Article Archives - Page 6 of 21

Learning the Hard Way

by Adolfo Salgueiro | Sep 19, 2023 | Article, List, Personal

By Coach Adolfo Salgueiro

When it comes to us runners, sometimes experience goes out the window, and we make stupid, rookie mistakes that derail our training, fitness, and/or goal races. Who can forget Daniel Do Nascimento, an Olympian and 2:04 marathoner, going so fast during the 2022 NYC Marathon and collapsing at Mile 21 on a hot and humid day? He also collapsed during the Tokyo Olympics. If he screws up monumentally in the biggest stages, what’s left for us mere aficionados?

Daniel Do Nascimento collapsed in both Tokyo and NYC. Lesson not learned

Failure must be embraced as an opportunity to gain experience, sure, but it doesn\’t make it any easier when we screw up and are forced to learn a lesson at an inconvenient time. So, here are eight areas of your running where you could avoid learning the hard way:

1. Starting too fast: The equation is straightforward. The faster you go, the less endurance you have. Racing a half marathon at 5K pace will end in disaster. Starting faster than your race plan is not conducive to PRs but to bonking. Don\’t fall for the \”I-feel-awesome\” fallacy at mile 8 of a marathon. You\’d better feel formidable there if you trained for 26. Execute your race plan as designed. The chances of a satisfactory race will multiply exponentially.

2. Expecting linear and/or unlimited improvement: Because the curve of progress is so steep at the beginning of a training cycle, especially for beginners with little to no historical reference, it becomes imperative to understand that each body has a performance ceiling. If we didn\’t, we would all eventually be setting world records. The apex of our curve can still move up as we get better, more experienced, and in better shape> But that process may take years, which requires patience. Too much, too fast, too soon is the cardinal sin of running and a sure path to injury.

3. More mileage is not necessarily better: If you are planning to run long distances, you must run a lot of miles. It is inevitable. Now, what \”a lot of miles\” implies is very personal. It may mean 120 miles for Olympians but just 30 for a newbie looking to finish strong in their first half marathon. If you run beyond your body’s capability, recovery will be affected, and injury, overtraining, cumulative exhaustion and burnout will derail your goal. Figure out what works best for you and apply it.

4. Bad races are part of the deal: You may have done everything right. You were dedicated to your training, you slept enough, hydrated properly, strength trained, didn’t miss a day, and rested. And yet, you had a bad race. Well, nobody can guarantee you a solid performance. That\’s why we compete on race day and not just pick up our medals and trophies by showing our training logs. Sometimes it happens, sometimes it doesn\’t. Accept it and don\’t let it be the measurement of your worth as a person.

5. Not practicing race strategy during training: The place to figure out you can\’t stomach that 5th gel shouldn’t be mile 20 on marathon day. Discovering that you don\’t have enough pockets to carry all your needs should not be realized on race morning. And so on. Be smart. Go for more than just one dry run during the training cycle.

Not taking care of your rest will inevitably lead to burnout or injury (Photo: Nataliya Vaitkevich, Pexels)

6. Rest days are an integral part of any plan: Even elites take rest days. At the height of their training for a Marathon Major, it may mean 10 easy miles at a pace that would be a PR for you or me. But we are not training to win Boston or London. So, let\’s put our goals in perspective and understand what we want to carry out. Let’s not compare ourselves to other runners, and make sure we rest properly—enough so our body doesn’t have to choose a rest day for us, which I may bet would come at an inconvenient time.

7. Squeezing in one more long run: The body usually takes from 10-14 days to adapt to the stress of a particular training session. This is why we taper. Not much of what we do in the two weeks prior to the race will help us. Yet, it can harm us. So, refrain from squeezing in one more long run or an added speed session in during taper. Follow your plan.

8. Trying new things on race day: Is the cardinal sin of racing. This is not the day to find out how these shorts fit, if this brand of gel upsets your stomach, or the responsiveness of this brand-new pair of shoes. You\’ve been training for this day. You have sacrificed sweat, time, money, and emotion into this project. Don\’t screw it up at the time to see it through.

We would love to hear your advice for fellow runners. Leave a comment below; we appreciate every contribution!

