When it comes to caffeine and running there are several things to consider. How much you consume, when you take it, and how your body responds can all affect whether it helps or hurts your run.

So how does caffeine affect running performance? Let’s talk about the benefits of caffeine for runners, how much you may need, when to take it, and potential side effects to consider before using it during training or in a race.

How Does Caffeine Affect Running?

For many of us caffeine simply helps us to wake up in the morning. However, for runners, there may be more to it than that.

As a stimulant, it increases your alertness and energy. For some of us we even just associate the taste of our morning coffee with feeling more awake.

The right amount of caffeine may have some performance benefits for runners, but each person responds to caffeine differently. It’s also important to be aware of and avoid any potential side effects.

Potential Benefits to Running Performance

A 2022 systematic review and meta-analysis on the effects of caffeine intake on endurance running performance and time to exhaustion found that caffeine intake showed “a meaningful ergogenic effect in increasing the time to exhaustion in running trials and improving performance in running time trials. Hence, caffeine may have utility as an ergogenic aid for endurance running events.”

Some specific performance benefits include:

• Increased endurance
• Reduced perception of effort
• Improved mental alertness and focus
• Potential improvements in speed or performance during certain workouts and races
• Improved muscle function
• May reduce post-workout soreness

How Much Caffeine Should Runners Take?

Generally, 3-6 mg of caffeine per kilogram of body weight is a good amount for runners. Start with a low amount, and gradually increase to see what feels best for you. More is not always better.

When Should You Take Caffeine Before Running?

Taking caffeine about an hour before exercise should allow it to peak during your run. However, if you are running for a long time or doing a long race like a marathon you may want to consider taking additional caffeine during your run.

For most people the benefits of caffeine wear off in about 4-6 hours. Knowing that, you can time your caffeine intake before and during long runs or races to be the most effective. For example, you may have coffee 2 hours before a race, then caffeinated gels after 1 hour and 3 hours of running.

What Are the Best Sources of Caffeine for Runners?

Common sources of caffeine include:

• Coffee (~100 mg of caffeine)
• Caffeinated gels (Huma gel- 25 mg of caffeine)
• Sports drinks (Nuun sports tablets- 40 mg of caffeine)
• Caffeine gum (Run gum- 50 mg of caffeine)

Be sure to pay attention to the caffeine amounts in the products you use. While Huma gels have 25 mg of caffeine, Carbs Fuel gels have 100 mg of caffeine.

What Are the Side Effects of Caffeine for Runners?

While many people respond well to caffeine, its important to be aware of potential side effects. It you have alot of side effects it may not be worth using caffeine while running.

Potential issues may include:

• Feeling jittery
• Increased heart rate
• GI issues
• Anxiety
• Difficulty sleeping
• Needing to urinate more frequently

Should You Use Caffeine Before Every Run?

If you use caffeine every day before a run you may not get as much of a benefit from it during a race as you would if you never used it. But it’s also important to test out how your body responds to different amounts of caffeine.

If you enjoy having coffee before your daily runs, it’s fine to continue doing so. You may still get some benefits from caffeine. You can add in some caffeinated gels for race day to get an extra boost. (This should be practiced on a few long runs).

The key is to find a plan that will provide the benefits of caffeine with minimal side effects.

Key Takeaways About Caffeine and Running

Everyone responds differently to caffeine, so for runners its important to try out some different strategies to see what is the most beneficial. There are many ways to take caffeine before and during a run, including coffee, gels, gum, and drinks. Start with small amounts and increase to see what you can tolerate. Remember that more isn’t always better, so find an amount that gives you some benefit without being too much for your body to handle.

Do you take caffeine before or during a run?

I’ve recently been on the hunt for a potential race day outfit for my next marathon. I wanted a crop with pockets, and shorts with lots of big pockets to hold small bottles and my phone. I decided to try out the Brooks Movement Race Crop and Cascadia short tight (which are actually advertised as being for trail runs). I was shocked to find that I absolutely love both items and if the weather cooperates this just may be my race day outfit in October! Oh and don’t forget about race shoes. My favorites are the Brooks Hyperion Elite 5.

You may also like:
How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide Electrolytes for Runners: Why They Matter and How to Replace Them
How to Carb Load Before a Marathon or Half Marathon

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

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When I was in high school I joined the track team and ended up racing the 400 and 800 meter distances. I was 16, I didn’t like running, and I only joined the team to stay in shape for field hockey and to socialize with friends. Fast forward 20 years and now I run long distances for fun at ridiculously early hours of the morning. How did I get from point A to point B? Will I continue to love running and working out, or is it possible that down the road I may lack motivation once again?

I think there are a few key factors that play into fitness motivation: enjoyment, purpose, and accessibility. Let’s talk through each of these factors. 

Enjoyment helps you stay motivated for the long run

It makes sense that you will want to do an activity you enjoy, right? Sometimes we need to give things a try before assuming we don’t like them. Back in high school, I didn’t like running because the way I was doing it was not enjoyable to me. I didn’t like the racing track because I felt like there was so much pressure. It was such a short time to be running that I never enjoyed the process. The entire race you are are pushing yourself 100% and it’s just painful. I didn’t do particularly well so I wasn’t getting positive reinforcement from the outcome of my race either. 

In college I gave running a try again, but this time I tried to make it more enjoyable for myself. I would run outside at my own pace, for however long I wanted to run for. I brought music to listen to or I ran with friends. Sometimes I would run on the treadmill at the gym and watch tv. I started to find that running wasn’t so bad when I could do it MY way. 

Purpose keeps you working towards your goals

Another key factor to staying motivated is having a purpose. Sometimes enjoyment is enough, but often times we need to have a purpose to why we do something. I really lacked purpose to running back in high school. In college, I knew I needed to do some sort of physical activity to balance out my not-so-healthy eating and drinking habits. Running was so effective and it was nice to not have to always rely on a gym to get in a workout.

