Category: running

Post-Marathon Recovery Tips

On By idratherbestrongthanskinnyIn marathon training, race recap, runningLeave a comment

Right after/the night after

  1. Don’t stop moving: Across the finish line, it’s important to keep moving. Sitting on the couch for the rest of the night will only create more stiffness. Make an effort to walk around and take breaks from sitting and resting to keep your blood circulating and reduce future muscle soreness. 
  2. Refuel and rehydrate: Refuel with water, nutrients, and electrolytes throughout the rest of the day (and the week after). Focus on replenishing carbs, protein, and electrolytes your body used for fuel during the race. Research shows perceptions of fatigue and soreness 72 hours post-marathon were reduced with protein intake immediately after a marathon.
  3. Avoid excessive alcohol: Yes, you want to celebrate with your friends, but alcohol is dehydrating and can slow recovery, so go easy. 
  4. Get a good night’s sleep: Muscle repair and recovery happens most when we sleep, so prioritize getting 7-8 hours.
HelpfulHurtful
-Electrolyte, carb and protein  consumption
– Compression socks or boots
– Epsom salt bath
– Hot bath
– Ice bath
– Legs up on the wall
– Mobility routine		– Sitting down and not moving for the rest of the day
– Aggressive stretching or foam rollingGoing for a run to “flush out the legs”
– Ignoring nutrition and/or rehydration
– Drinking sugary sports drinks and excessive alcoholIgnoring pain signals

<1-2 weeks after

  1. Protect your immune system: A marathon puts a lot of stress on your immune system, leaving you susceptible to infection or illness for up to 72 hours post-race (called the ‘open window’ theory). Staying hydrated, warm, and prioritizing recovery can help you avoid getting sick. 
  2. Wear supportive footwear: Your feet go through a lot on race day, so wearing supportive footwear in the days and weeks immediately after the race can help reduce additional impact.
  3. Continue practicing good nutrition and hydration.  
  4. Continue practicing good sleep hygiene. 
  5. Return to gentle foam rolling: Return to soft-tissue work as tolerated. 
  6. Engage in low-impact cross training activities: Think walking, cycling, and swimming. These types of movement can help improve blood circulation, reduce post-marathon stiffness, and re-introduce movement back to your body.
  7. Avoid returning to training too soon: Respect the effects of the race on your body. It can take your body over three weeks to fully recover from an all-out marathon, and up to two weeks to recover from a half marathon. Research shows that inflammation from a marathon can last up to two weeks, and biomarkers that indicate muscle damage and inflammation stay elevated for up to nine days post-marathon, so it’s important to give your body the rest it deserves. We advise taking AT LEAST 3-5 days completely off, and running at a reduced volume and intensity for at least two weeks. 
  8. Gradually return to strength training after 7-10 days with lower reps and lower volume. See #7.
  9. Listen to your body: Every one recovers differently. Just because you see your running buddies returning to running doesn’t mean you are ready to run, so take stock of how tired you feel, your resting and working heart rate, and other helpful information (number of hours of sleep, Garmin recovery scores, etc). 
  10. Seek help if needed from a physical therapist or another movement professional.
HelpfulHurtful
– Gentle foam rolling and mobility
– Low-impact cross training (walking, cycling, swimming, yoga)
-Listening to your body		– Returning to training too soon
– Ignoring pain signals
Talk to a physical therapist if…
– You’re limping (while walking, running, or both)
– You’re having trouble performing daily activities
– It hurts to put weight on one limb
– You’re still experiencing nagging pains 10+ days out from the marathon
– Your pain levels are >5-6 out of 10 on a 0-10 scale 10-14 days out from the marathon
– You completed your goal race (congrats!), are looking to train for your next race, but are looking for guidance and body maintenance along the way
– You’re interested in performance training to take your training to the next level

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. 

Fueling for the marathon: How much and how often should you eat during a race?

On By idratherbestrongthanskinnyIn food, marathon training, runningLeave a comment

If you’ve ever had an otherwise-perfect race, long run, or workout ruined due to GI distress or an uncomfortable stomach, you know how important it is to nail your race-day nutrition.

While it’s perfectly normal to be unsure about nutrition, fueling, and marathon training, the right nutrition strategy on race day can really make a difference. A 2023 study analyzing fueling strategies for runners found that per each additional 100-calorie gel consumed, runners were able to run 0.5 to 0.7 kilometers further in the same amount of time. This amounted to a 7.75% increase in speed compared to runners who did not take nutrition. 

Here’s what the science has to say about marathon training and fueling:

  • Carbohydrates: When it comes to carbs, the length of your activity will dictate how much you should be ingesting. For events lasting less than 60 minutes, don’t worry about taking in extra carbs. However, for activities that last between 1 and 2.5 hours, 30-60 grams of carbs per hour is recommended, ideally consumed every 10-15 minutes in a 6-8% carb solution (like in a sports drink). For events longer than 2.5 hours, 60-70 grams per hour (and up to 90 grams per hour!) are recommended. 