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The Power of Goal Setting

by Adolfo Salgueiro | Sep 5, 2023 | Article, Reflection, Science

By Coach Adolfo Salgueiro

When it comes to setting running goals, my experience is that there is nothing like having a race on the schedule. One where you have already registered, paid and let everyone in your running circle know about it. It is what keeps me with something to look towards during any period of the year, especially the tough times. It doesn’t matter if the race is in a month or a year down the road. That said, goal setting is way more than spending $35 in your next 5K race or ponying up a few hundred bucks on your next Marathon Major.

In the realm of sports psychology, extensive research has revealed the profound influence of goal setting on athletes. A prominent figure in this field is Dr. Edwin Locke, a psychology professor at the University of Maryland, whose studies have significantly contributed to our understanding of goal-setting theory. In Chapter 4 of \”The Runner\’s Brain\”, a book by Dr. Jeff Brown and Liz Neporent, the authors explore Dr. Locke’s research, shedding light on how setting goals can transform running performance.

This book is the source of this blog post. A good book well worth the money and time.

They identify four principles for goal setting:

Principle 1: Directed Attention – Goals serve as a compass, directing our attention towards specific aspects of our training. Whether it\’s completing a running loop in under an hour or improving pace, breathing, and form, setting goals sharpens our focus. Additionally, breaking down long-term goals into smaller milestones helps measure progress and brings a sense of achievement to our training.

Principle 2: Motivation – Goals provide the driving force that keeps us pushing forward. When we have a clear objective to work towards, we are more likely to stay enthusiastic and engaged throughout the training process. The pursuit of our goals gives us a purpose and ignites the determination needed to overcome challenges.

Principle 3: Celebrating Success – Viewing our efforts as a series of failures can be demoralizing. Setting long-term goals allows us to establish checkpoints along the way, creating multiple opportunities for success. Celebrating these smaller achievements transforms the feeling of missing the mark into a string of mini triumphs, boosting our confidence and motivation.

Principle 4: Continuous Learning – Goal setting propels us into the learning zone. It encourages us to explore new resources, equipment, and strategies to achieve our desired outcomes. As we seek innovative approaches, we develop new skills and expand our knowledge. Embracing new experiences and novel approaches improves our abilities and stimulates our brains, preparing us for future goals.

Now, as in everything in life, we must set limits. While goal setting plays a pivotal role in not just feeling like but becoming a successful runner, it is crucial to establish balance. Research suggests we should avoid an overemphasis on goals or setting unattainable targets, as they can lead to anxiety and a decline in self-assurance. Resilience and the ability to manage disappointment are integral to the goal-setting process.

We should also include backup goals in our training and recognize our achievements at various levels so you may stay motivated and derive satisfaction from our efforts. Remember, goal setting should be complemented by an appreciation of the journey, listening to your body, and finding joy in the process. When it is no longer fun, you will either stop running or burn out.

In conclusion: goal setting is not New Age mumbo-jumbo; it is a science-backed practice that may enhance your running performance if approached correctly. By embracing it, runners can unlock their full potential and achieve their best while maximizing the benefits of their training.

Join the conversation by commenting in the text box below and share your thoughts on goal setting in running! Every step counts towards greatness.

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On Runners’ Mental Toughness

by Adolfo Salgueiro | Jul 25, 2023 | Article, Science

By Coach Adolfo Salgueiro

It wasn\’t too long ago when completing a 20-mile-long run, overheated, dehydrated, destroyed, and borderline injured was considered a badge of honor. The \”no pain, no gain\” mentality taken to the extreme. This outdated machismo has cost many careers and even lives. Thank God that science and collective thought have evolved, leading to an updated concept that is not only more humanitarian but also safer.

I don\’t know how it works in other sports, but runners, please adjust to the new way of thinking.

We\’ve all heard the stories of football players collapsing with heat strokes under the misguided direction of coaches teaching toughness. We\’ve heard of runners ending up in an emergency room rather than at the finish line of a race because they refused to \”show weakness.\” The story of an athlete ending up overtrained or injured because they refused to take a day off is all too common. Surprisingly, most of this could have been avoided by understanding what mental toughness is not.

\"\" — **Toughness is laudable, unless you will get injured because of it. Always live to run another day (Photo Sukh Winder, Pexels)**

In a recent podcast interview, I heard Dr. Justin Ross state that mental toughness could mean different things to different people, making it difficult to define. Dr. Ross is a licensed clinical psychologist who specializes in health, wellness, and human performance psychology. He has spent the bulk of his career in mental health and wellness initiatives for those performing in stressful, high-demanding environments, including athletics.

