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, whatâs 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the curve of progress is so steep at the beginning of a training cycle, especially for beginners with little to no historical reference, it becomes imperative to understand that each body has a performance ceiling.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 bodyâs 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, didnât 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 shouldnât 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. Letâs not compare ourselves to other runners, and make sure we rest properly, enough so our body doesnât 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!
With Summer around the corner, maybe already here if you are reading this a few days after publication, it\’s essential to adjust your running routines to ensure a safe and effective experience. Running in hot weather requires intentional modifications to prevent dehydration, heat-related injuries, and negative impact on your fitness. These are 12 quick tips for summer running.
1 – Slow Down: Running in the heat is physically demanding, and your body requires more effort to maintain the same pace. Embrace the reality of running at a slower pace to accommodate the increased effort it requires. It\’s about maintaining the level of perceived effort rather than focusing on speed. It doesnât matter if it screws your Strava averages.
Running safely during the summer is perfectly possible, but it requires planning (Photo: Pexels)
2 – Plan Your Hydration: Proper hydration is crucial during summer runs. Plan your routes around areas with ample fluid sources or strategically seed water along your route in advance. Remember to consume water at scheduled intervals, before you feel thirsty, which may indicate dehydration has already set in.
3 â Overhydration is a Thing: While staying hydrated is important, be cautious about overdoing your water intake. Drinking in excess can lead to hyponatremia, a potentially life-threatening condition caused by dilution of sodium levels in the blood. Stay hydrated throughout the day, not just while you run, and ensure your urine is lightly colored as a sign of healthy hydration.
6 – Dress Appropriately: Opt for light-colored clothing, which reflects more light and deflects heat. Avoid wearing long sleeves, long pants, or outfits designed to induce excessive sweating, as these can hinder your body\’s ability to cool down.
7 â Freeze Your Running Clothes: Sounds weird, but if you place your running shirt and hat in the freezer and you put them on just before you leave home, your body will cool down, and delay the inevitable. Sure, it will get hot anyway, but isnât it better for it to start at mile 2 or 3 than at the first step?
8 – Stay Connected: Carry your mobile phone during runs. Inform somebody of your whereabouts and expected return time. Consider using apps or services that allow loved ones to track your real-time location for added safety.
Click this image to see the correlation between relative humidity and temperature
9 – Factor in Humidity: If you train in a high-humidity region, be aware that running in saturated air requires more effort compared to drier conditions. Adjust your expectations and accept that maintaining the pace may require additional effort, so you may have to run shorter. Mental preparation and acknowledging this difference may help you stay motivated.
10 – Adjust Your Training Schedule: Be flexible with your schedule, especially if you\’re preparing for a fall marathon. Should the weather conditions be extreme, consider rescheduling long runs or intense sessions to a more suitable time of day. Avoid pushing too hard in unfavorable conditions to prevent extreme exhaustion and/or injuries.
11 – Choose Shaded Routes: Plan your routes intelligently by selecting paths that offer ample shade. This will help shield you from direct sunlight and reduce heat exposure, making your runs more comfortable and safer.
12 – Listen to Your Body: Don\’t be a hero. If you feel dizzy, fatigued, or overheated, don\’t hesitate to stop, cut the run short, seek shade, ask for assistance, or just call it a day. Prioritize your safety and well-being, as taking these precautions will aid in faster recovery and enable you to resume running sooner.
13 – Differentiate Exhaustion from Heat Stroke: It\’s crucial to distinguish between normal exhaustion due to heat and a potentially life-threatening heat stroke. Familiarize yourself with the symptoms of heat stroke to avoid any severe consequences. Refer to the graphic below, borrowed from www.weather.org, for a comprehensive understanding of heat stroke symptoms.
Learning this information could save your life
Running during the summer months is possible with the right adjustments and precautions. Many of the worldâs greatest marathons, such as Berlin, New York and Chicago, take place in the fall, which means you must train during summer. By planning ahead, making smart choices, and prioritizing safety, you may continue training effectively and ensuring a smooth transition into the upcoming racing season.
Always err on the side of caution and enjoy running while staying safe.
As a runner who seldom, if ever, runs with music, I usually get deep in my thoughts. This doesnât necessarily mean that my thoughts are too deep, but they do accompany me through my miles. When you come back from a 2+ hour run alone, you canât believe how many things crossed your mind. Some thoughts were ephemeral, some were transcendental, some dark and some, just bizarre.
