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.
Forget about your Vo2max number. Running economy is the name of the game!
Yep, we said it. Today, Coach Sage Canaday is going to explain why your running economy is the biggest difference maker in your ability to improve as a runner. Let’s dig in to today’s newsletter:
Today’s topic is running economy. When we discuss running economy, we’re focusing on efficiency (not investments or stock markets ) in distance running.
Defining Running Economy
It’s like considering your car’s mileage fuel efficiency. Are you a monster truck or a Prius? This analogy has been used by coaches for decades because it’s a great indicator. Just like fuel efficiency in a car—miles per gallon or kilometers per liter—it varies based on our build, running form, and internal systems like cardiovascular efficiency, lung capacity, and muscle density.
Running economy measures how much oxygen you use to cover a kilometer or milliliters of oxygen per kilogram of body weight per minute of exercise. I had my running economy tested alongside my VO2max a few years ago at different paces, from a 6-minute mile to a 5-minute mile. Interestingly, running economy doesn’t always decline as you run faster. It’s about how efficiently you use oxygen to cover that distance, reflecting your running form, biomechanics, muscle efficiency, and oxygen processing by your heart, lungs, and blood vessels.
VO2 Max & Running Economy
Running economy is also crucial for long-term improvement because, truthfully, your VO2 max, your maximum oxygen consumption, tends to peak in your early 20s. It decreases with age, but you can still enhance your running performances because your running economy and efficiency improve as you age. This improvement can take decades, especially evident in longer distances like the 10K and beyond, where we see people achieving personal bests in their 40s and 50s, depending on when they started running. You might have a high VO2 max like a Mustang with high horsepower, great for short races, but for sustained efforts like a marathon, efficiency matters more, akin to a Toyota Prius or a Tesla.
Improving running economy involves enhancing efficiency at specific race paces. For marathoners, this means being efficient at marathon pace and slightly faster or slower. Speed work, like kilometer or mile repeats and faster tempo runs, builds efficiency by stimulating neuromuscular coordination, muscle turnover, and force generation. This adaptation takes time and strength development.
Weight Training As It Relates to Running Economy
There’s ongoing debate about weight training’s role in improving running economy. While it can help, so can drills, strides, and increasing mileage. However, the approach varies depending on the runner’s goals and specialization. Sprinters, for instance, focus on different aspects to enhance their running economy for short, powerful bursts.
Sprinters tend to focus more on weightlifting, while longer-distance runners, from 5k to ultramarathoners use the gym to address imbalances, strengthen core stability, and refine running form to boost running economy and reduce injury risk. Consistency is key in training, and avoiding injuries is crucial for long-term progress.
Furthermore, balancing different types of workouts is essential. Too much speed work might improve your 10k time but could compromise marathon performance if not balanced with sufficient long runs. It’s also worth mentioning that genetic differences also play a role, with some individuals naturally inclined towards sprinting while others excel in longer distances.
Variable running economy is another aspect influenced by factors like terrain (hills vs. flats), surface conditions (road, mud, sand), and individual preferences or strengths. It’s a dynamic process that requires careful training adjustments and understanding your body’s responses to different stimuli.
Improving running economy is a holistic process that involves various factors. It’s not just about hitting specific paces like 5k or 10k race speeds or VO2 max velocities but also about refining neuromuscular connections, optimizing running form, choosing suitable footwear and surfaces, and enhancing cardiovascular efficiency. Higher mileage training, coupled with proper nutrition and recovery, fosters positive adaptations at the cellular level, making oxygen processing and muscle performance more efficient.
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.
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?
) in distance running.