Category: fitness trends

What’s the best pacing strategy for my upcoming marathon?

On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

When it comes to running a marathon, there are three pacing strategy options: Positive pacing, negative pacing, or even pacing.

The most desired pacing strategy amongst most marathon runners is the negative split, or a negative pacing strategy. This means a runner will begin the race at a pace slightly slower than their average marathon pace, and get faster as the race goes on — ideally, finishing the second half of the race faster than the first. Scoring negative splits is a difficult feat because it means having enough gas in the tank in the second half of the race to run faster and stronger than you did in the first. With so many variables that can affect your race — from fueling, to weather conditions, to mental stamina — it’s not guaranteed that you’ll be able to kick things into a higher gear after 13-plus miles on your feet.

Even splits, or an even pacing strategy, means that runners stay pretty consistent throughout the entire race, aiming to run each mile at the same pace, or within 10 to 15 seconds of the previous mile. Like negative splits, this “metronome” pacing strategy can be incredibly difficult to pull off, and requires laser-like focus along with a high level of endurance.

Positive pacing, or positive splits, is often perceived as the less desirable of all the pacing strategies. Positive splits are the opposite of negative splits, meaning runners get slower throughout the race, with the second half of the race being slower than the first. This racing strategy is often attributed to a poor pacing strategy overall, with runners starting the race at a faster pace than they can sustain, and slowing down as the race goes on. Many runners “hit the wall” after mile 18 or 20, and struggle through the last 10k of the marathon, citing everything from gastrointestinal issues, muscle spasms and soreness, mental fatigue and exhaustion as the culprit that sabotaged their race.

Despite positive perceptions about negative-splitting a marathon, and negative perceptions towards positive splits, research shows that for most runners, the best marathon pacing strategy for a goal of a faster race time is to run even splits, or a slightly-positive split race. Recent world records have indicated more even splits are the best race strategy, while other race analyses have found marathoners more often adopt a positive pacing strategy. 

The latter might seem counterintuitive. After all, how can slowing down over the marathon distance lead to a personal record (PR) or personal best (PB)? 

Of course, with most things, there are a couple big caveats.

1. While slightly positive splits may lead to a faster finish time, that doesn’t mean going all-out in the first half of the race and completely falling apart in the second. A 2014 study of New York City Marathon finishers found that while a “positive pace profile” led to faster times in general, the variability in speed was low — meaning that while runners ran a technically slower back half of the marathon, their mile splits didn’t fluctuate a ton throughout the race.

2. Outsiders often associate “positive splits” with bonking, or an athlete’s body shutting down physically or mentally somewhere in the last half, or more often last 10k, of a race. Rather, the pacing strategy of elite marathoners is to start faster than their average pace, and then “recover” in the later stages of the race by running slightly slower than their average pace for two-thirds of the distance. So while they’re technically accumulating positive splits, this tactic isn’t happening because of an unplanned depletion of energy, but as a method of self and energy preservation. 

3. Every race course has a different elevation profile, and this will definitely affect runners’ pacing tactics, as well as their pacing strategies. Strategically difficult courses like the Boston Marathon and New York City Marathon are likely more easy targets for positively-paced races, while net downhill courses will make it easier to accomplish consistent negative splits. 

Whatever race you’re signed up for, no matter your pacing goals, these three takeaways will help you run a faster race:

  1. Train with your pacing strategy in mind — if your goal is to have evenly-paced splits or negative splits, your workouts and training need to reflect that.
  2. Stay consistent — the less variability you have in your pacing strategy, the better control you’ll have over your time goal.
  3. Prepare for both physical and mental hurdles: Runners are often derailed from their pacing strategies and time goals (AKA, they “hit the wall”) due to gastrointestinal distress, fueling issues, and mental barriers. Keep these outliers in mind throughout your training and develop a solid plan in place to ensure they won’t sabotage your race day pacing strategy. 

Should You Invest in Super Shoes?

On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

No, you’re not imagining things. 

Professional runners left and right are shattering records, well, left and right.

Most recently, Ethiopia’s Gudaf Tsegay demolished the women’s 5000-meter world record, running a speedy 14:00.21 at the Diamond League Prefontaine Classic.

The question on everyone’s minds is, ‘Are super shoes — the carbon-plated footwear promising big gains and energy return — behind all these faster times?’

If you ask Nike, the answer would be yes. The brand touted their much-sensationalized Nike Vaporfly 4% as shoes that could improve running economy by 4 percent on average in 2017.  Their Next Percent promised even greater benefits, and super shoe production hasn’t slowed down since.