I was pondering this last week and decided to recall some of the thoughts that usually cross my mind when I run alone. Maybe some readers can relate, some may think I am crazy and some may want to add their 2-cents to the list. So, here I go:
1.   What a wonderful day for a run. Beautiful weather to get lost in my thoughts and enjoy the sport I love.
2.   This sucks! Why am I running today? The weather is awful, I am tired and I donât want to be here. But I know that when I get back home I will feel better about it, so letâs keep moving.
3.   It broke! Iâve been running for at least 45 minutes and this stupid Garmin says itâs only been nine.
Shoes. Running shoes is the answer to most of our running thoughts (Photo: Pexels)
4.   I canât believe my run is over! It was so quick, and I felt so good. I could have gone longer.
5.   Oh no! Iâm back to my car/home and my watch says 8.87. Iâm not done yet.
6.   Who had the brilliant idea of registering for a fall marathon so we could train in the Florida summer?
7.   This pace is too fast to qualify as easy. I always point this out to my trainees. Screw it! I feel great!
8.   I knew I had to go to the bathroom before I left. Let me find a bush.
9.   Almost done! It is the equivalent of once around the park plus twice my neighborhoodâs short loop.
10. That was an amazing run. Some people need drugs to feel like this.
11. What a spectacular sunrise! This is why I wake up at 5AM on a Saturday and run long.
12. I am 10 miles in and have 10 to go. Why couldnât I take a sport for normal people, like billiards or ping pong.
13. No! Not another gel. I think Iâll puke.
14. I get it now! Thatâs how trigonometry works. Now the world makes sense.
15. Ok, I made it to the bench where I was to take a walk break, but I will run until the next light pole and reassess.
16. I am beat up and ready for a walk. But too many people know me here. It will be embarrassing.
Running math in your head while you run, may not bring exact results (Photo: George Becker, Pexels)
17. Letâs see. It will be ham and mushrooms on that pizza, washed down with a beer. No, with two beers⌠But Iâll get donuts first.
18. Come on!! Ditch those negative thoughts. I run because I like it, not because I have to.
19. Iâve run nine miles so far. So, I donât need to do 13. Nine is a ton of miles. But 13 is better. How about we compromise at 11? Stop negotiating with yourself and run those 13!
20. This is the 3rd time I have crossed paths with this runner. I wonder what marathon sheâs training for.
21. I will kill it next season. I will set up PR in every distance. I am going to train so hard that I will never feel this crappy again.
22. It will be so impressive when I cross the finish line in that race. I will smile and raise my arms just like this.
23. If I keep this pace for 26.2 miles, I will set a PR by 22 minutes. WOW!! No⌠wait a minute. Thatâs wrong. Maybe I shouldnât be running math in my head at mile 16.
24. I love these shoes. Maybe I should buy myself another pair.
25. I hate these shoes. Maybe I should buy myself another pair.
26. These shoes are just OK. Maybe I should buy myself another pair.
27. Do I really need another pair of running shoes? Of course, I do!
In a recent phone conversation with a runner I train, she expressed concern about two consecutive bad runs she had just experienced. She had an important race coming up in a few days, though not a goal race. She began to freak out a little bit, thinking she may not be ready, or she may fail, or she just wasnât a good runner.
I told her that these things happen to everyone. That they are an inherent part of running. When you have good days, the bad days are around the corner. Just as when you feel on top of the world but then you feel underprepared and crappy when it counts. It is part of the process, one from which you should learn, so you can keep them at bay.
One of your running dreams will eventually come to die in porta potty (Photo Pexels)
Keep running and it will happen. âWhat will happen?â, you ask: Everything! Both the good and the bad.
One or more of these dreadful things happening, even simultaneously, doesnât mean you are finished as a runner, or that your race is doomed. Just as one or more great achievements donât mean youâve made it. It only means you are travelling through one of the typical high-and-low cycles of life, which also reflects itself in your running.
40+ years in running have taught me that if it hasnât happened yet, it is only because you havenât run enough. Keep running and it will happen. Guaranteed.
The Bad:
You will fall. Hopefully, you wonât break a bone, but you will fall.
You will underperform in a race, just when you thought youâre PR was in the bag.
You will crap/pee in your pants.
You will twist an ankle. How bad, thatâs another conversation, but it will happen.
You will have a close call with a car. Hopefully, it wonât go beyond that.
You will have a close encounter with an angry dog. Be prepared.
You will have to stop a run far from your finishing point and require help getting back.
You will eat something that unsettles your stomach and spend a pre-long-run night throwing up or sitting on the throne.
You will have a bad night of sleep, or two, or three; just before your goal race.
You will experience uncooperating weather during your key training run or goal race.
You will miss an important run because life just got in the way.
If any of these hasnât happened yet, just keep running.