Ross defined what mental toughness is not: \”Mental toughness is not running when you are injured. It is not running when you are sick. It is not ignoring your body because your mind wants to reach a certain volume for the week, thinking that missing a workout would hinder your success. That\’s not what we understand mental toughness to be.\”

I look back at the training of great runners like Emil Zatopek, who is known to have done 50×400 workouts several times per week. Sure, he won five golds and a silver in the 1948 and 1952 Olympics and set a bunch of world records, but the peak of his career was compressed into those five years. These days, runners like Eliud Kipchoge have a peak lasting 15 years. For us mere recreational runners, if we want to run until we meet our maker, we should regulate our intensity and make sure we see the big picture while we train.

Listening to your body is a mental exercise where you must overcome the optimism that hip pain will magically go away if you keep running. Or that completing this last mile repeat, despite running on empty, is the difference between a personal record and a mediocre race. If you fail to recognize the warning signs, most likely you will end up overtrained or, even worse, injured.

\”Optimism holds a place in the mental toughness conversation,\” says Dr. Ross. \”What doesn\’t hold a place is irrational optimism.\”

Coach Steve Magness has a great quote that I often cite to my trained athletes when they refuse to take a day off: \”It is better to take three days off now than three weeks off three days from now.\”

You can apply mental toughness by being overcautious and playing it smart rather than pushing through when we know it is not advisable. Doing the right thing takes massive amounts of willpower, especially when you really don\’t want to. A running friend once walked to the starting line of an important 10K when he realized the tightness in his calf was going to be an issue. So, he turned around, sat it out, watched all his friends finish, and lived to run another day. A few weeks later, he beat me in a half marathon. Now, this is mental toughness.

\"\" — **Sleeplessness is no badge of honor. It is assuring you won’t be able to recover from your physical activity (Photo: Cottonbro Studio, Pexels)**

Don\’t confuse this updated concept with complacency or laziness. Uncomfortable and/or painful moments are inevitable in running. And normal. We must learn to recognize and overcome them. At the same time, we need to be aware of what is expected and what is our brain turning on the engine check light and signaling that there is a problem to be addressed.

Ross defines mental toughness as: \”a psychological set of resources and skills that you can apply when you are challenged.\” The more challenges and uncomfortable situations you face and overcome, the more mental toughness you\’ll build. Just as in mastering a second language or solving the Rubik\’s Cube. It takes time and dedication to build up, just like a long run.

\”While mental toughness is often equated with perseverance,\” says Coach Jason Fitzgerald, \”it also requires you to be in tune with your body. Pushing through illness or injury is not mental toughness. But challenging yourself in a workout, or not giving up on a tough long run, walk the fine line of being able to dig deep while finding the internal resources to do difficult things. You may not want to lace up because it\’s early, dark, cold, you are tired, or you didn\’t sleep well. Yet, you overcome that obstacle and go anyway. That is developing mental toughness.”

I hope you find these insights helpful as you navigate the concept of mental toughness in running. Remember, it\’s essential to listen to your body, recognize the signs of overtraining or injury, and find the balance between pushing yourself and knowing when to rest and recover. Mental toughness is about applying psychological resources and skills to face challenges, and it grows stronger through perseverance and self-awareness.

Keep running strong, and may your journey be filled with both physical and mental resilience.

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Heat Exhaustion Vs. Heatstroke (Repost)

by Adolfo Salgueiro | Jul 11, 2023 | Article, Reflection, Science

By Coach Adolfo Salgueiro

As we are about to enter officially into the summer season, for all runners training in the Northern Hemisphere it is time to adjust their running to the new weather patterns. I am reposting this article I wrote a couple of years ago because it could save your life. Make sure you read it and understand it.

Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional, which, yet once again, it is not the author of this blogpost. Now, let’s proceed.

Running in the summer heat requires a certain level of preparation to avoid heat related issues, including death (Jill Wellington, pexels.com)

As we enter the Summer months in the Northern Hemisphere and the coolness of the spring weather turns into a combination of heat and humidity that can make even the most motivated runner miserable, the time has come to refresh our knowledge on two important concepts. It is extremely important to understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but one can lead to death.

According to the Mayo Clinic’s website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.

