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.
Happy running and have a great week!
– Coach Sandi Nypaver