Remember: Experience is what we get when we donât obtain what we originally set out for. Make sure you take advantage of the inevitable and learn a lesson, so you minimize the chances of it happening again.
Good things you havenât experienced will happen if you keep running. Here is a small sample of them.
One day your battery will die and you will need help getting back to the start. (Photo Pexels)
The Good:
You will experience an unexpected PR on a race when you thought it wasnât even a possibility.
You will overcome obstacles to realize you are stronger than you thought.
You will reap the rewards of having embraced the lesson from a previous failure.-
You will find the assistance from a running angel at the perfect time, or even better, you will be that angel for a runner in need.
You will run farther and longer than you once thought possible.
You will inspire someone who didnât know he/she was a runner to fall in love with the sport.
You will become friends with people you couldnât believe you had much in common.
You will find some of the best friendships of your life by hanging out with likeminded people.
You will surprise yourself and your doctor with the results of your annual physical.
If any of these hasnât happened yet, just keep running.
Anything you may want to ad to these lists? Let me know in the box below.
Last week I was talking to a friend who is helping his brother train for his first half marathon. He told me the toughest part of the process is making him understand that the âno pain, no gainâ old-school mentality no longer applies to running. The days of alchemy are over. The collective thought has evolved and adjusted to new science studies or discoveries, thus, we understand matters in a new way, one that 5, 10 or 50 years ago was unheard of.
In 1968 Kathrine Switzer had to finagle her way into the Boston Marathon because back then women were thought to be so fragile, they could not endure such physical punishment. The carb depletion pre-marathon protocol was the rage in the mid-1980s, today we know it makes no sense. The âI run through painâ approach that showed bravado 20 years ago, displays recklessness, today. And like that, many more running ideas that once we thought gospel, today are barely gimmicks.
A good book worth the time and the money. Highly recommended.
In his book âDo Hard Thingsâ author Steve Magness, one of my coaching role models, talks in depth about getting over of this old-school thinking. He explains how toughness is navigating through your training, not bulldozing through it. This how we avoid overtraining, and even worse, injuries. It is about being smart.
He goes through eight strategies to develop real toughness as a runner. I am not going to go through all of them, of course. If you want to go in depth into them, thatâs what the book is for. But I will briefly touch on three that caught my attention and that I now teach my coached athletes.
A â Our alarms are adjustable: âBeing tough gets easier the fitter you are.â
What an avant-garde concept! Think about it this way: If you spent the last 10 years on the couch watching TV and eating Doritos but decide to go for a 5K run, most likely you will suffer through it, regardless of your commitment or toughness. But, if you got the running bug, you trained smartly, diligently, and two years later you complete a marathon, it is not because you have multiplied your toughness. You reaped the benefits of your work and got better at it. Just like the first time Bruce Springsteen picked up a guitar, which these days is an extension of his body.
B â We need hope and control: âThe key to improve mental toughness doesnât lie in constraining and controlling individuals. It doesnât lie in developing harsh punishments to teach a lesson. It doesnât lie in screaming at the person to complete the task in front of them.â
The era of âI am not done when we are tired, I am done when I am doneâ, is done (pun intended). If you are training for a marathon, you need to run 18 miles but you are feeling unwell, stressed at work, just had a fight with your spouse last night, didnât sleep well, it is a hot/humid summer morning and you are beat up at mile 15⌠whatâs best? Calling it a day and be happy you completed 80% of your workout despite the circumstances, or pushing through while destroying yourself, to prove your machismo and then having to take 7-10 days to recover from the effort? ⌠Exactly!
Finishing exhausted after a training session could lead to injury. Be smart and always live to run another day. (Photo: Pexels)
C â Feelings and Understanding need interpretation: âThe power through mantra only makes sense if you take stock in what you are powering through.â
I want to make sure my readers understand I am not saying you need to be complacent when training gets difficult. We need to learn how to power through difficult trainings, races, cross training and life. The key is to understand why we are doing what we are doing. If we are trying to run at race pace, then race pace sessions will be difficult. But we need to push through them if we want to understand and teach our bodies how to run at that pace. When we start strength training, or add yoga to our plan, everything will hurt, but thereâs a good reason to keep going despite the aches and pains. It is not about suffering for fun; it is about reaping benefits in the near future.
These is my take on three of these principles, I fully recommend the book. âDo Hard Thingsâ is a good investment of time and money for any runner out there. And it is not just for runners, but for every person wanting to get better at leaving their comfort zone behind and actually going for what they want, for their life goals, not just the athletic ones.
Please leave me your thoughts nn this blogpost, in the box below.
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