While Nike did their own research to back up their claims, more recent research shows that super shoes may not be all foam and faster times. And for upwards of $250 per pair, you should probably know what you’re getting into before you invest.

Here are 3 recent studies on super shoes so you can make an informed decision before you buy.

1. The benefits of super shoes may not translate to recreational runners

While initial studies found that carbon-plated shoes improve running economy in elite athletes, more recent studies have found that improvements may not translate to recreational runners running at a less aggressive pace. A 2023 study published in the The International Journal of Sports Physiology and Performance (IJSPP) found that subjects running at slower speeds improve their running economy by just a fraction compared to faster athletes.

In this particular study, 16 runners ran at speeds of roughly 9:40 mile pace and 8:03 mile pace in both Nike Zoom Vaporfly Next % 2 shoes, and a control pair of shoes that did not have a carbon-fiber plate. Runners who ran at 9:40 pace in super shoes improved their running economy by .9 percent on average. However, at 8:03-mile pace, their running economy improved 1.6 percent. TL;DR? The slower you run, the less benefits these shoes may have to offer. Read the full study here.

2. Super shoes may make you more susceptible to stress fractures.

A 2023 opinion article published in Sports Medicine featuring five separate case studies warns that runners wearing carbon-plated footwear may be at increased risk for bone stress injuries due to the alterations in biomechanics and cadence that occur due to the shoe. In this particular investigation, runners using carbon-plated footwear had decreased cadence and longer steps, as well as a longer flight time, increasing the force exerted on the foot with every step. Additionally, peak vertical ground reaction forces and vertical impulse step were higher in runners using carbon-plated footwear, further increasing stress and loading on one’s joints. Authors of this investigation warn runners who want to wear super shoes to start wearing them gradually (first every other day, or only for shorter runs) to avoid injury. A second study published in the Journal of Biomechanics found that thicker carbon-plates (3mm) placed just above the outsole of the shoe (or “low-loaded” plates) may decrease the amount of metatarsal stress and help reduce injury risk. While more studies definitely need to happen before we can definitively say anything, it’s definitely important to factor in before purchasing your first pair.

3. “Nothing new on race day” still prevails

While some runners habitually run in super shoes, others sport them briefly on special occasions — like race day or during a time trial, with hopes of improving performance. A recent pilot study found that super shoes may not have the same power as caffeinated GU at mile 18 of your marathon — in fact, they could be doing the opposite. This particular study compared fitness between runners wearing racing flats and those wearing super shoes, and found that while both groups improved running economy over the 8-week intervention period, the group wearing racing flats improved more. Authors of the study hypothesize that participants will improve running economy most efficiently when wearing the shoe they typically train in due to biomechanical adaptations that need to happen when training in a new shoe. While more studies are needed to fully investigate this, the moral of the story is: If you only wear super shoes on race day for a speed boost, you might not be fully repeating the benefits because your body hasn’t adapted to how they affect the way you run. 

    Curious about super shoes? Check out the full studies for more information.

    5 Reasons To Work Out Barefoot

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

    The barefoot running boom may be over, but that doesn’t mean occasionally kicking off your shoes isn’t a good idea.

    While shoes are important for a lot of things — like, say, protecting your feet from sharp objects on the ground — they can also teach your feet to be incredibly lazy. And once they adapt to being lazy, it can be incredibly difficult to bounce back and regain lost function.

    Beyond becoming lazy, going barefoot has a long list of health benefits. Here are five reasons why exercising barefoot is beneficial. 


    1. Shoes Are Like Jail Cells For Your Feet

    Okay, that’s a little harsh. But think about it this way: There are 29 muscles associated with the human foot and ankle, and 19 of them are intrinsic – meaning they operate only within the foot. Their jobs are to stabilize the arch, control your big toe, provide dynamic stability, and regulate your foot’s ability to move as it absorbs forces from the ground and transmits them throughout the rest of your body. 

    It’s a huge undertaking, and wearing shoes limits your ability to activate these critical muscles. If your feet are stiff, immobile, or unable to adequately absorb shock, it could potentially cause stress and more significant problems up the kinetic chain and into other joints like your ankles, knees, and hips in the future. 

    Without shoes to do the work for you, your intrinsic foot muscles are forced to work harder with every step – leading to a more adaptable and stronger foot overall. 

    This post was written exclusively for Victory Performance & Physical Therapy in Culver City, Calif.