As I finished college and entered the “real world” I knew that I needed to eventually create a healthier lifestyle. While I wasn’t about to give up drinking completely or go on a crazy diet, I did try to reign myself in a bit. Going along with that, I wanted to make fitness a habit that would last.

I actually remember that I truly jump-started my fitness habit during my senior year of college. I had sort of been on and off with working out and I hated how I felt when I went weeks without working out. So after my 21st birthday I committed to exercising for at least 20 minutes every day. Ever since then (over 20 years ago) I haven’t gone more than a few days without doing some sort of workout (not counting when I’ve been injured, postpartum, or recovering from a big race). My purpose back then was to not feel terrible, and it worked. The habit stuck and grew into something I love. 

Accessibility makes it easier to start and continue working towards your goals

In order to do something regularly, you need to have access to whatever it is you need. For running, this includes a place to run, some running shoes, and comfortable clothes. It can be pretty simple. If you are dedicated to another kind of workout then you need to make sure that you have access to whatever you need for that. (A gym, equipment, etc.)

This also includes the time to do your activity of choice. A run doesn’t take much time at all. If you go to a gym then you need to factor in the time to get there. People who cycle sometimes like to go out for longer rides, so that may take more time. Do you have childcare (if needed) to do the workout of your choice, or can your kids be there with you?

These are just some things that may come into play when you are finding motivation for your workout. When things are easily accessible, you are more likely to make them a part of your daily routine.

How can you get motivated to start working out?

For many of you I am preaching to the choir. You probably have your own fitness journey that maybe has been similar to mine in some ways. What we probably all have in common was that there was something that got us started. Maybe it was training for a race, or a goal to lose weight, or a health concern you wanted to address.

For anyone reading this who may be looking for motivation, I think it’s really important to find intrinsic motivation. What is something that will inspire you to work towards a fitness goal or to create a healthy habit?

How do we maintain motivation for the long run?

There are a few things that I think can be helpful in staying motivated for the long run, but this will differ for everyone. Some people always need a new goal or challenge to work towards. Others thrive off of routine, so if you make fitness a part of your day you are more likely to keep up with it. Some people like a no-pressure approach; just go through the motions and get it done without thinking much about it.

Consider your personality and lifestyle and what has worked for you in the past. Then make sure that your fitness activity of choice is enjoyable, accessible, and that you have a clear purpose. Taking some time to self-reflect on all of this every once in awhile can be really helpful. 

You may also like:
How I Stayed Consistent with Fitness for 15 Years
Develop Your Fitness Routine to Stay Consistent and Motivated
The Magic of the Long Run
Where did my Motivation go?
Running Goals To Keep You Focused Without A Race

What helped you to start exercising initially?
What has helped you to stay motivated for the long run?
What do you struggle with when it comes to fitness motivation? 

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How Can You Maintain Motivation for the Long Run? appeared first on Mile By Mile.

In this For the Love of the Grind book review, I’ll share my thoughts on the book, the lessons that resonated with me, and why I think it’s worth reading whether you’re an experienced marathoner or just someone who loves stories about determination and perseverance.

Who is Sara Hall?

Sara Hall is an American professional long distance runner who has competed at the highest levels of the sport for over twenty years. She is best known for her success in the marathon, as well as her longevity and consistency as an elite athlete. She is also recognized for her dedication to her family. Sara and her husband, fellow professional runner Ryan Hall, are parents to four adopted daughters from Ethiopia.

What is For the Love of the Grind About?

This is a memoir reflecting on Sara’s journey from starting out as a high school runner to becoming one of the country’s most accomplished marathoners. Along the way, she meets and falls in love with her husband Ryan, who also becomes a successful professional runner. They choose to adopt 4 daughters from Ethiopia, helping Sara to realize that running and life is about so much more than winning races.

Throughout the book she honestly and openly shares her challenges, setbacks, doubts, and the resulting personal growth, while weaving in how her faith was the cornerstone to everything throughout her life.

My Favorite Lessons from this Book

Success in Running is About More Than the Time on the Clock

I recently shared this lesson after my last 5k, and it’s woven in thorughout the duration of this book. Sara works hard day after day, through setbacks, injuries, and life challenges. Even when she doesn’t reach her time goal she is able to appreciate everything she got from her training.

While it’s not easy to give everything you have to training for a race and not see the results you want, there is almost always something to be celebrated from the work you put in.

Consistency Matters More Than Perfection

Not every workout needs to be perfect. Not every race needs to be perfect. But showing up day after day will move you forward.

It seems like Sara’s consistency over the years (and taking time off to rehab when needed) is what has allowed her to run at such a high level for so many years. For those of us who want to keep running as we get older, she is a great role model to follow.

Setbacks Are Learning Opportunities

I’ve said this so many times: you can learn so much from races that don’t go your way. And as hard as injuries are, usually you come back from them stronger and more knowledgable.

Looking back on my own running journey, I can see now how much setbacks have helped me along the way. It may be hard to understand it in the moment, but remember that setbacks set you up for a big comeback.

Finding Joy in the Process

The underlying theme of the book is about enjoying “the grind” and doing the work every day, even when it’s not exciting. Races are one day, but training cycles last for months. We all choose to run, hopefully because we enjoy it.

If you learn to love the training and the process of working towards a goal, it doesn’t hurt quite as much if you don’t reach your goal because you know that all was not lost.

Don’t Ever Count Yourself Out

There were many times throughout the book that Sara thought that she was in her last big training cycle for her last big goal. It’s hard to know how many years left of running we have, especially when you’re competing at such a high level like that.