Heat Exhaustion is caused by exposure to high temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering in the heat exhaustion zone in the first place.

Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in high temperatures. This most serious form of heat injury, it can occur if your body temperature rises to 104 F (40 C) or higher.

Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these diseases considering your level of physical activity during the warmer months.

I can’t state enough how important to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.

Heat Exhaustion

The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body to cool itself. A normal core temperature is around 98.6 F (37 C).

If you don’t deal with this situation immediately, it may develop into a dreaded heatstroke.

The symptoms of Heat Exhaustion are:

Cool, moist skin with goose bumps
Heavy sweating
Faintness
Dizziness
Fatigue
Weak, rapid pulse
Low blood pressure upon standing
Muscle cramps
Nausea
Headache

Should you feel these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms don’t get better within in an hour, contact your doctor. Remember you are avoiding at all costs to have this escalate into a heatstroke.

Heatstroke

Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death.

The symptoms of Heatstroke are:

High body temperature (over 104 F or 40 C),
Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
Alteration in sweating (skin feels hot and dry to the touch),
Nausea and vomiting,
Flushed skin. (Skin may turn red as the body temperature increases),
Rapid breathing (rapid and shallow),
Racing heart rate (Pulse may significantly increase),
Headache (Throbbing).

Prevention

It is imperative to be proactive, both for ourselves and on behalf of our running mates, in the avoidance of situations that may trigger heat exhaustion during the hot summer months. The Mayo Clinic recommends the following:

Wear loose-fitting, lightweight clothing,
Protect against sunburn,
Drink plenty of fluids,
Take extra precautions with certain medications (ask your doctor),
Take it easy during the hottest parts of the day,
Get acclimated to the new weather conditions.

Last year we wrote a blog post on Training Adjustments for the Summer Months, which may be worth revisiting as we prepare for the upcoming weather conditions.

Let’s take a little bit of time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.

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5 Tips to “Train Like Kipchoge (Sorta)”,

by Adolfo Salgueiro | May 30, 2023 | Article, Coaching, List, Reflection

By Coach Adolfo Salgueiro

The most recent print edition of Runner’s World Magazine (2023/3) was Eliud Kipchoge centered. It had 8 stories that told us from his humble origins to his monastic lifestyle to a dissection of every detail of his record-setting running shoes to Evans Chebet as his most likely successor. It is the most detailed account I’ve seen of Kipchoge related info in one place.

Runner’s World magazine cover for the issue with the 8 Eliud Kipchoge related stories

The story that caught my attention is titled “Train Like Kipchoge (Sorta)”, by Sarah Gearhart, in which she shares five key aspects of Eliud’s training. My first thought was: how can we transfer them to us, simple mortals, to improve our running results. The article talks about how the greatest of all time (GOAT) does it, which doesn’t mean we must apply it in the exact same way. The key is to harness the key lesson of each one and make it part of our current circumstances.

These are the five principles, as per Runner’s World, with a personal commentary on how to apply it to our recreational runner training repertoire:

1 – Sleep like your run depends on it: Kipchoge sleeps 9 hours a night and takes naps. Most of us don’t have the time for that, but neither we are professionals, nor do we run 120 miles per week. The point is to be purposeful about your sleeping habits. Sleep as much as your body needs and don’t brag about your lack of sleep as a badge of honor. Our body recovers and rebuilds while we sleep, which is more valuable than all other recovery tools in your arsenal put together.

2 – Revive Sore Muscles with an Ice Bath: He takes 10-minute ice baths twice a week “to aid his post run recovery.” As recreational runners we may not have the facilities, the time or will tolerate this uncomfortable activity. But the point is that it works for him and despite the pain and inconvenience, he does it anyway because he works diligently on his recovery. Remember that you don’t become a better runner just as you finish your hard workout. You become a better runner once your body has recovered and adapted to the stress it just went through. So, be as diligent as Kipchoge in your recovery.

3 – Upgrade Your Diet with Protein: Kipchoge’s high-carb diet is essential for his training and performance, yet in 2017 he upgraded his protein intake “to aid his recovery as well as help to build and maintain his lean muscle.” The point here is that diet is key to training, performance and recovery. It is not a matter of how many calories we take in but the quality of those calories. If we fuel with a dozen donuts and a pint of ice cream, our weekly milage or our daily nap won’t really provide the benefit they should.