    Read the full blog post here.


    Running On Your Period? 3 Takeaways for Balancing Your Menstrual Cycle with Your Marathon Preparation

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, running, The Boston Marathon, The New York City MarathonLeave a comment

    The other day I got a panicked text from one of my athletes. Her period tracking app had just informed her that her period was set to begin on the DAY of her first marathon. As someone who experiences cramps, bloating and gastrointestinal distress leading up to and during the first 48 hours of her period, she was worried about how it would impact her first-ever marathon. 

    “What advice do you have for running on your period?” she asked. 

    While I’ve spent time figuring out how to navigate my own menstrual cycle and distance running, I know that everyone who menstruates experiences their own signs and symptoms that may not be applicable to the next person. So I decided to look into the research available on menstruation and marathon performance, as well as poll my trusted running community via Twitter and Instagram. 


    When it comes to running on your period, here are the three biggest takeaways I discovered throughout my search. 

    1. Getting Your Period During A Marathon Might Actually Help You Perform Better

    There’s limited research surrounding the topic of female marathon performance and menstruation. However, there is evidence to suggest that running on your period may actually improve your performance. 

    A 2021 study published in the International Journal of Sports Physiology and Performance administered a survey questionnaire to recreational, non-elite runners who had completed multiple marathons within the past 18 months. Of the 185 women found eligible for the study, a total of 106 had their best marathon performance in the luteal phase of their menstrual cycle, when female sex steroid hormones estrogen and progestin are high. Seventy-nine had their best performance during the follicular phase, when estrogen and progestin are low. 

    For those unfamiliar, the luteal phase begins right after ovulation and lasts about 14 days, ending just before a menstrual period occurs. The follicular phase, or the phase in which your body prepares to release an egg, begins after the luteal phase (days 14 through 21) and starts on the first day of menstruation. Therefore, the study’s results found that women are more likely to perform better either just before, or actually during, their period.

    Why does this happen? Well, research shows that female sex steroid hormones (SSH) are more than just reproductive hormones. They also affect metabolism, bone health, respiration, muscle function, thermoregulation, and fluid balance. Compared to exercise, elevations in the SSH during the menstrual cycle at ovulation and during the luteal phase cause lower blood lactate responses, increased fat oxidation, and reduced glycogen utilization during exercises. All of these physiological effects can potentially be advantageous for exercise performance — particularly for endurance activities, like running a marathon.

    While it’s important to recognize that this is an observational study — AKA it is based on reports from individuals themselves and not performed inside a lab — other research and anecdotal evidence confirms this phenomenon. Stacy Sim’s book ROAR, includes both anecdotal and research-backed evidence of athletes experiencing peak performance during their cycle.

    2. You Can Incorporate Your Menstrual Cycle Into Training

    Just because research suggests you may perform better when on your period, doesn’t mean your cramps, gastrointestinal issues, bloat and other symptoms associated with your period won’t get in the way of, or affect, your goal race. While research suggests exercise during your period may actually reduce symptoms like cramps, that may not hold true for everyone. Additionally, heavy menstrual bleeding (HMB) during your period can potentially put you at risk for low iron levels, which can cause fatigue, anxiety, reduced mood and energy levels, certainly affecting your ability to perform. 

    That’s why it’s important to incorporate your menstrual cycle into your training. Log the start and end of your period into your training log, as well as any associated symptoms that accompany it. This way, you can track what helps relieve your symptoms (Midol, increased hydration, iron supplements, specialized nutrition) and have a better knowledge of what to expect if, in fact, your period does arrive the week of your race.

    It’s also important to log a long run and a hard tempo interval (or speedwork) while on your period. Knowing how your body reacts to stress from your period can help you adequately prepare and push through difficult moments during the race.

    3. There Are Other Ways to Prepare

    Just about every runner who menstruates has experienced their period on a run, so fortunately there is a lot of anecdotal evidence about what works for different runners. Suggestions include taking Midol, investing in period panties (Thinx even makes a special ‘sporty’ period panty) or a diva cup, opting for a dark-colored race day bottom in case of leaking, waking up early enough to allow for period-related digestive issues to unfold naturally, keeping some toilet paper with your GUs in case the Port-A-Potty runs out, and if you’re on birth control, skipping an off week to move things up a week and avoid getting your period on race day altogether. However, this last suggestion could backfire due to stress, so I don’t personally recommend it. 

    You can also look for information on your marathon’s official website to see if their med tents will offer sanitary supplies like tampons or pads. If unavailable, email the official race contact to ask.