But here’s the thing. You might as well try. It’s also true that you never know when you will be forced to stop running. I think these days we are seeing that age isn’t the limiting factor that we once thought it was.

I definitely grapple with feeling like I’m never going to run faster times now that I’m in my 40s, but you just never know. It’s totally possible. And it’s inspiring to see pro like Sara have such great success at the same age as me.

What I Love About the Book

Even though Sara is a pro runner and I am far from that, it is so relatable. Reading about her working so hard to train for a race only for it to not go her way helped me to see that it happens to everyone, even pros.

I also loved how she weaved in how her faith and family shaped her running. It shows that you can work really hard at running and care about it alot, but you can also have other priorities in your life. Family and faith can support your running and make it even more meaningful.

It felt like I was reading Sara’s personal journal. As much as I enjoy books that are focused on high level running accomplishments this was only a part of her story. It’s important to keep running in perspective. Even for Sara as a professional runner, life is about more than just running.

What to Know Before Reading

While For the Love of the Grind is about running, it’s certainly not just about running. You need to be open to hearing about other parts of Sara’s journey. In my opinion, these other parts of her life are even more interesting to learn about because they’re not things we typically get to know about a pro runner.

Who Should Read For the Love of the Grind

Anyone who is interested in reading an inspiring story about a hard-working runner who cares deeply about her family, helping others, and doing the best she can will enjoy this book.

Final Thoughts

Sara did an amazing job sharing her story and opening up about the challenges and successes along the way. I didn’t want this book to end!

Have you read For the Love of the Grind?
Do you think this is a book you’d like?

You may also like:
How to Build Mental Strength Throughout Your Training Cycle
How to Manage Race Nerves Before a Big Race
How to Structure Marathon and Half Marathon Training for Long-Term Progress

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post For the Love of the Grind Book Review: Lessons Every Runner Can Learn appeared first on Mile By Mile.

Electrolytes are minerals that help regulate fluid balance, muscle contractions, and nerve function. As you sweat during a run, you lose both water and electrolytes, especially sodium. Replacing those losses at the right time can help maintain hydration and reduce the risk of issues like muscle cramping and fatigue during longer workouts.

Not every run requires electrolytes. Your electrolyte needs depend on factors such as the duration and intensity of your run, the weather, and how much you sweat. Understanding when electrolytes are beneficial vs when plain water is enough can help you create a hydration plan that supports your training.

Let’s talk about why electrolytes matter for runners, which minerals are most important, when to use electrolytes, and practical tips for staying properly hydrated before, during, and after your runs.

What Are Electrolytes?

Electrolytes are essential minerals that help with many key functions in the body. They facilitate communication between muscles and nerves by moving in and out of your cell walls. Their primary functions include fluid balance, muscle function, nerve signaling, and balancing pH levels.

The main electrolytes include sodium, potassium, magnesium, calcium, and chloride. Usually for everyday hydration plain water is enough, especially if you are eating a balanced diet. Sports drinks and other products can help replace lost electrolytes during prolonged exercise or illness.

Why Are Electrolytes Important for Runners?

When we run and sweat we lose both water and electrolytes. You may experience fatigue, muscle cramps, reduced performance, or even more serious conditions like hyponatremia (dangerously low blood sodium) if they are not replaced.

Sometimes water alone isn’t enough to stay hydrated. Using electrolytes can help your body retain the fluids that you drink. If you have ever felt like you were drinking lots of water and still thirsty, this may be why.

Electrolytes also support muscle contractions and can play a role in cramping. Additionally, they help with nerve function, and low electrolytes could result in feelings of weakness or sluggishness.

Replacing electrolytes appropriately can help with overall performance, delaying fatigue and reducing the risk of dizziness and headaches. It can also help with recovery after a run.

How Do Runners Lose Electrolytes?

As your body works to regulate its core temperature during a run, it produces sweat that pulls these essential minerals out of your system. Running in the heat and humidity causes more sweat, resulting in higher electrolyte loss.

Everyone has different sweat rates, which is why some people may feel like they are more affected by running in the heat more than others.

Sodium and chloride are lost in the greatest amounts. They are the primary electrolytes found in the the fluid outside your cells from which sweat is produced. Sodium plays a major role in regulating body fluids, and chloride is the negatively charged electrolyte that pairs with positively charged sodium to maintain electrical neutrality in body fluids.

Signs You May Need More Electrolytes

If you are someone who finishes a run and notice that your body is caked with salt, you are likely a salty sweater and may need more electrolytes. Some signs to look out for are muscle cramps, fatigue, dizziness, headaches, or decreased performance.

Of course these symptoms could have other causes, but you can try to rule out electrolytes being the issue by increasing your intake.

Best Sources of Electrolytes for Runners

Runners often get electrolytes through sports drinks or hydration powders. Electrolyte tablets are another option. Some gels now have electrolytes in them, and you can also get some from whole foods.

Here are a few options

When Should Runners Take Electrolytes?

Electrolytes can be helpful before, during and after a run. The timing depends on some specific factors.

Consider taking electrolytes before a run if you’re running for 90 minutes or longer, training in hot/humid weather, and if you’re a salty sweaty. Having a drink with electrolytes 30–60 minutes before your run can help you begin your run well hydrated, especially if conditions are warm.

Electrolytes become increasingly important during long runs more than 90 minutes, in hot/humid conditions, and during high intensity workouts. During these runs, your body loses electrolytes through sweat. Replacing some of those losses can help maintain hydration and support muscle and nerve function.

If you are unsure of where you start, try consuming 300–600 mg of sodium per hour for runs 90 minutes or longer. Some heavy sweaters may need more than that.

