Warm Days, Long Runs
How new runners and those coming back from a winter layoff should approach implementing a regimen of outdoor running.
The fact that The Daily Greens has yet to release any information on “greens” I found a little funny the other day, even though it’s a bit of a play on words (pun) if you will, with the “greens” being your monthly source of information regarding health, fitness and well-being. Came across some info on seasonal fruits & vegetables that I thought would be a good addition to the blog every once in a while.
In-Season Greens for the month of May
(nutritional values sourced from fitaudit.com)
As the winter weather (hopefully) is gone and we usher in warmer temperatures during the day, many people will use this time of the year to begin hitting the pavement to begin a routine of outside running. When you begin running, it’s easy to think that you should be pushing yourself hard to get the most out of your new workout. But running too fast or too much won’t take you far, as you’ll probably end up injuring yourself and then losing motivation.
How can you avoid the common pitfalls that every new runner faces?
WHY IS RUNNING TOO FAST AN ISSUE FOR NEW RUNNERS?
Every run doesn't have to be a hard workout. So, be mindful of your exertion level. If you can’t maintain your current pace for at least an hour, you might be running too fast.
When you exercise at too high of an intensity- for too long, it’s possible you can’t recover properly. Our muscles are always burning glycogen (the sugar that our body changes carbohydrates into) whether at rest or during activity. If you look at your exercise in a zoning type of breakdown, anything Zone 3 and above will burn a disproportionate amount of carbohydrate to fat which will deplete glycogen stores at a faster pace. Without proper recovery and re-fueling techniques, this could easily leave you feeling more depleted the next day (6)
Learning how to know when you’re running at an easy pace is vital for any new runner. How hard are you breathing? How long could you maintain this amount of effort? If you want to get serious about your new running protocol and enjoy a numbers, data or statistical approach, many popular apps and wearables exist that are completely tailored to those getting into running that calculate distance through GPS, stride count and breathing cadence as well. All of which could really make a difference in your pace, exertion and overall performance throughout a run.
It’s important to have variation with your runs as well. Every week should include a range, from recovery runs, plus the occasional high-intensity session.
CAN A NEW RUNNER EVER BE TOO ENTHUSIASTIC?
From a motivational standpoint, no. However, doing too much (running too fast, too often, too soon,) can get a new runner into trouble. You need to be patient with the process when you first start running. Building your aerobic engine takes time, but it is essential. Most new athletes have a 5k/10k time that far outperforms their marathon time, which only makes sense. This comparison shows that long slow endurance work needs to be done in order to improve at longer distances if that is a goal you might have. Checking to see your “split time” or time between each interval (mile/kilometer) can show you a progression for how your workout is going. You can track this over time to see trends. Are your first few miles at a quicker pace than the last few? Developing this awareness and auto-regulation can be a huge tool to have in your arsenal (7).
WHAT ARE SOME COMMON INJURIES IN NEW RUNNERS?
Shin splints, or in medical terminology (Medial tibial stress syndrome) happen a lot in new runners. It is mistakenly seen as an overuse injury, but as it happens when your body isn’t used to working out, it is actually an under-use injury (8). Running uphill is a great workout option when you have shin splints, as it has a lot less impact on this part of the body. One of the best ways for all runners to avoid injury is to keep their hips and glutes strong with supplementary exercises. All your lower body extends from here, so your lateral hip stability directly affects how you run. Other conditions to be mindful of which might indicate overuse (9) or the need to work on more stabilization movements supplementing your running are patellofemoral pain syndrome (complaints of knee soreness), and Achilles tendinopathy, the thick tendon at the back of your ankle.
WHAT SHOULD A NEW RUNNER DO IF THEY INJURE THEMSELVES?
New runners shouldn’t enable an injury cycle by overdoing it and then stopping entirely for two weeks. It’s important not to go from 100 to zero. Or the other way around. Likewise, don’t try to run through an injury. If you try to push through, something will inevitably break, or tear forcing you to stop. It’s essential to listen to your body. Ask yourself if what you are doing today will enable you to run tomorrow or your next planned outing. If not, then you need to pull back. When I am injured (if you don’t mind a personal anecdote,) I don’t stop working out but rather switch my focus. If you have a running injury, opt for something different while you recover, like cycling, swimming, or lifting weights (maybe use some light resistance training on that injured area!)- just an idea. This recent article (10) details three concepts of optimizing load intensity relative to load capacity for minimizing injury risk and those currently involved in a sort of rehab environment. Working with a qualified physical therapist can also be a very advantageous move.
