RYQA getting hurt, sick and losing momentum
Runner's World Ask the Expert Q&A
I received a number of follow up questions to the one posed in the Runner’s World Magazine Ask the Expert Q&A. I am posting these questions along with ones from my clients on this blog because I believe they may be helpful to others. I want to encourage further questions; others may be wondering the same things you are! You may pose your question in the comment section below.
Q: I’ve tried to start running many times, but never manage to get past running for 3-5 min straight before I either hurt myself or come down sick and lose my momentum. I suspect that I’m somehow over training, but unsure as to what to do about that. Is this something that you can help me with? I’m also very interested in nutrition, proper fueling and recovery, how much emphasis do you put on that? Thank you! I look forward to hearing from you!~ Shannon W.
A: The issues you stated regarding getting sick, fighting injury and losing momentum are not uncommon. It’s hard to say without more information regarding your individual training schedule to know if it is true overtraining. Fueling is very important and nutrition for recovery equally important. You said you can’t run more than 3-5 min before you get either hurt or come down sick, did you mean 3-5 months?
Follow up: To explain better, these last few times I’ve tried to run I’ve been using the Couch to 5K app on my iPhone. It’s a run-walk program that starts you off running intervals of 30 seconds and working up from there. Around a month or so into the training plan you are running intervals of 3 and 5 minutes and walking in between. This is usually where I run into problems one way or another. I’m also guessing that a large part of my problem is that I’ve led a quite sedentary life. The only activity I was ever involved in regularly was yoga, and that was years ago now. Running has always been a challenge for me since I was a kid, however, it is something I very much enjoy and would like to be able to do more.
A: From what you describe it may not be over training but something that can be conquered through breathing and heart rate monitoring. Breathing is coordinated with the level of your heart rate. Breathing patterns are used to monitor your heart rate and keep the body relaxed. It also helps you learn to listen to your body and train accordingly. The breathing, instead of your watch, will guide you when you should walk and when you should run. As you progress, you will find yourself naturally running more and walking less. Running with a high heart rate consistently is hard on the body and it will start to break down.
Running form is another key ingredient to avoiding injury. Correct form helps the body perform more efficiently and with less effort making running easier and more enjoyable. Correct form also enables the body to use its natural shock absorption system, lessening the impact on the body and reducing the chance for injury. Getting the hips to come up and around versus powering with the legs makes it easier to have correct foot strike, which is the first step to absorbing the impact and easing the wear and tear on the joints, ligaments and muscles.
Follow up: I’m honestly not convinced that it is over training that is causing my problem. That’s why I’m very glad to hear that we can discuss fuel and recovery nutrition, I am very confused in this area.
Fueling the body properly before running provides the energy needed to perform. Eating carbohydrates approximately 30-45 minutes before a run will get the system going. A body in “fasting” mode will conserve fat. When the body runs out of fuel it will start to break down the muscles requiring more recovery time. Keeping the heart rate low during runs teaches the body to tap into fat reserves for energy. Refueling within 20 minutes after a run helps replenish the muscles and aid in recovery. Any time after running an hour it is important to get a 4:1 ratio of carbohydrates to protein to start the recovery process. There are powders available that have the correct amounts of carbs, proteins and electrolytes, but a more natural and easy source is low-fat chocolate milk!
I commend you for sticking with running and wanting to be more active and healthy. I think some little details for you will make a difference.
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