After a run, electrolytes are especially important if you lost a significant amount of sweat. Pairing electrolytes with fluids and a balanced meal containing carbohydrates and protein can help speed recovery.

How Many Electrolytes Do Runners Need?

Electrolyte needs vary based on sweat rate, sweat sodium concentration, workout duration, weather, body size, and individual physiology. It’s most helpful to focus on sodium, since it’s lost in the greatest amounts through sweat. For 60-90 minute runs, try 200-400 mg/hour. For runs over 90 minutes, try 300-600 mg/hr. Heavy or salty sweaters may need up to 600-1,000mg (or more)/hr.

Final Thoughts about Electrolytes

Keep in mind that electrolytes are not needed for every run, but they get more important as runs get longer, hotter, or more intense. Every runner has different electrolyte needs, so you may need to experiment to see what works for you. Be sure to practice taking electrolytes on your training runs so you can go into race day prepared.

Do you use electrolytes during training?

You may also like:
How to Carb Load Before a Marathon or Half Marathon
Pre-Run Snack Ideas For Morning Runners
The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)
10 Common Running Mistakes and Simple Fixes to Run Stronger

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Electrolytes for Runners: Why They Matter and How to Replace Them appeared first on Mile By Mile.

BRRC Women’s Distance Festival

The BRRC Women’s Distance Festival is held by the Baltimore Road Runner’s Club and is a part of the Maryland RRCA’s Women’s Distance Festival Series. It took place at Meadowood Regional Park along a looped path. I’ve run there a bunch of time so I was familiar with the course.

There was alot that was appealing about this race: local, easy logisitics, inexpensive, and small. However, I knew it would likely be really hot with an 8am start time in mid July. Also, the course has a substantial hill. I wasn’t sure how many times we would run it or which way the course would loop.

Race Morning

With an 8 am start time and short drive I had plenty of time to prepare in the morning. I drank coffee, ate a pop tart and banana, and got my kids situated. I left a little before 7 so I could get my bib and warm up.

After few days of bad air from wildfire smoke we were back to the normal range that morning. The weather was typical- high 70s but very humid and sunny so felt like it was in the mid 80s.

Picking up my bib was super easy, and since there was a parking lot right outside the park I went back to my car to leave by premium there. Around 7am I ate a honey stinger waffle and then had a gel around 7:45. (I really had no idea how to fuel for a 5k since it’s been so long and I was running much later than I’m used to).

I did a warm up that included a 15 minute easy run and some strides. At 7:50 I found the start line. The path is fairly narrow, so I wanted to get up front so I wouldn’t get boxed in. The race was not chip timed. There were a couple of women who looked very fast who lined up in the front, but no one else wanted to be up there.

BRRC Women’s Distance Festival

The course started right before the hill, and we would do 4 laps of the .8 mile loop, finishing .1 mile before the start line. This meant we would be running the hill 4 times.

The first time running it wasn’t too bad because I was just starting out. I think I may have gone out too fast, but it was hard to gauge my effort running a 5k on a hill. I felt like I got into a better rhythm on the back end of the hill, and hung out in 4th place for a bit.

Each loop was significantly harder than the last, mainly due to the hill and knowing I would have to do it again. On the last lap I strongly considered walking the hill, but I knew I would regret it. A few of us passed each other during the last mile and I was pretty sure I was 6th.

While I didn’t have a goal for this race, I really wanted my pace to be under 8:00min/mile. I didn’t think that would an issue until I was actually running in the heat and going up that hill 4 times!

I actually don’t think this map does a great job portraying the elevation. Each loop was a steep uphill, steep downhill, then a longer stretch of downhill followed by a longer stretch of uphill before hitting the steep uphill again.

I finished in 24:42 (according to my watch) which was 7:48 pace for 3.16 miles. My slowest 5k time ever! Official time ended up being 24:44.

I walked around, got a cool towel, and then did a cool down jog. The race director had mentioned that there would be age group awards but I had to get home to get the kids to swim lessons. I later found out I was 1st in my age group.

Race Reflections

While I didn’t specifically train for this race I was hoping to do a little better. I know that the course made it especially challenging. We had 220 ft of elevation gain for a 5k. But it was a good effort and I got to practice racing without it being a full marathon with more pressure.

I used to be able to bust out a 22 minute 5k with no training, but I guess I am getting older and that just can’t happen anymore!

The good news was I wasn’t really sore the next day and was able to pick back up with marathon training.

What I wore (affiliate links):
Brooks Lux Tank
Brooks Hyperion Elite 5
Brooks 3 Pocket Sports Bra (discontinued)
Oiselle Shorts (very old- discontinued)
Balega Running Socks

Have you ever run a 5k during marathon training?

You may also like:
5k Tune-Up Workout
Fast-Finish Focused 5k Workout
Couch to 5k Training: How to Successfully Train for Your First Race

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post BRRC Women’s Distance Festival Race Recap appeared first on Mile By Mile.

What is Burnout from Running?

Before we move on, it’s probably a good idea to define running burnout! How do you know when this is a problem for you? Some signs may be feeling sluggish on your runs or overly tired in general, your motivation is low, you just can’t recover from a workout like you usually can, or you just feel “off” and there is no other explanation. Try to rule out any other issues like a health problem or nutritional deficiency before assuming that you are experiencing burnout.

What Leads to Burnout from Running?

Burnout is one of those things that you may not realize is happening until you’re already experiencing it. Sometimes you may not even know you have experienced burnout until you are past it and can reflect on what you went through. Burnout can happen from running too much, not giving yourself a break, high overall stress, and many other factors.

Since it is hard to know exactly what leads to burnout it is important to always follow a good training plan, periodize your training, and pay attention to how you are feeling. If you are always running hard you may be at a higher risk for burnout.

