Should I Run Through Pain?

Should I Run Through Pain?

by | Jul 30, 2024 | Article, Science

By Coach Adolfo Salgueiro

 This is a broad question that all runners have asked themselves at one point or another. Running and pain have a complex relationship. It is a rare occasion when there’s not a little pain here or a kink there that worries us after a hard workout, or as a race approaches. Most of these come with the territory of being a runner. Comedian Dana Carvey wisely said: “If I only ran when nothing hurts, I would never run”.

By the way: I am stating here that I am not a medical doctor, nor a physical therapist, nor a practitioner of any of the medical sciences. These are just suggestions based on 40+ years of experience as a runner. Consult your physician before making any health decision. Don’t base them on what you read here. With that out of the way, I continue.

Running through pain

Be smart when dealing with pain and you will avoid injuries (Photo Pexels: Kindel Media)

Most of our daily aches and pains are usually a product of the normal wear and tear from practicing our sport, and many times it is OK to run through them. But beware. The era of the “no pain, no gain” approach to running is long gone. The “nothing can stop me” macho attitude is not conducive to a long or a healthy running career. It is not the same to finish a marathon when you started limping at mile 25, than running through that same limp since mile 7. Aches and pains can be red flags and we must be able to identify them on the fly.

Most running injuries happen from a combination of repetitive movement and/or not enough recovery. When we approach this place in our training, our body usually provides us with warning signs. The more in tune we are with our bodies, the clearer we receive such communications. And the only way to be in tune with your body’s signals is to acquire more experience by running more.

 When can we run through pain?

1 – When your pain is a product of basic muscle soreness: By running we put an extraordinary amount of stress into our musculoskeletal structure. Muscle soreness is a natural byproduct of it. The more experience you gain as a runner, the more you will be able to discern on the source and type of your pains. Some muscle soreness if normal. If you don’t have to compensate and/or change your form, you should be ok by running through minor discomfort.

2 – If pain subsides or decreases as you warm up: It is normal to feel some pain and discomfort as you initiate your run. If you just woke up or spent an extended period sitting down, this is normal. Muscles, tendons and ligaments need to get back into shape to carry you through. Resetting your range of motion with exercises such as the lunge matrix, and/or warming up properly should help you accomplish this, and allow you to have a good session.

If you have determined that you will run through the pain and discomfort, don’t be afraid to adjust your training session to the current situation. Don’t be afraid to go slower, cut the run short, or dial back the intensity if needed. Always have in mind that no one training session will make you or break you. It is the small, consistent gains what’s will make you better. And you won’t be able to compile them if you are out of commission with a preventable injury.

When should we not run through pain?

1 – If there is excessive fatigue: It is normal to be tired from training, especially when you are increasing your mileage, add weight training, or you approach the peak portion of your race program. What is not normal is to wake up so beat up that you are not sure if you can complete your session for the day. This is a clear sign that it is time to dial back and recover before you get overtrained or injured.

Running through pain2 – When it forces you to alter your form: Minor aches or discomfort is one thing, altering and adjusting your form because pain is too severe is a red flag and you should stop immediately. If you keep going, you could damage something else by moving in a way your body wasn’t designed for or by adding stress to structures unprepared to sustain it at the time.

3 – If it gets worse as you run: If whatever you feel increases as you go through your training session, stop immediately. It is not going to get better by running further. Assess the situation and figure out if it needs professional consultation.

4 – Through intense pain: Regardless of how seasoned you are as a runner, you should be able to discern what intense pain is. You know what a normal nuisance is. Use common sense to identify the types and levels of pain you are not supposed to run through. If it hurts that bad, something must be wrong. Stop. Assess. Consult a professional.

Have in mind that running is an impact sport. You are hitting the ground with about 300% of your body weight about 800 times per leg, per mile. This causse muscle and soft tissue damage. So, something is usually going to ache or be sore. It is when the body repairs itself from that stress that you become fitter and stronger.

Be smart. Make sure you live to run another day.

 
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Reframing Your Thoughts to Improve Your Runs

Reframing Your Thoughts to Improve Your Runs

by | Jul 16, 2024 | Article, Reflection, Science

During the last month or so of my usual readings about running, one theme has popped up repeatedly. Unavoidably. What at one point I felt was cotton candy psychology, I decided to test on one run the immediate results still amaze me.

Overcoming negative thoughts while running by identifying them immediately and replacing them with positive thoughts has resulted in an instantaneous difference in my running. It may help you too if you give it a chance.