    ***

    While you can prepare for your period, the truth is, there’s still much to be learned about how they affect our performance. Additional research performed on how the menstrual cycle affects marathon performance has found that even elite athletes and their coaches understand very little about the menstrual cycle.

    While we wait for more research to become available, the best thing you can do is track how your period affects your running performance to gain valuable information to help you ace your next race.

    Image by Daniel Reche via Pexels

    10 New Year’s Running Resolutions That Have NOTHING to Do With Your Pace

    On By idratherbestrongthanskinnyIn cold weather running, fitness trends, Inspiration, marathon training, runningLeave a comment

    “Get faster” is the “lose weight” of running resolutions — am I wrong?

    If you want to use the start of 2022 as motivation to PR your next race, that’s amazing. But for many of us, it’s unrealistic. 

    It’s a resolution without a plan that is often too generic to actually accomplish, and will only lead to disappointment and frustration. 

    Plus, if you actually get faster but don’t qualify for Boston or PR on race day, your entire process and effort can feel meaningless, even if you’ve made solid improvements and have demonstrated growth. 

    That’s why I’m challenging you to choose a different running resolution this year.

    Here are 10 New Year’s running resolutions that have nothing to do with your pace.

    1. Tackle A New Distance

    While running a marathon will always be impressive, 2022 could be the year you bust out of your marathon rut and try a new or unfamiliar distance. The pros? You’ll PR instantly, for one. You’ll switch up your training regime. And you’ll challenge your body to do something new and different! For me, my “new” distance will be the 10k. Even though it’s not completely new, it’s definitely unfamiliar and I’m excited to see how it goes.

    2. Strive To Be More Consistent

    I train a lot of athletes where the potential for major running improvements is right there — if only they could be more consistent with their training. By more consistent, I mean actually sticking to a training schedule, or saying you’ll run three days a week and actually doing so. It means planning for the unexpected, setting a reasonable goal for days of running per week, and ditching the excuses.

    3. Take On A New Vert

    For the “extreme” types reading this list, why not make it your mission to get more VERT this year? This could involve signing up for a race with a ton of vert (hello, Double Dipsea, Red Bull 400 and Loon Mountain Race) or creating a weekly or monthly vert goal. This takes the pressure off speed, but will really help you build your power in 2022.

    4. Commit To A Weekly, Monthly or Yearly Mileage Goal

    On Christmas, my uncle (a cyclist) told me he was less than 50 miles away from completing his 4k mileage goal, which he could easily accomplish with 1 or 2 more rides before December 31st. I was proud (and also envious)! Having a yearly mileage goal is something you can work on all year and slowly chip away at. For individuals with shorter attention spans, weekly or monthly mileage goals are great way to challenge yourself and stay consistent, too. 

    5. Try A Run Streak

    A run streak is not for everyone, and I definitely understand the power of the rest day. But for some individuals looking to improve consistency and up their mileage, a run streak could be a great way to kick off the New Year. You don’t have to hold it for a crazy amount of time, but even just kicking off January 2022 with 31 days of running is a feat within itself!

    6. Strength Train More

    This is a goal that all runners can (and should) get behind — myself included. Running requires a ton of work from multiple muscles and muscle groups, and if you have any significant weaknesses, I can guarantee it will eventually amount to some type of injury. Visiting a direct-access physical therapist to help identify strength deficits is a great way to start. They can then help you with exercises and a training plan to get you back on track and prevent injuries before they begin!

    7. ‘Just Show Up’ To That Running Group You’ve Been Watching on Instagram

    Joining a regular running group can do a ton for your running consistency, motivation, and your morale. Not only is it great to be in a group of like-minded individuals chasing their goals, it’s also helpful to find other runners who you can chase or challenge during workouts so you both get stronger. You’ll likely find some new training buddies, and hopefully some new friends.

    8. Challenge Yourself To More Speed Workouts

    While this goal may result in getting faster, it’s more about the process of actually finding, committing to, and performing speed workouts than the endgame. This may require a little bit of research and planning, including finding a track, running path or treadmill access, but the juice is definitely worth the squeeze.

    9. Improve Your VO2 Max

    VO2 Max is the maximum amount of oxygen your body can consume during exercise. Basically, the higher your VO2 max, the more physically fit you are. This resolution may not be accessible for everyone, but if you have access to the equipment, it’s a great way to challenge yourself and improve your aerobic capacity. You can also estimate your VO2 max using your heart rate with the Rockport Walking Test or Single-Stage Submaximal Treadmill Exercise Test. 

