Congratulations on having a big week this past weekend! Completing many of your longest efforts of the season to date and, for some, ever! It can be both an empowering and daunting feeling at the same. Additionally, if you're like me, you're asking yourself does this mean I need to keep doing more? More is better, right? Wrong. Just like running your race pace every day doesn't make race day any easier the same with always doing the most mileage every week/weekend. Making sure you're holding the reigns a little tighter than usual for yourself can go far in the long run (sorry, not sorry for the pun). This can be done in a number of ways:
| 1. | Stick to your mileage goals for each day/week. If something happens and you can't run/walk for a couple of scheduled days in the week don't try to over compensate later in the week. |
| 2. | Get that extra sleep. More activity means you need more recovery afterwards. My college coach used to say for each weekly mile you're completing you need to add a minute of sleep on top of what you normally would have each night. For example if you're running or walking 30 miles a week and you normally get 8 hours of sleep per night you should be getting 8 and half hours of sleep each night. I know many of you are laughing right now, but the idea is now it a great time to be more strict on your bedtime. |
| 3. | Nutrition and hydration. You don't have to be perfect just focus on making conscious and better choices when they present themselves. Also note that while we've had better temperatures lately it doesn't mean your hydration doesn't stop. |
| 4. | Go out of your way to wash your hands. The higher mileage and training level you are doing comparatively to what you're used to can run down your body's ability to fight back bugs especially if you happen to be over reaching in your training. |
| 5. | Check out your shoes. They are your most important piece of equipment. It's not just if they are wearing a little hole at the big toe or the tread is wearing out. It's about are they absorbing impact for you. Your shoes can look great and be shot. If you're not great at keeping track of your mileage on your running shoes do the "aches and pains" test. Ask yourself are my knees, hips, or shins just a little more sensitive than usual this might be a sign that you're due for a new pair. This is also the time in the season that you'll have time to adjust to them prior to your race assuming you don't wear a racing flat. |
You all have been working so hard! Let's keep up the good work!
Connect With Us
see the latest from Fleet Feet Columbus