Improve your runsIt all started when I bumped into a story by Jill Diaz in the book Running for Good, from the Chicken Soup for the Soul series. She talks about setting a BQ goal but her mental confidence not being there. So, she experimented on identifying and replacing negative thoughts during a 5K. This was her experience with positive thinking in running:

  • I am at least 20 years older than these girls —> Yup, and you have 20 years of experience on them. They don’t stand a chance.

  • My heart start to pound and my legs get shaky —> Good, use that energy.

  • Well, there goes my lead. I knew it was too good to be true. —> Don’t just give it up, you pansy! You can stay with her! You got this!

  • My legs are dead —> Correction: They are alive.

  • Who did I think I was to actually win a race —> You are a fast runner, that’s who. Stay with her.

  • Slow down, second place is still really good —> First is better. You know you want first.

  • My body feels so heavy —> I feel like a feather.

  • What if somebody is right behind me —> So what if they are? They can’t catch you.

  • I can’t do this —> You ARE doing it.

They seem like too many bad thoughts for a short 5K, but that is how we operate. Right after reading this story, I went out for a run in the South Florida Summer heat, and I started identifying my negative thoughts. I was surprised by how many and how fast they came. Immediately I set on overcoming them. Selling them to myself. By the end of my 6-mile run I was feeling like a million bucks. “This really works”, I yelled through a smile. “The body does respond to what the mind tells it.”

Improve your runsA week or so later I started reading “Let Your Mind Run,” by Deena Kastor. And since the first few lines in the prologue, she expresses how when she became a professional runner she thought the hardest part would be the physical training, to quickly realize the real issue was “wrestling with my mind.”

“I had no idea running would be so mental,” she states. “No idea that the most important aspect of my success would come down to how I thought. Replacing negative reactions with positive ones infused me with energy and offered a boost in motivation. Focusing on positive emotions further increased my drive and self-belief, powering my training. I became fitter and faster and began reaching goals I’d originally believed were improbable. So, I set new ones.”

And throughout the book, during the peaks and valleys of her storied career, she narrates how often she caught herself thinking negatively and then finding a positive alternative in which to focus.

“Thought after thought and action after action showed me I could get to the top of that hill, I could finish a workout faster, and I could barrel past the competition. By identifying a thought that was holding me back and replacing it with a new one to help me move forward […] I built better mental habits that not only propelled my success but also prepared me to handle setbacks and challenges.”

And then there is Eliud Kipchoge. The legendary marathoner often smiles during races as a deliberate tactic to manage pain and enhance performance. A 2017 study by Noel Brick supports this approach. He tested 24 runners who completed four 6-minute runs while either smiling, frowning, relaxing their hands and upper body, or thinking usual thoughts. Results revealed a 2.8% improvement in running economy when smiling compared to frowning, an improvement typically achieved after months of plyometrics or weight training. This translates to a 1.4% reduction in race time, meaning a 10K run in 60 minutes could be cut by 50 seconds, and a 5K in 25 minutes could be reduced by 20 seconds through smiling. Are you sold yet?

Improve your runs

Initially, you may feel like a phony, but after a few little triumphs, it will flow more naturally (Photo: Donald Tong, Pexels)

To cap the theme of today’s post, I bumped on Instagram into some tips on performing under pressure by Coach Steve Magness.

  • Reframe Your Narrative: Shift your focus from external validation and achievement on internal growth and self-improvement.

  • Embrace your imperfections and vulnerabilities as part of your journey”.

  • Cultivate Self Awareness: Learn to differentiate between productive and unproductive emotions.

In conclusion. Always remember that nobody is forcing you to run. You can stop if you want to without sacrificing your livelihood. But sacrifice and personal growth are part of the journey. Embracing the mental aspect of running can unlock new levels of performance and joy in our runs. So next time you’re out there, pay attention to your thoughts, replace the negative ones immediately, and see how far you can go.

Try implementing these mental strategies in your next run and share your experience in the comments below!

AUTHOR’S NOTE: . As I kept reading throughout the week of publication of this post, I found yet another great quote about the subject, which I want to share wit the readers:

”You’ve done it before, and you can do it now….Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.

Ralph Marston

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11 Tips for Your Summer Running

11 Tips for Your Summer Running

by | Jun 4, 2024 | Article, List, Reflection, Science

By Coach Adolfo Salgueiro

 Exercising in the heat will inevitably elevate your heart rate and elevate your needs for hydration. This means that with more effort you will accomplish less. The sooner you accept it, the quicker you will adjust to your new reality of running in summer.

Summer running

You must understand what’s happening in your body during the summer before you can adapt and progress (Photo Pexels)

Running writer Brownyng Griffiths, puts it this way in her Polar blog: “After all, exercise should be a celebration of your body’s capabilities, not a battle against the elements. So, stay cool, have fun, and keep moving”.