While the above research is particular, it’s important to remember that every body is different. Instead of every 10-15 minutes, your body may appreciate 20, 30, or 40 minute intervals. Instead of a carb solution, like a sports drink, you may rather eat gels, chews, or even solid food. 

There’s lots of advice on the internet and from influencers on TikTok and Instagram, but marathon nutrition is very personal. Beyond running a lot of miles during training, it pays to pay attention to what you eat both before, during, and after your run. 

In general:

  • Eat or ingest something before you feel hungry during a race or long run. If you wait until you’re hungry, it’s probably too late! 
  • Experiment with different gels and electrolyte drinks in the early months/weeks of training, and figure out what you like best. 
  • Once you’ve found the nutrition that works best for you, use ONLY that nutrition during the remainder of your training. This will ensure you don’t have any surprises on race day. 
  • Plan your pre-run meals ahead of time (this goes for dinner the night before AND breakfast/whatever you eat before a run). Pay attention to how this sits in your stomach, and increase or decrease portions accordingly. 
  • Within your training log, add a tab for notes regarding fuel and hydration. Write down your fueling strategy, and how you felt during and at the end of your run. If you’re taking in gels every 30 minutes and feel depleted towards the end of your long run, try increasing the intervals at which you take in nutrition. While the study above does indicate you should be consuming gels every 10-15 minutes, this is an important parameter to personalize as well.
  • Pay attention to caffeine content within gels, GUs, and gummies. It’s okay to take in a little bit of caffeine, but monitor how much, and how it affects your performance. 

There’s no one-size-fits-all model for fueling, but the above advice should get you to the starting line. Experiment and figure out the best strategy for you — you’ll thank yourself on race day!

Hopping May Be The Secret To Unlocking A New PR: Here’s Why 

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

One exercise I’ve been frequently adding to the end of my running clients’ strength and cross training training circuits is hopping. While it may seem a little silly to bop up and down after a series of heavy-weight deadlifts, I have my reasons. The act of running is actually a series of one-legged hops, done repeatedly over and over again — so if hopping is uncomfortable or difficult for someone, it may be a sign that they are not quite ready to run (and they’re definitely not ready to up their mileage or intensity). I also think it’s a good exercise to increase power, practice adequate shock absorption, and provide an alternative calf workout to the much-loved heel raise.

Hopping exercise may also directly translate to improved running economy, according to a new study  published in Scientific Reports. The randomized controlled trial investigated how five minutes of daily double-leg hopping exercises affected running economy in 34 amateur runners over six weeks. Loading was progressively increased by increasing hopping bouts by increments of 10, and decreasing rest time in between sets.

After six weeks, researchers noticed significant improvements in runners running at faster speeds (12 km/hr and 14 km/hour, which roughly translates to 7.6 and 8.6 miles per hour, or paces faster than an 8-minute mile). 

This study’s main takeaway was that short daily bouts–about 5 minutes–of hopping exercises can improve running economy in amateur runners.

To incorporate this into your own training, try this simple exercise:

  1. First, try balancing on your right leg for 30 seconds, and then your left. Pay special attention to any differences you may feel between the two.
  2. Next, jump up and down using both legs 10 times: Do not aim to jump incredibly high, instead, aim to land softly and have your feet work in sync.

If you feel any loss of balance or difficulty during those two quick exercises, it may be a sign to build up your strength, particularly in your glutes, hamstrings, quadriceps, and calves. If you feel anything else suspect–like leakage–it may be time to schedule a visit with a pelvic floor physical therapist. 

If both of those exercises feel good, you can move on to:

  1. 10 x 10 bouts of double leg hops, with 10 seconds rest in between each set. Ending your strength training circuits or warming up for your runs with 10 x 10 bouts of double leg hops is a great place to start: As you get more comfortable and stronger, you can increase the number of sets, the number of hops in each set, the direction of hops (forward and back vs. side to side), the height of each hop (progressing to a tuck jump),  and eventually move on to single leg hops (5 x 10 bouts single leg hops with 10 seconds rest in between, and progress from there). 

Adding daily hops to your routine is a great example of a simple daily activity that can increase your running economy without reinventing the wheel.

Give it a try, and let me know how it goes!

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.

    This Is How You Taper (According to Science)

    On By idratherbestrongthanskinnyIn marathon training, running, taperLeave a comment

    For many runners, the taper can be the most frustrating portion of training for any race. Most runners are focused on high-mileage weeks and used to powering through tough workouts. The taper is just the opposite of that: lower mileage, more rest, and less vigorous workouts — all in hopes to give your body the break it needs before your biggest workout of all: the actual race. 