Stationary biking is one of the multiple options to enhance your aerobic capacity without overtaxing your system (Photo: William Adams, Pexels)

4 – Meditate to Build Mental Strength: Kipchoge is a “mindful runner” says his coach Patrick Sang. “While training and racing, he focuses on his breath and his movements, and aims to minimize outside distractions.” While not all of us can or want to live Kipchoge’s spartan life nor we have the will to perfecting the art of mindfulness, we can separate 10 minutes for daily meditation, we can read a book on mental toughness or practice the visualization of our goals without becoming Zen masters.

5 – Build Bonus Endurance on a Bike: Interesting to note that to add to his training volume “without increasing his risk of a running injury, Kipchoge rides a stationary bike for an hour twice a week after his runs.” For mere running aficionados like us, this is what we call cross training. Participating in a non-running activity once or twice a week to enhance our strength or aerobic training while resting our muscles and soft tissues from the pounding of running. Biking, rowing, weight training, yoga, elliptical, etc. Make sure you do something other than running to complement your training.

If these techniques work for the GOAT, scaling them down to our level would be beneficial. Don’t just think about it, do something about it and don’t take too much time getting started. Marathon season is around the corner.

To read the full Runner’s World article, you may click here.

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Proprioception for Runners

by Adolfo Salgueiro | Apr 18, 2023 | Article, Exercises

By Coach Adolfo Salgueiro

Most likely you’ve heard the term before. Proprioception has become a sports buzz word whose use has increased exponentially within the last 10 years. If you practice yoga or martial arts, you may have noticed.

Somehow, I associate it with Vo2Max. We hear it, talk about it but most don’t know exactly what it is or what it is good for. Proprioception is important for runners, and I will dig into why. But first, let’s define it.

Our body has hundreds of thousands of sensors that tell the brain where we are with respect with our environment (Photo: Pexels)

According to JL Taylor’ in the 2009 Encyclopedia of Neuroscience: “Proprioception, or kinesthesia, is the sense that lets us perceive the location, movement, and action of parts of the body. It encompasses a complex of sensations, including perception of joint position and movement, muscle force, and effort. These sensations arise from signals of sensory receptors in the muscle, skin, and joints, and from central signals related to motor output. Proprioception enables us to judge limb movements and positions, force, heaviness, stiffness, and viscosity. It combines with other senses to locate external objects relative to the body and contributes to body image. Proprioception is closely tied to the control of movement.”

Yes, a dense definition, but worth reading a couple of times if necessary so you understand it. When we run, we are jumping from one leg to the other, so we must be in balance and aware of the position of our body in relation to its surroundings. Here is where improving it comes into play.

Every time your foot strikes the ground, hundreds of thousands of sensors throughout the body send instantaneous feedback to the brain, which immediately responds with adjustments. This is why when we step on something, instinctively your foot goes around it to avoid unpleasantries. The right response/reaction optimizes the control of your motor skills and allows you to work several sections of your body at once, finding the most effective and energy saving paths for motion.

Proprioception is fundamental for runners because it allows us to:

improve balance.
upgrade control and awareness of our body.
enhance responsiveness.
improve leg injury recovery.
boost stability on uneven surfaces or when avoiding obstacles.
regain balance quickly to avoid falls.
create stability in our joints.
enhances postural and joint stability.
coordinates tendons and ligaments working in unison with the muscles to thoroughly absorb the impact of each step.
expand our running efficiency to boost speed and endurance.

Walking barefoot is one of the best ways to improve your proprioception (Photo Pexels)

All this sounds great, sure, but how do we get better at proprioception, so we become better runners? Here are a handful of tips:

walk barefoot.
balance exercises with closed eyes.
cross training such as yoga or tai chi.
exercises over unstable surfaces.
add movement and weight to floor exercises.
one-leg exercises to challenge your balance.
sitting and stability exercises on a Swiss ball.
strength and plyometric exercises.

Since running is an exercise where we are in contact with the ground one leg at a time, balance is one of the most important aspects of the sport. One that gets lost amid the chit-chat about speed, distance and PRs. Yet, none of the previous conversations can occur if we don’t master our balance, which is done through proprioception. So, let’s work on it continuously so we may become better runners avoid injuries, especially those caused by falls that could have been prevented with proper balance.

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