This said, here are 11 tips to take into consideration to improve, enjoy and be safe during your summer running:

1 – Adjust your intensity: If you can take one thing from this blog post, let it be this one: The body keeps your skin cool by circulating blood. The hotter you get, the more blood pumping is needed, thus, a faster heartbeat, thus, you work harder, thus you will tire faster, thus, accept it and adapt. Your performance won’t be the same, but if your main running goal is not coming up next week, you have enough time to adjust your intensity to your reality.

2 – Be intentional about your hydration: Hydration is not just for when your Garmin is running. Intentionality is the name of the game. When you hit that start button you should have been consuming a balanced mix of water and electrolytes throughout the day. And not just during running days but every day. Same applies to post-running rehydration. You don’t have to replenish every drop as you lose it, but you must understand what your body requires to function properly.

3 – Plan your water stations in advance: know where the water stops are, what gas stations are open at the time you run or plant your water on the route ahead of time. If you are not sure about will be available, carry what you will need. There are countless options available in your local running store. Running holding a bottle in your hand should be avoided unless it means no water.

4 – Overhydration is a life-threatening condition: It may be counter intuitive, but you can drink yourself to death. Hyponatremia is a potentially fatal condition where an individual’s level of sodium gets so diluted by the combination of over guzzling of water and not replenishing electrolytes that the body’s electrical system fails. Understand how much water you need and/or can manage.

5 – Your body should adapt. Be patient: I’ve read experts stating the body takes about two weeks to adapt to running in the heat. In my experience it takes much longer. But if you are patient, understand your output will not be the same as in benevolent weather, and remain constant, your body will eventually acclimate and improve its ability to remain cool.

Summer running

The right clothing in the right environment can make all the difference (Photo: Retha Ferguson, Pexels)

6 – Know your environment (BE FLEXIBLE): Knowing the weather for your run is just a click away. There is no excuse to be unprepared on a hot and/or humid run. Pushing back or rescheduling your run may be the wise choice. Or jumping onto the dreaded treadmill. Don’t just check the temperature, but also the heat index, which measures how hot it feels outside when combining air temperature and relative humidity. Overlooking it may get you into the danger zone.

7 – Choose light-colored clothing: I’m sure your dark shirt is beautiful, and that black hat from that important marathon will raise your profile with your running buddies, but it is about basic physics. Dark colors absorb the heat of the sun and get hotter while light colors reflect it and are cooler. That simple.

8 – Wear the right clothing: Breathable, moisture-wicking clothing will aid sweat evaporation and thus, cooling of the skin. Wear as little as you can feel comfortable with. Avoid tight materials that will stick to the body and hinder evaporation. Remember that sweat and evaporation is what will keep you cool and healthy.

9 – Know your route: The middle of the summer is not the time for exploration. You don’t want to find yourself lost and short on hydration in an area where there’s not another soul or a shaded area to be found. Know where you are going, know where the water is, know where the shaded areas are. This could be the difference between success and disaster.

10 – Understand your body signals: Heat will affect us all. It is a matter of the degree to which it will happen. It is not an if, but a when. Learning to recognize dizziness, cramps, cold sweats, or fatigue could help you identify heat exhaustion or the dangerous heats stroke. This is not the time to show your machismo by plowing through a hard workout when you are exhausted.

11 – Protect your body: It is not just about the sunscreen. Your eyes, your head and your face also need protection during the brutal summer runs under the sunlight. Wearing sunglasses and a cap/hat, even when it is cloudy, is always a good decision.

Keep on moving, keep on training, remain constant. Those who do are the ones that will set up PRs during the Fall/Winter running season.

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Heat Exhaustion Vs. Heatstroke

Heat Exhaustion Vs. Heatstroke

by | May 7, 2024 | Article, Reflection, Science

By Coach Adolfo Salgueiro

The Summer can make even the most motivated runner miserable. Currently we don’t need to wait until the Solstice on June 21st to start experiencing the weather getting hotter. And if you live in certain areas of the geography, getting unbearably humid. And, if you want to maintain yourself running, either you adjust to the climate reality or you hibernate with your running shoes until September or October, when things should start cooling off again.

Heat Exhaustion Vs. Heatstroke

Image by Dall-e (she has three shoes, I guess it is still a work in progress)

It is imperative that runners become intentional about their safety running during these hot months. Being able to identify the symptoms of heat exhaustion and heat stroke will be able to keep you and your running friends safe. So please, pay attention to the content below.

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.