    Whether you love or hate the taper, it’s important to understand the science behind this sometimes-controversial part of the training period. Below, you’ll find a summary of some of the most important research regarding the taper, and how to get the best results from your taper period.

    1. A structured, 3-week taper may be the sweet spot when it comes to marathon performance for recreational runners

     A 2021 study published in Frontiers in Sport and Active Living analyzed the training activity of over 158,000 runners and found that longer, structured tapers — specifically, 3-week tapers — were associated with better performance compared to shorter tapers. Results indicated that runners who adopted the strict 3-week taper ran 2.6% faster — a median of 5 minutes and 32.4 seconds — when compared to runners who completed a shorter, less strict taper. Additionally, it’s interesting to note that female runners adopting a 3-week taper had greater finish time benefits compared to men.

    2. A high-intensity interval session right before race day may improve performance in shorter races

    While tapers are typically low-volume, incorporating a high-intensity interval workout that’s faster than race pace may improve your race time. A 2021 study published in Applied Physiology, Nutrition, and Metabolism found that a 60% reduction in running volume and final interval session at 110% intensity improved performance time by 5.2 seconds, compared to 3.2 seconds for runners who reduced running volume by just 30% and did their last interval session workout at race pace intensity. Researchers concluded that incorporating a high-intensity workout during a low-volume taper can help improve track performance. Of course, it’s important to note that these runners were racing a 1500-meter race, so more studies need to be conducted to determine if this strategy is applicable to longer races like marathons.

    3. Reducing training volume by 41-60% after pre-taper overload training is optimal to maximize performance

    Most athletes are familiar with overload training — progressively increasing the intensity and volume of workouts and mileage to avoid a fitness plateau. A 2023 meta-analysis published in PLoS One including 14 studies on endurance athletes and their responses to the taper period of training found that a taper period of 21 days or less that reduced training volume by 41-60% progressively but did NOT decrease intensity or frequency after a period of overload training maintained training benefits for up to 21 days, and increased performance.

    Looking for more tips on how to taper effectively? Check out this article about what to do with your taper period.

    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.


    How Many Days Per Week Do You Really Need To Run While Marathon Training?

    On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

    I’ve recently started training for the Los Angeles Marathon, which is scheduled for March of 2023. It’s been a minute since I’ve seriously trained for anything (thanks, pandemic and graduate school!) and I’ve got to admit that it’s been a humbling experience. Since my last marathon in 2018, my pace is a bit slower, my stomach is a little softer, and I’ve been struggling to finish runs that were once a piece of cake. 

    However, it’s not lost on me that I’m still incredibly lucky and fortunate to be able to train for a marathon! Working in a hospital pretty much ensures you leave work everyday grateful to be healthy enough to go home to your own bed and come back the next day on your own terms. Of course, feeling grateful for my health doesn’t mean that I’m not thinking about my goals for the upcoming race, and how to choose a goal that’s challenging but also tangible. And since I’ve recruited roughly 10 of my classmates to join me during this training cycle — and have been spearheading a group training plan for all of us — I’ve been thinking about the most important aspects of a training plan, and what the most vital components are during a marathon build up. 

    Fortunately, a recent study may have the answers I’m looking for.  A study published in European Applied Physiology found that monthly training volume has the strongest influence on your marathon performance when compared to other objective variables including training frequency, longest running distance (LRD) and average running distance per workout (ARD). 

    Interpreted results indicate, above all, your weekly and/or monthly total mileage may have more of an effect on your overall marathon performance compared to how many days a week you run, how long your daily runs are on average, or the longest run in your training cycle. This makes sense, as previous research shows that marathon performance is strongly linked to a person’s anaerobic and lactate threshold, and training volume is more closely related to lactate threshold compared to training intensity. 

    The findings of this study don’t come without stipulations. In order for monthly training volume to be the biggest differentiator in your training plan, study findings indicate that your average runs (ARD) should be greater than or equal to 10km, or 6.2 miles, and your longest run (LRD) should be at least 21km, or about 13 miles. Your total number of runs per week also needs to be greater than 2.

    These specific distances for average run (ARD) and longest run (LRD) are interesting to me, as the ARD is longer than I expected, and the LRD is shorter than I expected. Typically, I recommend runners taking on at least one 20-miler as their longest distance before running a marathon, and shorter week day runs throughout the cycle are typically between 3-5 miles. The fact that these results applied to runners running less than 5-6x per week was also surprising, but refreshingly so.

    At first, these particular study results had me questioning if I should be upping the mileage when it comes to shorter, weekly runs — and if that’s even possible for some of the members of our group. Currently, our Tues/Thurs/Saturday schedule has 3-5 miles scheduled on Tues/Thurs, and a longer run scheduled for the weekend. But with some simple math I realized that if you take our weekly “long” runs into account, we’re actually not so far off with the numbers: Two 3 to 5-mile runs plus one longer 10-mile run means our weekly average distance hovers just below or exceeds that 10km, or 6.2-mile threshold.  