When it comes to overall stress, our bodies don’t know the difference between running stress and other forms of stress. So if another area of your life is stressful it can be helpful to back off of running to give yourself a break. Not recovering enough can be another factor that leads to burnout. It’s important to note that these factors can also make runners more prone to injuries, so they are worth paying attention to!

How to Prevent Burnout from Running

Focus on recovery

It’s important for many reasons to have enough recovery after a hard workout. This will help you perform better and make progress in your running, but is also important for your overall health and to prevent burnout. Make sure you are taking rest days and including easy runs in your training.

Fuel properly

Our bodies need fuel to run and perform well, and if we don’t give it the energy it needs we will suffer and will notice the effects in our running. If fueling is a challenge for you, or you aren’t sure if your diet is impacting your running, consider working with a registered dietician who can provide you with individual guidance.

Take an off-season

Just like we need recovery throughout the week, we also need periods of recovery throughout the year. Plan for a week or two after a goal race to really take some down time. This will help you mentally and physically to recover and prepare for the next cycle of training.

Follow a good training plan

A good training plan will include runs that are appropriate for your fitness. Your training should build over time without huge jumps in mileage or hard efforts. By following a training plan it will also ensure that you include rest days, easy runs, and other important pieces of recovery.

Run most of your runs easy

To avoid burnout or overtraining you don’t want to be running hard every day. This will prevent you from making progress and can also put you at higher risk for injuries. Many runners do well with 1-2 harder runs a week and 2-4 easy runs. And taking some time to ONLY run easy for awhile is ok too! This will help you build a base and prepare for your next period of training.

Pay attention to how you are feeling

Burnout from running can really creep up on us. Try to notice any changes in your energy, how you’re feeling on your runs, if you’re needing more sleep, etc. If you are sluggish for more than a few days try to back off your workouts for a bit. The sooner you take a break, quicker you may be able to bounce back!

You may also like: 9 Ways to Increase Energy as a Marathon Runner

Balance your stress

I’m not going to try to tell you to eliminate life stress or even try to reduce it. Life is stressful and sometimes there is no way around that! But we need to find some balance with how we stress our bodies. If work is stressful, you may need to back off running a bit. If your home life is causing you stress, maybe running will help but you will need to run less and keep your runs easy. Try to find a balance that make you feel the best.

You may also like: 5 Simple Self-Care Tips for Runners

Summary

When we train hard, we are at risk of pushing ourselves past our limits. By following a good training plan and listening to your body burnout can be prevented. And once you experience burnout, it’s important to learn from the experience to prevent it from happening again!

You may also like:
Tips for Overcoming a Running Slump
How To Stay Motivated When You Just Don’t Want To Run
Prehab Over Rehab: 5 Ways to Prevent Injuries Before They Happen
On Seeking Balance
Running Goals To Keep You Focused Without A Race
10 Common Running Mistakes and Simple Fixes to Run Stronger

Have you ever experienced burnout?
What has helped you to prevent or overcome burnout?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post What Leads to Burnout From Running and How to Prevent It appeared first on Mile By Mile.

The truth is that effective carb loading is much more strategic than one single high-carb meal. When done correctly, it helps maximize your body’s glycogen store (the carbohydrates stored in your muscles that serve as your primary fuel source during long distance running). Starting a race with full glycogen stores can help you maintain your pace longer, delay fatigue, and avoid hitting the wall.

Understanding how to carb load properly can make a noticeable difference on race day. In this post you’ll learn when to start carb loading, how many carbohydrates you need, the best foods to eat, common mistakes to avoid, and practical tips to help you fuel effectively.

What is carb loading?

Carb loading is a nutrition strategy that helps endurance athletes maximize the amount of glycogen in their muscles before a long race. Glycogen is your body’s preferred source of energy during exercise (versus using fat or protein).

By increasing your carbohydrate intake in the days leading up to a race while reducing your training volume, your body stores more glycogen than it normally would. These extra energy reserves can help you perform well on race day.

Effective carb loading typically begins 2–3 days before race day and involves consistently eating carbohydrates throughout the day along with plenty of water. This approach allows your muscles to fully replenish their glycogen stores before you start your race.

Who Should Carb Load?

Carb loading is most beneficial for athletes participating in endurance events that last 90 minutes or longer. If you’ll be running a long distance race, starting the race with full energy stores can help you maintain your pace for longer.

You should consider carb loading if you are preparing for a marathon, half-marathon, ultra marathon, or another endurance event such as a triathlon.

For runners racing a 5k or 10k, carb loading is generally unnecessary. These shorter races rely primarily on the glycogen your body already stores through your normal daily diet. Instead, you can focus on eating balanced meals (with a focus on carbs that you know your body handles well), staying hydrated, and having a familiar pre-race meal the night before and the morning of the race.

It’s also important to remember that carb loading works best when it’s paired with a reduced training load during the final few days before your race. This should be happening as you are tapering for your race. As your mileage decreases during your taper, your muscles have the opportunity to replenish and store additional glycogen.

When should you start carb loading?

Carb loads usually start 2 to 3 days before a race. Some factors to consider are how long you will be racing and your weight. These factors impact how many carbs you need to store, and can in turn help you determine the length of your carb load.

When I am planning a carb load I like to use the calculator provided by Featherstone Nutrition. A couple of guidelines Meghann provides are that if you think you will have trouble increasing your carbs to do a 3 day carb load and that if the calculator is recommending >800 grams of carbs per day to try a 3+ day carb load.

To use the calculator, enter your age, height, weight, and choose your race/estimated time. Then you can choose your preference between a 2 and 3 day carb load. You can compare the results for each and decide which works better for you.