It is extremely important that you as a runner understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but the latter can lead to death. This is no joke. A close friend of mine ended up in the hospital and her family was told to make final preparations. It is a miracle she survived her heat stroke.

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 elevated 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 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 hot temperatures. It is the most serious form of heat injury. It may occur if your body temperature rises to 104Âș F (40Âș 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 conditions considering your level of physical activity during the warmer months.

I can’t state enough how important it is 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 Vs. Heatstroke

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 from cooling itself. A normal core temperature is around 98.6Âș F (37Âș 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 any of 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 an hour, contact your doctor. Remember you must avoid this escalating 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. Yes. Seriously: Death.

The symptoms of Heatstroke are:

  • High body temperature (over 104Âș F or 40Âș 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 us and on behalf of our running mates. We must avoid getting into a situation that may trigger heat exhaustion during the scorching summer months. We must err on the side of caution. The Mayo Clinic recommends the following actions:

  • 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 our time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.

Have you or one of your running mates ever suffered from a heat-related illness? Please share your thoughts and experiences in the comments box below.

 

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The Cardinal Sin for the Novice Runner

The Cardinal Sin for the Novice Runner

by | Mar 12, 2024 | Article, Coaching, Reflection, Science

By Coach Adolfo Salgueiro

While the mistakes a novice runner makes as he/she breaks into the fascinating and addictive world or running are plentiful, there is only one, as a coach, I consider the Cardinal Sin. The one that will lead you to breakdown, overtraining and injury. This sin is comprised of three elements, which when combined become a dangerous cocktail: Too much, too fast, too soon.

Avoid running injuries

If you don’t allow your tissues to recover before you do it again, they will break down and you will get injured (Image by Copilot for Windows)

And, before you think: ”I am a seasoned runner, so it doesn’t apply to me”, know that this sin also applies to coming back from injury. And you know that unless you hit the genetic lottery, you will eventually injure something.

As a novice you are so excited about the sport and your progress that you feel invincible. You can’t be stopped. It is a wonderful feeling. But there is so much to learn about shoes, science, mechanics, and the latest tech gear that something will go awry.

You might end up with the wrong shoes. You might forget strength or cross training because you’re focused on racking up more miles. You may succumb to bad mechanics. You might start comparing yourself to your friends, your neighbors or even the world elites. Each issue will bring its own set of consequences.

Too much, too fast, too soon is the cardinal sin of the novice runner because it will affect their recovery and thus, their adaptation to training. It will negate the gains. It will get them overtrained, burned out and could lead to overuse injuries. Do I need to say more?

 Let’s break down the elements of this “Cardinal Sin”:

Too Much: The progress curve for the novice runner is very steep. The more you run, the easier it becomes. You feel you can run longer, faster, and more frequently. While this is true, your body is not ready for the wear and tear of the constant pounding, so it needs more time to recover and adapt. Recovering so you can do it again is what “being fit” means. Running is a journey that may last a lifetime as long as you manage it properly. It requires patience and wise execution. If you don’t, your running life will be painful and short.

Avoid running injuries

A long and successful career in running is in your hand. Manege it properly (Image by Copilot for Windows)

 

Too Fast: Running slow so you can run fast is a counter intuitive thought. But the concept has been proven repeatedly. The era of GPS watches and social media oversharing have pushed us to thinking that recovery runs, or God forbid a bad run, are shameful elements in our training. That taking a day off is a sign of weakness. What will our followers think? So, we refuse to slow down. Inevitably, the progress curve will flatten. If it didn’t, we would all eventually break a world record. And that’s not going to happen. So, take it easy on easy days. That’s the exact reason they’re labeled as “easy”.

Too Soon: Ligaments, tendons, cartilage, bones, and muscles must adapt to the pounding of running. This means they need to repair themselves from all the micro-tears caused by the constant percussion. Setting up our bodies to become an effective auto-repair shop needs time and purposeful effort. If you are planning to check an item off your bucket list and move on, you might be able to get away with it. If you plan to run for a lifetime, you don’t need to run all your distances and PRs in the first week, month or season. Give it time. You have it.

My running experience of several decades allows me to insist that you understand that accomplishing your running goals takes time. A lot of time. The old clichĂ©s “it is not a sprint; it is a marathon”, or “it is a journey, not a destination” fit in perfectly into this narrative.

Trust the process, be patient, keep it easy on easy days and be constant. While running injuries will affect most runners during our careers, the better prepared we are to confront them, the faster they’ll heal. Especially if we set up a solid base from the start.

Any personal stories you would like to share with the readership? Please do so in the box below.

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The Power of Goal Setting

The Power of Goal Setting

by | 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.

Goal Setting

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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