been following us for a while, you’ve probably heard us talk about the importance of “building an aerobic base.” For today’s newsletter, Coach Sandi Nypaver explains the science behind what exactly happens to your body when you’re building an aerobic base. Through this, we hope you understand why every runner needs to devote a training block to building theirs!
Let’s get started:
For my runners without a race in the near future, now may be a great time to do an aerobic base phase. During an aerobic base phase, most of your runs will be easy, but you’ll still be making important adaptations.
Adaptation 🥇:
One is the increase in the number and the size of mitochondria you have in your muscle fibers. Mitochondria converts the food we eat. This means they are responsible for turning carbs, fat, and protein into actual, usable energy. The more mitochondria you have, the more energy you can utilize as you run. Mitochondria also help to clear lactate mainly in slow twitch muscle fibers.
Adaptation 🥈:
Another adaptation your body will make during the aerobic base phase is an increase in capillaries. Capillaries are tiny blood vessels that transport blood nutrients and oxygen to cells in your organs and body systems. Increasing the capillaries surrounding your muscle fibers means you can more quickly deliver oxygen and nutrients into your muscles. In other words, your body becomes better or faster at fueling your muscles so they can keep working how you want them to as you run.
Adaptation 🥉:
The third benefit of aerobic based training is an increase in myoglobin, which is a protein that stores oxygen. If oxygen becomes restricted during exercise, myoglobin releases the oxygen to the mitochondria to produce more energy. Another way of putting it is that your myoglobin can serve as your oxygen backup to be used during your race. Easier aerobic running can also strengthen your heart, improve your time to fatigue, and help you better utilize fat as you run.
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During an aerobic base phase, the aim is to improve your aerobic system as much as possible before adding in more intense training. If you’re racing anything over a mile, you’re mostly using your aerobic system, which is why aerobic training is so important.
Let’s use a cake as an example. The cake’s icing is your anaerobic system, and the cake itself, so the part made from flour, is your aerobic system. You need both for a good cake, but obviously the cake itself, the aerobic training, makes up most of the cake. The icing, or the anaerobic training, really is the icing on the cake for developing speed.
You still want to add in speed during the aerobic base phase to work on your running economy. I’ll save talking about running economy for another day, but basically adding in things like strides or light fartleks will keep your legs used to running fast during this phase.
In combination with easier running, over time you may see your paces get a little faster while staying at the same effort or heart rate. The short bouts of speed will also help prepare your muscles and tendons for the speed work later on in your training. You can do something like 4-8 x 20 seconds strides every two to three days. Another option is something like strides on Monday and Friday and then have a light fartlek on Wednesday doing 6 x 2 minutes (or something like that).
In conclusion, building an aerobic base isn’t just about improving endurance; it’s about fine-tuning your body for optimal performance. From increasing mitochondria and capillaries to enhancing myoglobin levels, each adaptation works together to make your running more efficient and powerful. So, whether you’re preparing for a race or focusing on long-term fitness, dedicating time to build your aerobic base lays the foundation for success.
Coach Sandi Nypaver was once asked how she has built mental fortitude over the years and how she has stayed mentally strong to keep pushing when needed, as well as knowing when to stop to prevent possible injury.
How I Built Mental Fortitude 🏰:
For the first part, regarding how I built mental fortitude over the years, I want to begin by acknowledging that it started from a very dark place. I was diagnosed with depression, which I probably had since childhood. I struggled with a lot of self-hate and found myself on the opposite end of everything I believed in.
However, there’s a quote that resonates with me: “Sometimes you think you’ve been buried, but you’ve really been planted.” That became a choice I made. Over the years, I dedicated a significant amount of time to working on my mind. I delved deep into various books on neuroplasticity and sports psychology, listened to numerous podcasts on the subject, and even took a high-performance mindset course by a sports psychologist, which was incredibly beneficial. Many of the strategies that work best for me are now part of my routines outlined in the Higher Running ALL IN Training Plan series (more on that below).
I pursued learning vigorously, absorbing everything I could, but it also involved the realization that this was a priority for me, so I committed to daily practice. While I’m still growing and sometimes struggle with it, there’s a sense of pride in knowing I’ve worked hard to reach this point and am content because of that. What brings me joy is not just where I am now but also the understanding that I still have room to grow, and this mindset work will be a lifelong journey for me.
Staying Strong and Pushing Myself 💪:
In addressing the other parts of your question about staying mentally strong and pushing myself, here’s my perspective:
Staying mentally strong, especially in the context of a race, is something I prioritize and practice daily. It’s not just about running; it’s a mindset I cultivate throughout the day. I often tell my athletes that maintaining positivity is crucial, even in challenging moments. For example, say you get a flat tire on your car. If you can’t stay positive in such situations, it becomes much harder to handle other race-related challenges. Therefore, I make it a point to practice positivity consistently, which helps me during races.
Before a race begins, I already have a mental script prepared for various scenarios. This self-talk strategy is incredibly helpful because it sets the tone for how I handle difficult moments during the race. For instance, if I encounter a tough stretch but know my body is fine, I have specific phrases I use to motivate myself or redirect my focus. Sometimes, it’s as simple as telling myself to stop overthinking and just focus on running or enjoying the scenery around me. Having these mental tools ready beforehand makes them more accessible during intense race moments.
Knowing When To Stop 🛑:
This final part of this questions was knowing when to stop. Knowing when to stop is crucial, and for me, it involves having a candid conversation with myself before the race begins. I ask questions like, “If things from my training cycle are going wrong, what would I tell my best friend or a loved one in this situation?” This pre-race dialogue helps me set boundaries for when I shouldn’t push myself beyond a certain point.
During this reflection, I consider whether racing to my full potential might actually harm me more than help. Every race is different, so my approach varies based on the circumstances. For instance, before the Black Canyon race, I sensed that my motor patterns were off, which posed a risk of reinforcing bad habits. In such cases, I’d rather take a step back than jeopardize the progress I’ve made through hard work.
It’s about recognizing when pushing through might lead to setbacks rather than progress, especially when I’ve put in significant effort to reach a level where running feels great.
In wrapping up, the journey of developing mental fortitude and learning when to push or pull back is one that many athletes and individuals navigate. By sharing my experiences and strategies, I hope it offers insights that could resonate with you and help in your own pursuits. Cultivating self-awareness, preparing mentally, and having open dialogues with yourself can be transformative tools, not just in sports but in various aspects of life. Remember, it’s a continual process of growth and adaptation, and finding your own balance between pushing forward and knowing when to step back can lead to more sustainable progress and fulfillment.
Think about how you want to think, act and feel.
What could your intentions be for an easy run, a speed workout, or a long run be? What if you’re injured?