For example, if I am carb loading for a marathon I would either need 484 g of carbs per day over 3 days or 725 g of carbs per day over 2 days. The 3 day carb load sounds much more manageable and is what I usually do.

How many carbohydrates do you need?

While the calculator linked above can provide you with recommendations, if you are looking to fully load glycogen stores you would need 10-12 g/kg over 2 days or 8 g/kg over 3 days.

As I noted, I usually aim for about 480 g per day for 3 days leading into a marathon. This is harder to do then expected. It’s important to spread out meals and snacks throughout the day and always drink plenty of fluids which is needed to store carbs as glycogen.

What foods should you eat?

Aim to build most of your meals around carbohydrate rich foods while keeping fat and fiber moderate. This can help maximize your glycogen stores and reduce the risk of stomach issues on race day.

Grains and Starches

These are great sources of carbohydrates and can form the foundation of your meals.

• Pasta
• White or brown rice
• Bread, bagels, English muffins
• Oatmeal
• Cereal
• Pancakes and waffles
• Potatoes and sweet potatoes
• Pretzels
• Crackers

Fruit

Fruit provides carbohydrates but you should limit anything high in fiber as you get closer to race day.

• Bananas
• Apples
• Grapes
• Berries
• Oranges
• Applesauce
• Dried fruit

Easy Snacks

These snacks can help you meet your carbohydrate goals between meals.

• Granola bars
• Rice cakes with jam or honey
• Fig bars
• Graham crackers
• Applesauce pouches

Drinks

Fluids can also contribute to your carbohydrate intake while helping you stay hydrated and store glycogen.

• Sports drinks
• Fruit juice
• Smoothies
• Electrolyte drinks that contain carbohydrates

Foods to avoid before race day

As race day approaches, it’s important to reduce foods that are high in fat or fiber. These foods may increase the likelihood of GI issues while running. Here are some foods to avoid or limit in the days leading up to a race.

• Fried or greasy foods
• Heavy cream sauces
• Beans or lentils
• Very high-fiber cereals and breads
• Salads and vegetables (especially raw veggies)
• Spicy foods
• Alcohol

Try to stick with foods you’ve eaten during training that have worked well for you. Race week is not the time to experiment with new foods. Choosing familiar foods will help you feel your best and reduce the chances of GI issues before and during your race.

Example of foods to eat during a carb load

A simple rule during a 2–3 day carb load is to include a carbohydrate source at every meal and snack. For example:

• 1 bagel = ~55 g
• 1 banana = ~27 g
• 20 oz sports drink = ~32 g
• Total= ~114 g of carbohydrates

Common Carb Loading Mistakes to Avoid

Alot of runners don’t know how to carb load properly, especially if it’s their first race. Avoid these common mistakes to get the most out of your carb load.

1. Only focusing on carbs the night before a race.

One of the biggest myths about carb loading is that it means eating a huge pasta dinner the evening before your race. While a carbohydrate rich dinner can be part of your plan, your muscles need 2–3 days of increased carbohydrate intake to fully maximize glycogen stores.

2. Worrying About Weight Gain

As you store glycogen, your weight may temporarily increase. This is actually a good sign! By race day, your body is carrying the fuel it needs to perform at its best. As you run, you’ll gradually use those glycogen stores, and the associated water weight will naturally decrease. If this is a concern for you try to avoid getting on the scale in the days leading up to your race.

3. Choosing High-Fat Foods

Foods like pizza, burgers, creamy pasta dishes, and fried foods may contain carbohydrates, but they’re also high in fat, which slows digestion and can leave you feeling heavy or sluggish on race day.

4. Eating Too Much Fiber

High-fiber foods are healthy, but eating large amounts in the days before your race can increase the risk of bloating, gas, or frequent bathroom stops.

5. Forgetting to Hydrate

Glycogen is stored along with water in your muscles. If you’re dehydrated or not drinking enough fluids, your body won’t store glycogen as effectively. Remember to drink fluids consistently throughout race week and include some electrolytes.

6. Trying New Foods

Race week is not the time to try new foods. Stick with the foods you’ve practiced eating during your training cycle.

7. Ignoring Your Taper

Carb loading works best when your training volume decreases. Reducing your mileage while increasing your carbohydrate intake allows your muscles to fully replenish their energy stores before race day.

Final Thoughts on Carb Loading

Successful carb loading is about preparation and using a strategic approach to prepare your body for a long distance race. By starting your carb load 2 to 3 days before your race, choosing familiar foods, and staying hydrated, you’ll give your body the best chance to run strong on race day.

What challenges have you had with carb loading before a race?

You may also like:
Pre-Run Snack Ideas For Morning Runners
Is It Normal to Feel Worse During Taper? Marathon Taper Side Effects Explained
The Ultimate Guide to Preparing for a Long Run (Fueling, Gear & Mindset)

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How to Carb Load Before a Marathon or Half Marathon appeared first on Mile By Mile.

The key is incorporating plyometrics strategically. Adding in too much too soon can increase injury risk, but a well-planned approach can complement your running and other workouts. Let’s discuss the benefits of plyometric training for runners, the best exercises to include, and how to safely add them to your running routine.

What Are Plyometric Exercises?

Plyometrics are explosive exercises that train your muscles to generate force quickly. They involve a rapid stretching of a muscle followed immediately by a powerful contraction, a process known as the stretch-shortening cycle. They can help improve how efficiently your muscles, tendons, and nervous system work together in this process.

When your foot hits the ground while running, your muscles and tendons briefly store energy before releasing it to propel you forward. Plyometric training improves your body’s ability to store and release that energy efficiently, helping you run faster and with less effort.

Benefits of Plyometric Training for Runners

Plyometrics can be beneficial to runners in several different ways. They can help increase running power and improve running economy. They can also help to improve speed, balance, and coordination. Additionally, if used properly they could even help with resilience to prevent injuries.