    (Fun story: This year in my Exercise Physiology class, my professor offered $100 to anyone who could score over 60 on the Vo2 Max test. I scored a 58.9 — and was SO exhausted (and frustrated to have missed it!). So obviously I have been running hill repeats on the treadmill at the gym every week since!)

    10. Try Mindful Running

    Again, this resolution isn’t for everyone, but it’s a great way to get back in touch with your love of running as well as to clear your mind on the go. You can practice mindful running by ditching your watch or covering it up during a run and not paying attention to the numbers, by choosing a meditation you can listen to on a treadmill run, or by simply choosing a theme for your run and choosing to proactively think about it along your route. There’s no wrong way to do this. 

    ***

    Running is different for everyone, so whatever your goals for the new year are, be proud of them and don’t compare yourself too harshly to others.

    Cheers to a great year of running in 2022!

    How Long Should You Taper Before A Marathon? Here’s What the Research Says

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, The Boston Marathon, The New York City MarathonLeave a comment

    After months of intense marathon training, it can feel counterintuitive to slow your roll in the last few weeks before your race. But that’s exactly what a taper is: An opportunity to tone down your training, reduce your mileage and intensity, and let your body really absorb the months of hard work you’ve put in — while simultaneously resting in order to regroup your full strength and energy by race day.

    For some runners, the taper is a dream. A chance to rest after a physically and mentally demanding couple of months?! Bring it on! 

    However, a lot of the runners I coach absolutely HATE the taper. Even though it’s designed with optimal race performance in mind, it disrupts the routine they’ve so diligently followed for the past several months, and can even make them feel lazy. Many of my runners report feeling sluggish rather than rested. And for some of my female athletes especially, this less intense volume of mileage worries them that if they don’t pay close attention to their nutrition, they’ll have a few extra pounds to cart around with them on race day.

    This leads to a lot of athletes “kind of” (but not really) tapering, or asking me to keep their taper short and sweet (just two weeks).

    Despite the apprehension about the taper, research shows that a longer, more disciplined taper may improve marathon performance.

    A study published in Frontiers in Sport and Active Living analyzed the training activities of more than 158,000 recreational marathon runners to define tapers based on a decrease in training volume (or weekly mileage). 

    Researchers found that strict tapers were associated with better mathon performance compared to relaxed tapers, and that longer tapers (up to three weeks) were associated with better performance when compared to shorter tapers. In fact, a strict three-week taper was associated with a median finish-time saving of 5 minutes and 30s, or 2.6%, when compared to a shorter taper.

    These study results are similar to previous research on the subject, and suggest that recreational runners can improve their marathon performance by adopting a longer, more regimented taper.


    The bottom line? The dreaded taper might just be your ticket to a new PR. Embrace it!


    Smyth B, Lawlor A. Longer Disciplined Tapers Improve Marathon Performance for Recreational Runners. Front Sports Act Living. 2021;3:735220. Published 2021 Sep 28. doi:10.3389/fspor.2021.735220

    The Best Virtual Workouts You Can Do While Practicing ‘Social Distancing’

    On By idratherbestrongthanskinnyIn Fitness Classes, fitness trends, running2 Comments

    I don’t know about you, but I’m feeling pretty oversaturated with COVID-19 updates, and I’d really rather focus my energy someplace else right now. And one of the healthiest ways to distract myself is exercise. Unfortunately, with gyms shutting down and group fitness being discouraged, it can be difficult to feel motivated to work out. As a run coach, cycling instructor, and writer who’s publicly acknowledged how exercise helps manage anxiety, the thought of being without my running buddies and fitness communities at this time is pretty devastating. Of course, we all know there is much greater devastation going on in the world, and it’s up to us to keep things from getting even more out of hand than they already are. 

    Luckily, there are plenty of workouts you can do while practicing social distancing that don’t require other people. And the best part? Most of them are 100% free! Continue reading “The Best Virtual Workouts You Can Do While Practicing ‘Social Distancing’” →

    Why I Have Two Instagram Accounts

    On By idratherbestrongthanskinnyIn fitness trends, running, travelLeave a comment

    I was in Las Vegas recently for the Rock n Roll Half Marathon (blog post about it TK, I promise!) and, as per usual, had bitten off more than I could chew. Not only was I slated to run a half marathon on Sunday afternoon, but I had agreed to document my experience for Elite Daily’s Wander or Bust series (article also TK), which meant that I had a ‘shot list’ of photos I needed to take to be included in the piece. 

