Today’s episode comes from questions you’ve sent into A to Z Running!

From Karl in Michigan

Question and Details

I have a question. Several times you have discussed nutrition while running. I’ve also heard you talk about electrolyte replacement. In the past I seem to have equated the two, but I don’t think that’s fair. My question is, when you talk about fasted running, especially on long runs, are you talking about electrolytes as well as nutrition? Should I be replacing electrolytes, or is there a benefit to training with electrolytes? I guess I’m just wondering if electrolytes get lumped into nutrition or if they’re totally independent of each other. Clear as anything? Thanks for all you do.

Response

• Very precise and helpful question!
• We usually talk about nutrition and fuel in terms of training energy systems, but you are right that hydration is a separate mechanism
• They are obviously inseparable, ultimately, but in terms of what is needed, they are two sides of the same coin and can be addressed individually to a degree
• Electrolyte replacement is a piece of the nutrition puzzle, but hydration also requires electrolytes to serve its purpose fully (ex: water without electrolytes can cause hyponatremia – basically the dilution of sodium levels in your blood)
• So in that sense, at a minimum, hydration requires a combination of water AND sodium
• Think Gatorade: sugar, sodium, little potassium (negligible amount), and water
  • The sugar is for energy system
  • The sodium is for hydration
  • So sugar-free Gatorade might be a great source of hydration without the energy system aspect, for example
• Very important to understand your unique needs, at this point: heavy sweater? Low carb diet? Etc. Those things change the recommendation
• For most, in general in training, electrolyte replacement is often helpful with very little (or zero) reduction in training stimulus.
• Could be valuable to try in general: feeling a drag on longer runs or running in especially hot or humid conditions, bring along a low-sugar or even zero sugar electrolyte drink
• Good idea to avoid fake sweeteners, so give something like pickle juice a try here!

From Adam from Instagram

Question and Details

Hey fellow runners. Do you have an episode of yours that addresses a weird point I’ve gotten to… I’m not getting fast (actually slowing down) and my legs are hurting/aren’t recovering well. I’ve been running 5 days a week for the last two years (typically running 5-10ks and 1 long run on the weekend) but thought I’ve been listening to my body well to rest. Thanks for all you are doing and the resources you provide.

Response

• Assuming age is not the defining factor… 
• Three things immediately come to mind:
  • 1. Training
  • 2. Sleep cycle
  • 3. Nutrition
• Assuming you are getting a healthy amount of sleep on a reasonably normal cycle (not crazy sporadic, etc.)…
• First place to look is training: 
  • this is the typical expression of someone who is going too hard on easy days or hard days or both and 
  • not spending enough time on musculoskeletal and aerobic development.
• Running too hard on easy days reduces the potential training adaptation of both the easy day and the hard day
• Short term, it often works really well, but long term, it tends to produce an insurmountable plateau effect
• Running too hard on hard days accomplishes valuable anaerobic stimulus, but induces significant need for recovery, reducing the aerobic adaptations of easy days
• Over time, your fitness potential constantly lowers so that eventually you are not only failing to improve but are also potentially even getting slower and feeling terrible all the while (not recovering, etc.)
• Especially true as you age because the body can no longer rebound as quickly
• Possible alternative could be nutrition – things like zinc, iron, or calcium deficiencies over time can produce these kinds of experiences, especially if they are not dire but are still too low
• If you haven’t already, on the path you’re currently traveling, you’re likely to start having injury troubles, too… 
• our advice: make a change before it’s too late!
• RELATED: Periodization in Running

From George from Michigan

Question and Details

Hey AtoZ-

What tips would you have for my mindset going forward in my current situation? I had a very strong base period from January through May and some build. Despite a few hiccups (intercostal muscle strain and some hip/glute pain), I ran a very strong 10k in May. 

I was looking to peak in mid June for some triathlons BUT I will be traveling overseas during most of June now for work. Goal races will now be in late July and August. Should I take a break? What part of a training cycle would you suggest I return to? Thanks for taking listener questions!

Response

• Sounds like you might not have much time for training while traveling…
• But with the close proximity to the goal racing season, you also don’t want to have to totally reset.
• With limited time but strong fitness foundation, the recommendation here is a very precise one:
  • Treat the traveling month like peak race season
  • Taper and train as though you are goal racing late-June
  • This is a lighter training load with a higher percent of intensity so it is more time-efficient
  • It will also put you into optimal racing fitness sooner
  • However, then you come out of the busy travel time in June/July and implement a continuation approach to the next 4-6 weeks for racing season
  • This looks like 
    • a very high level hard effort 1x/week (ideally a literal race, but simulate it if you can’t) 
    • with other slightly lower intensity efforts another time and 
    • a moderate bit of jogging for the rest 
    • with things like sharpeners and sprint training 1-2x/week as well

From Doni from Michigan

Question and Details

I just ran my first marathon (congrats, Doni!). It went very well, and while I’m a little sore, nothing is terrible. How long should I take a break from running and what should I do to get started again?

Response

• First, amount of time on a break depends on how you are feeling and how fast recovering.
• Do things to help speed recovery, like taking long walks, icing and anti-inflam, and gentle mobility things.
• Things to think about when deciding how long to take off…
  • How your body is feeling: you do NOT want to run if you cannot run naturally, but walks and even a jog/walk mix could help speed along
  • How you feel about the idea of running: if it sounds terrible to think about going for a run, it very likely can be indicative of the need for more rest
• For most, 1-2 weeks of no running is helpful when you are sure there is no lingering acute injury or pain. 
  • That might be 1-2 weeks of total rest OR doing some occasional jog/walks or bike rides, etc.
  • That tends to be when most runners report feeling like they want to get back out there again
• When thinking about getting started again…
  • Jog/walk before graduating right on to running if you’re not sure
  • Always start with jogging
  • Jog until your body feels strong again
  • Running efforts beyond jogs on understimulated musculoskeletal system is nearly always a recipe for disaster
  • This is often the reason why so many runners report injury of some kind or another shortly after restarting training seasons
  • PRO TIP: before you start doing much running, focus on GSM for a couple weeks, developing precision, coordination, and stability heavily before trying to build running back up