Who Should Add Plyometrics to Their Running Routine?

Plyometrics can be helpful for any runner, but it’s important to already have a consistent training base in place.

If you are looking to improve speed or running economy it’s worth considering adding in plyometrics. They can be helpful in preparing for races from the 5k all the way up to the marathon (or longer).

It’s also worth noting that plyometrics should be used after a strength routine is in place. They compliment other strength exercises well, but you will want to be comfortable with the basics first.

When to Include Plyometric Workouts in Your Training Schedule

Plyometrics place significant stress on muscles and tendons, so its important to do them when you are feeling relatively fresh. They can be completed before a hard run or before a strength session. A dynamic warm up should be completed first.

Start with 1 session per week of 2-3 exercises. You can progress to 2 sessions per week once you are comfortable with the exercises. During a training block you can continue using plyometrics but may reduce the sessions, exercises, or sets.

The Best Plyometric Exercises for Runners

Jump Squats

Start by standing with your feet shoulder width apart, core engaged, and chest upright. Lower into a squat, and explosively jump straight up. Drive through your feet and swing your arms upward to propel yourself into the air. Extend your hips, knees, and ankles completely at the top of the jump. When you land, touch down lightly on the balls of your feet and immediately bend your knees to absorb the shock.

Bounding

Start in an athletic stance, leaning your torso slightly forward, engaging your hips and glutes. Explosively push off the ground using your back leg, extending fully through your ankle, knee, and hip to create maximum power. Drive the knee of your free leg up to about a 90-degree angle while swinging the opposite arm forward for momentum. Land flat-footed or on the ball of your foot and keep your foot strike directly underneath your hips to absorb the impact. Start the next bound right away by driving off the leg you just landed on.

Box Jumps

Stand facing a sturdy plyo box at a distance where your arms can reach forward and fingertips lightly touch the edge (about 1 to 1.5 feet). Set your feet hip width to shoulder width apart, ensuring your toes are pointed straight ahead. Push your hips back and bend your knees into a quarter-to-half squat position which reaching your arms behind you.

Jump upward to the box by rapidly extending your hips, knees, and ankles. Swing your arms forcefully upward and forward to propel your body into the air. Bring your knees toward your chest to help clear the height of the box. Land softly in the middle of the box with both feet at the same time. Your landing stance should closely mirror the stance you had when you started the jump.

Skater Jumps

Stand on one leg in a half-squat or athletic stance with your chest up and core engaged. Cross your free leg slightly behind you. Push off explosively through the glute of your standing leg to jump laterally to the opposite side. Use your arms to drive momentum. Land softly on the ball of your opposite foot. Allow your knee and hip and let your trailing leg sweep behind you. Immediately push off your new standing leg to jump back to the starting side.

Single-Leg Hops

Stand tall on one leg with a slight bend in the knee and hip. Propel yourself upward primarily using your ankle and calf. Keep your opposite leg bent or tucked behind you and bounce continuously. Land lightly on the ball of your foot with a soft knee. Pump your arms in a running or jumping motion.

Final Thoughts on Adding Plyometrics to Your Running Routine

Plyometric training can be a valuable addition to a runner’s training plan when used strategically. By incorporating explosive movements such as jumps, hops, and bounds, runners can develop greater power, improve running economy, and build the strength needed to run more efficiently. These benefits can lead to better race performances.

Have you ever used plyometrics in your training?

You may also like:
How to Structure Marathon and Half Marathon Training for Long-Term Progress Why Tempo Runs Matter and How to Add Them to Your Training
How to Build Mental Strength Throughout Your Training Cycle

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How to Incorporate Plyometric Exercises Into Your Running Routine appeared first on Mile By Mile.

When introduced gradually with adequate recovery, faster running can make you a strong runner in many ways. Let’s talk about what speedwork actually includes, when you’re ready to add it to your training, and how to safely progress your workouts.

Why Speedwork Matters for Distance Runners

Speedwork is an effective way to become a stronger, faster, and more resilient runner if done correctly. It can help improve running economy and efficiency. It can also be fun! Yes, speed workouts are usually hard but they are also a good way to change things up throughout the week.

What are Types of Speed Workouts?

I think of speed workouts as anything that involves running faster than an easy to moderate pace. This includes intervals, fast repeats, tempo runs, and fartlek workouts. Strides can also be a type of speed workout, but they don’t usually have the same level of demand as the other workouts.

Make Sure You Have a Strong Base First

Before adding in speed workouts its important that you have been running consistently and have a strong base. The mileage you need varies from one runner to the next, but make sure you are running at least 3 days a week. This would mean if you do 1 speed workout you would have 2 runs at an easy pace.

If you have just been injured give yourself time to get back to easy runs before adding in speedwork. Running too hard too soon can set you back again.

It’s common for runners who are starting out to want to run faster and faster each week once they are seeing progress. Try to be patient and balance your speed workouts with easy runs.

Start with Strides Before Structured Workouts

Strides are a great way to ease into speed workouts. You can do them 1-2 times a week at the end of an easy run.

Strides are short accelerations where you gradually get faster over the course of about 20-30 seconds. They cover short distances (50-100 meters) and you should build up to about 80-90% of your maximum speed while also focusing on maintaining good running form.

To start doing strides, ease into a fast pace for the first 5-10 seconds until you reach your goal speed. Try to stay relaxed and focus on good form. Slow down over the last 5 seconds before stopping to take a full recovery. Wait about 90 seconds to 2 minutes before starting your next one.

Introduce Only One Speed Session Per Week

When you start doing speed workouts, aim for one workout per week, with the rest of your runs being easy. You may notice that as you start adding in speed workouts that you need to slow down more on your easy runs, and that’s ok!