    With some context and added thought, this study seems promising for recreational runners, as the schedule I’ve created for our LA training is taking more of a conservative approach, consisting of just three days per week of running (with an ‘optional’ fourth day) to account for our very busy schedules. While this study maintains that a higher monthly training volume had better marathon results, it puts less emphasis on the frequency of training, meaning that a more conservative approach (or running 3x/week) can be just as effective as someone running 5x per week, as long as an adequate training volume is maintained. 

    Other promising features of the study include the fact that the median monthly mileage for runners was 150 km, or 93.2 miles. Broken down into four weeks of the month, that’s only 23.3 miles per week. Although it’s easy to get overwhelmed by runners you see on Strava logging 40, or 50, or even 80-mile weeks, it’s important to recognize that marathon training can be accomplished with lower training volumes — as long as you’re consistent. 

    While this study does indicate that conservative and lower-mileage training plans can produce improved marathon results, it’s important to recognize that this study only included males. However, it’s definitely reassuring and providing some positive reinforcement to individuals training for a marathon with busier schedules.

    Key takeaways:

    • Monthly training volume has a stronger influence on your marathon performance compared to training frequency, longest running distance (LRD), and average running distance per workout (ARD)
    • While greater monthly training volume is correlated with better performance times, following a conservative training plan for runs 3/week amounting to ~25miles/week may be just as effective for improving marathon performance as a plan that has you running 5x/week for ~25 miles/week

    Check out the study abstract here, full citation below.

    Yamaguchi A, Shouji M, Akizuki A, et al. Interactions between monthly training volume, frequency and running distance per workout on marathon time [published online ahead of print, 2022 Oct 7]. Eur J Appl Physiol. 2022;10.1007/s00421-022-05062-7. doi:10.1007/s00421-022-05062-7

    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

    Is Running Bad for Your Knees?

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

    Originally published at https://finishlinept.com/team-finish-line/runningmyth-knees/

    Whether you’ve been running for 10 years or 10 days, you’ve likely gotten this question when disclosing your healthy habit: “But isn’t running BAD for your knees?” It can be hard to argue with individuals who’ve been listening to anti-running propaganda for their entire lives, but fortunately there’s plenty of research to disprove this myth.

    Although running certainly puts stress on your joints — it’s a single limb hopping activity, after all — multiple studies have found that recreational running is not associated with an increased risk of knee osteoarthritis. In fact, multiple studies, including a 2021 systematic review and meta-analysis (AKA, a study that synthesizes data from a wide variety of other studies) found that running can actually be advantageous for your knees. By loading the knee joint during running, researchers believe you’re actually helping to facilitate nutrition penetrating into the cartilage of your knees while simultaneously squeezing out metabolic substances, like water. Since cartilage assists the movement between your bones, as well as absorbs shock and transfers load through your bones to reduce friction, this is an act of service for your joints that can actually help protect them. 

    While this particular review did find that running has a short-term adverse effect on cartilage oligomeric matrix protein (COMP), a biomarker (or indicator) of osteoarthritis, this increase was only temporary, with levels returning to normal within 1 hour. No adverse effects were found on knee cartilage volume or thickness, which are both often affected by OA.

    Although the 2021 systematic review was pretty conclusive (researchers combined and synthesized results from two randomized controlled trials and 13 cohort studies), other research exists to back up its results. A 2017 cross-sectional study taking into account 2637 community adults found no increased risk of knee osteoarthritis among self-selected runners compared to non-runners. Other studies have found that not only is running not harmful for individuals with osteoarthritis, but it can even be beneficial: A 2019 cohort study from the Osteoarthritis Initiative that analyzed over 1,000 adults over 50 with knee osteoarthritis found that not only was running not associated with longitudinal worsening of knee pain or structure degradation, but running also helped reduce pain in individuals with knee osteoarthritis. 

    Of course, some individuals will experience knee pain throughout the course of their running career, as the knee is the most commonly injured body part in runners. But these injuries — including patellofemoral pain syndrome (PFPS), iliotibial band friction syndrome (ITBFS), and patellar tendinopathy (PT) — are often due to overuse, muscular imbalances and weaknesses, and faulty biomechanics. Not only can these injuries typically be treated in an outpatient orthopedic physical therapy setting, but they’re also reversible. 

    This evidence may seem confusing, and it’s normal to wonder how exactly a runner’s knees can withstand so much loading, so often. Some researchers think that in addition to providing nutrition to your joints and keeping cartilage healthy, your cartilage also goes through changes to keep up with your running habit. A study from 2020 suggests that medial knee cartilage likely adapts in runners as they age in order to withstand a lifetime of running — proving that runner’s knees aren’t “bad,” they’re just resilient.