    I love social media, but I’m better at making memes than taking gram-worthy landscape shots, so this was a challenge. Luckily, I had my good friend Chris there to help me. Jokingly referring to him as my ‘instagram husband’ for the weekend, I had him take my photo seemingly every five minutes. Chris was a great sport about it (He’s no stranger to my #freelancelife adventures, after all. He once took a MegaBus with me to Philadelphia from New York for 12 hours to run a beer mile put on by an events company I managed the social media for). But at one point over the weekend, he asked a very normal question: “Which Instagram handle are you going to post these on? And why do you have two Instagram handles, anyway?” Continue reading “Why I Have Two Instagram Accounts” →

    The Next Level of Marathon Training is… Probably Too Expensive For You

    On By idratherbestrongthanskinnyIn fitness trends, food, marathon training, runningLeave a comment

    I was enjoying dessert in the bar of the Omni Hotel in San Francisco the other evening when my boyfriend’s father passed me a section of The Wall Street Journal. “There’s a running article in here,” he offered, in what I can only assume was his way of showing me he’d listened when Justin told him what I liked to do in my spare time. 

    “Thanks!” I took it, not wanting to seem ungrateful, and started to read. 

    In the piece, The Next Level of Marathon Training is Here, the author shared her “secrets” to gaining an 11-minute PR in the London Marathon. Every single one of them prompted an eye roll from me, and my take was echoed on Twitter. From jumping into a CVAC machine to improve her VO2 max to using a three hundred and fifty dollar glorified car buffer to ease her sore muscles, every recommendation—especially the $55 water bottle that literally reminds you when to drink—was an expensive (and usually impractical) media-hyped product or service.

    Unless your gym or physical therapy clinic has a TheraGun or NormaTech recovery boots you can rent or use, it seems silly for common, everyday athletes who aren’t earning any purse money upon crossing the finish line to pursue these out-of-this-world recovery techniques. An hour in the CVAC at ReCOVER, New York’s first recovery studio, costs $100. My clients pay less than that for an entire month of my tedious training plan scheduling and coaching wisdom!

    For those of us who don’t have an extra $1000 around per month to spend on fancy recovery buffoonery, here are my favorite ways to gain a competitive edge: Continue reading “The Next Level of Marathon Training is… Probably Too Expensive For You” →

    Pushing for a PR Sabotaged Me. Here’s How Embracing Failure Led to Better Results

    On By idratherbestrongthanskinnyIn fitness trends, Inspiration, marathon training, running, The Boston MarathonLeave a comment

    My friend Erin and I have a set of rituals for our weekly early morning runs.

    It involves multiple 5 a.m. alarms, a quick accountability text, a subway commute that always seems to get delayed, and sometimes, a twinge of regret (why do we torture ourselves so early?!).

    Once we’re finally ready to run, the excuses begin: “Don’t hate me if I’m slow,” I’ll plead. “I was up until midnight finishing an assignment.”

    Erin almost always rolls her eyes, citing a different reason for why she’s not feeling 100 percent. And usually, I breathe a sigh of relief. Whew. No pressure if I’m dragging ass today.

    But lately, I’ve been second-guessing this lackadaisical approach to our training. We’re both naturally competitive, career-driven, accomplished women. We work full-time, take on side gigs, have thriving social lives, and in our spare time, we run marathons (and qualify for Boston). What about that says, “Let’s take it easy today, shall we?” And yet, this excuse-riddled scenario continues to repeat itself.

    After some reflection, I realized that this hedging behavior doesn’t just apply to running—it also overflows to my career and personal relationships. I routinely preface my participation in group brainstorms with, “I don’t know if this is a good idea, but…” to soften the blow if my suggestion is rejected. I find myself telling friends that I’m “cautiously optimistic” about a new guy I’m dating to buffer my real feelings, just in case it doesn’t work out.

    The more I thought about it, the more I realized I was holding back in just about every aspect of my life. It was unsettling, to say the least. And I’m not alone: I hear similar caveats all the time, often from other runners: I’d love to run with you, but I’m not that fast. I would train for that race, but I have a lot going on right now. I missed a PR, but I wasn’t really going for it on this hilly course.

    Looking for some kind of explanation for this behavior, I called up Ben Oliva, a sport psychologist and mental performance coach for SportStrata.

    Read the full article on Runner’s World.

    Photo by Ian Tuttle