Try not to do your speed workout right after a strength session or on a day before or after a long run. This may mean a speed workout on Tuesday and a long run on Saturday, with easy runs on the other days.

Most runners don’t need 2 speed workouts a week. I find that one true speed workout plus a day of strides works well, with some weeks having a long run workout added in. Take your time adding in more speed throughout the week and make sure you are recovering properly.

Prioritize Recovery Between Speed Sessions

Following a speed workout make sure you have a rest day or an easy run planned. Some runners do a strength workout following a speed session to keep hard days hard and easy days easy. Be mindful that you will really need to focus on recovery if you do this.

Other ways to recover after a speed workout are by focusing on good nutrition and sleep habits. Also, if you notice any excessive fatigue, signs of injury, or general signals of burnout it’s a good idea to back off of speed workouts for a bit.

Common Speedwork Mistakes That Lead to Injury

Some runners do their speed workouts too hard, which means they will not be as effective because you won’t be able to recover from them well. Make sure you stick to your plan and appropriate paces.

Another common mistake is skipping a warm up. You can start with easy running, drills, strides, and/or dynamic stretches to help you prepare for your workout.

Also be mindful of your mileage progression as you are adding in speedwork. If you are building your mileage quickly it’s best to focus on one thing at a time (mileage and then adding in speed).

Finally, don’t ignore recovery! This is a key piece to getting the most out of speed workouts and running faster.

Example Progression for Adding Speedwork Safely

I like to start runners off with a few weeks of strides before adding in more speed workouts. This varies, but I’ll give anywhere from 2-6 weeks of strides depending on the runner.

From there, we usually move into fartlek workouts. These are fairly unstructured, but may be based on time or effort (for example, 10 x 1 minute hard around 5k-10k effort with 2 minutes of easy running after each).

Fartleks can be used in many different ways and at many different points in the training cycle. If a runner is training for a race then once they are comfortable with fartleks we will move to more structured workouts. These could included intervals at specific paces or tempo runs.

During a training cycle we will focus on race specific workouts depending on the distance of the race.

How to Know Your Speedwork is Effective

There’s more to speedwork than just hitting your paces in workouts. Are you feeling stronger? Recovering well? Hitting your race goals? I always says it’s better to run less or slower speed workouts in favor of a strong and fast race. You don’t want to race your workouts. Save that really hard running for when it matters most.

How do you use speed workouts in your training?

You may also like:
How to Structure Marathon and Half Marathon Training for Long-Term Progress Why Tempo Runs Matter and How to Add Them to Your Training
How to Use the Treadmill to Improve Race Performance
How Long Distance Runners Can Train For a Strong 5k
3 Ways to Progress Your Running After Building a Base

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How Runners Can Safely Introduce Speedwork Into Training appeared first on Mile By Mile.

Timing of the pre-run snack

Over the years I’ve found myself running at different times of day. Initially I ran after work in the late afternoon/early evening. I then transitioned to a mix of morning and afternoon workouts. Now I always run in the morning, but the start time of my run can vary based on my schedule. Some mornings I start my run very early (like 4am).

The one thing I know about myself is I don’t like to eat a huge meal before a run, but I do like to make sure I have something in my stomach. Even if I am starting my run at 4:00 am, I like to give myself a few minutes to have coffee and eat a pre-run snack. Personally, I have found I can run pretty soon after this so I don’t need to give myself time to digest, but everyone is different.

Considerations of your pre-run snack

When considering a pre-run snack I think about a few things: What will sit well in my stomach? What will sound good to me early in the morning or whatever time I need to eat? What will give me sustained energy for my run? What will be easy to eat in the morning?

If you are looking to change up your pre-run snacks, those are some things to consider. You might want to play around with how much you can eat before your run and how soon you can eat before you start running.

What about fasted runs?

A few years ago I wrote a post about trying a fasted run. At the time I wasn’t always eating before a run. Since then I have found that eating something before a run works better for me. Based on what I have read and my personal experience, the benefits to eating something before running outweigh any possible benefits to fasting.

Pre-Run Snack Ideas for Morning Runners

• Toast with peanut butter/almond butter
• Banana with peanut butter/almond butter
• Oatmeal (with mix-ins like nuts, nut-butters, fruit, etc.)
• Low-sugar cereal like Cheerios
• Honey stinger waffle
• Superhero muffins from Run Fast Eat Slow
• Chocolate Chip Oatmeal Snack Bars
• Waffle or pancake with nut butter
• Pop tart(s)
• Graham crackers
• Bagel
• Energy gel or chews

Trial and error with pre-run snacks

Figuring out what works for you may take some trial and error. As you can see there are a range of foods I included in my list. Some are much lighter snacks and some are heavier. Some include fats and some are mostly carbs. You will also need to adjust how much you eat based on how long you will be running for.

Before having kids I would almost always eat a banana (sometimes with nut butter) or a honey stinger waffle before I ran. That worked for me. During the years of breastfeeding, I was pumping before my runs and needed more fuel. I started eating a bowl of oatmeal with PB while I pumped before I ran. Then for a while I made a batch of the chocolate chip oatmeal snack bars to eat before runs. Now I tend to grab a pop tart because they are quick and easy.

They key is trying different things and finding what works best for you! It also helps to have a few different options that you like.

You may also like:
How I Plan My Morning Routine to Fit in an Early Run
Injury Recovery and Nutrition
5 Ways for Runners to Save Time
Trader Joe’s Favorites For Runners

What are your favorite pre-run snacks?
Can you eat a full meal before you run or do you eat snacks?
Have your pre-run snacks changed over the years?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Pre-Run Snack Ideas For Morning Runners appeared first on Mile By Mile.