Despite the best laid plans, a smooth training program, adequate hydration, carb loading and a restful night’s sleep; sometimes you will feel terrible when you go for a run. That happened to me last week.
I was meant to run 15 km but as soon as I started running, I ran head first into a wall. Not an actual wall, but a physical and mental wall that colluded to make me feel like crap and undermine my confidence. In the days prior I had been feeling tip top. I’d run a fast 10 km after work and was looking forward to the hilly trail run along the beach. But my body had another idea.
Even during the first kilometre I knew something wasn’t right. My muscles felt tight, I couldn’t get a rhythm, be breathing was heavy and erratic and I was sweating a lot — something I don’t really do. I felt exhausted after the 3kms and stopped half way up an incline to catch my breath.
My mind started to try to pin point what was going on, and even tried to defy logic — making me question for a moment whether I was all of a sudden out of shape. Thankfully, my common sense kicked in and I realised that was ridiculous. So what gives? Why do we want to give up completely on some runs, while we feel amazing on others? Read on to find out.
Off days are normal
Every runner has an off day, I just don’t want it to be me. But runners that clock up the kilometres can hit a wall. And it’s not an urban legend: Research shows it occurs when your body is depleted of glycogen stores in the liver and muscles, resulting in an abrupt feeling of fatigue and a loss of energy. The three most common reasons are overtraining, low blood sugar and dehydration. To decrease the chances of one of these factors affecting your next run try these tips:
- Instead of constantly increasing the distance you run or doing harder workouts repeat the same training schedule for two weeks in a row.
- To fix low blood sugar, eat a pre-workout carb-based snack like peanut butter on toast one hour before your runs.
- Drink 500 ml of water two hours before your workout.
Fuel up with peanut butter on toast before your run
You’re not warmed up
We know we’re supposed to do it, but how many of us properly warm up before a run? A smart warmup gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energised. Improve your muscle tension by warming up for your run with these quick drills:
- Walk….Yes its sounds simple but it’s often overlooked. Start with easy walking or jogging to warm your muscles and increase the blood and lymphatic flow.
- Walking lunges
- Butt kicks
- Leg swings
Hitting the wall is common for distance runners
Tuned out
Our mind is almost as important during our runs as our body. Studies show that mental fatigue impairs intermittent running performance, causing runners to have a higher rate of perceived exertion. When running, we rely on our subconscious to do most of the work, but if we allow it to take over completely, which can happen, then once stress builds up, the brain will send out negative hormones, turning a good run into a bad one.
Move on
Ultimately, runners should anticipate that not every run will go to plan. But when should you stick it out or give up? If you feel crap but reckon you can slow your pace and complete the distance you planned to run, then give it a shot. What could have been a disappointment, may actually turn out to be a motivating workout.
However, if you’re feeling faint, sick or exhausted then its best to modify your workout. Strip back the kilometres you planned to run, ease off the pace, and if that still isn’t helping, walk. This will help prevent injury from poor form and reduce the risk of burn out. Afterwards, rehydrate, refuel, rest and have a recovery day to give your body a rest.