Running For Weight Loss?
I hope by now if you’ve been a Daily Greens reader for a while, we’ve run the myth of “cardio for weight loss” through the ringer and sent it out the other end. But I’m sure we’ve still got some followers tied to this notion. First of all, I’ll always state that I am not saying running or other cardio activities will not result in weight loss. It’s entirely possible. More likely than not honestly, that you will see your weight on the scale GO DOWN. What’re the mechanisms at play here that might result in negative outcomes in the end? When we engage in forms of cardio that are usually done at a fairly high intensity like running, it acts as a catabolic stimulus to our body. This means that the body is doing more breaking down, than building, such as the case in weight bearing or resistance training. To go back to the zoning discussion: exercise done at intensities of zone 3+ are going to utilize more carbohydrate, cause us to fatigue quicker and are catabolic, (which to add on previously) are going to result in more of a loss of lean body mass (muscle)… compared to body fat mass. When we lose lean body mass our resting metabolic rate is lowered (11). Your resting metabolic rate is the body's governor of total calorie/energy expenditure throughout a 24hr cycle.
Example —>
Wants to lose weight; Begins running program
(Over time) RMR decreases, yet food/energy intake stays the same or WORSE, you might get an uptick in hunger after exercise
The body is technically in a caloric surplus now, leading to an increase of body weight
Throws hands up in disgust and self-defeat
WHAT IT TAKES TO TURN RUNNING INTO A HABIT?
We all manage busy lives, and everyone is different when finding motivation. Some people need it to come from an external source, while others need to structure it for themselves. An excellent article I reference multiple times regarding goal setting and behavior change can be found here, by the guys over at Stronger by Science. So, for some people, getting a coach or joining a running club helps motivate them as other people expect them to show up and you have personal accountability. For others, they need to carve out personal time to commit. Putting it on your work calendar and not letting it change on your schedule is a great way to do this.
References:
1.)Chen, L., Zhu, Y., Hu, Z., Wu, S., & Jin, C. (2021). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food science & nutrition, 9(11), 6406–6420. https://doi.org/10.1002/fsn3.2577
2.)Kirchhoff, R., Beckers, C., Kirchhoff, G. M., Trinczek-Gärtner, H., Petrowicz, O., & Reimann, H. J. (1994). Increase in choleresis by means of artichoke extract. Phytomedicine : international journal of phytotherapy and phytopharmacology, 1(2), 107–115. https://doi.org/10.1016/S0944-7113(11)80027-9
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5.)Di Lorenzo, C., Colombo, F., Biella, S., Stockley, C., & Restani, P. (2021). Polyphenols and Human Health: The Role of Bioavailability. Nutrients, 13(1), 273. https://doi.org/10.3390/nu13010273
6.)Matsui, T., Soya, M., & Soya, H. (2019). Endurance and Brain Glycogen: A Clue Toward Understanding Central Fatigue. Advances in neurobiology, 23, 331–346. https://doi.org/10.1007/978-3-030-27480-1_11
7.)Elferink-Gemser, M. T., & Hettinga, F. J. (2017). Pacing and Self-regulation: Important Skills for Talent Development in Endurance Sports. International journal of sports physiology and performance, 12(6), 831–835. https://doi.org/10.1123/ijspp.2017-0080
8.)Newman, P., Witchalls, J., Waddington, G., & Adams, R. (2013). Risk factors associated with medial tibial stress syndrome in runners: a systematic review and meta-analysis. Open access journal of sports medicine, 4, 229–241. https://doi.org/10.2147/OAJSM.S39331
9.)Kakouris, N., Yener, N., & Fong, D. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of sport and health science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001
10.)Gabbett T. J. (2020). How Much? How Fast? How Soon? Three Simple Concepts for Progressing Training Loads to Minimize Injury Risk and Enhance Performance. The Journal of orthopaedic and sports physical therapy, 50(10), 570–573. https://doi.org/10.2519/jospt.2020.9256
11.)Byrne, N. M., Weinsier, R. L., Hunter, G. R., Desmond, R., Patterson, M. A., Darnell, B. E., & Zuckerman, P. A. (2003). Influence of distribution of lean body mass on resting metabolic rate after weight loss and weight regain: comparison of responses in white and black women. The American journal of clinical nutrition, 77(6), 1368–1373. https://doi.org/10.1093/ajcn/77.6.1368