We believe in Torture…

Well the marathon training is in full swing and that means the aches and pains are starting to rear their ugly heads…Especially for our two “newbies” (actually 3… we just had another recruit this weekend. Boot camper and friend MJ made the big leap and signed up for the same San Francisco “full” that we’re doing in July….Yay MJ!)

Anyhoo…. guess what all three of them have in common….you guessed it PAIN!

Yes actually all three of them are in varying degrees of pain. Rose’s ankles are swollen to twice their size….MJ is battling her long term battle with Migraines (every time she runs it induces a migraine) and Jesseka may have a stress fracture!

So this begs the question is “pain” normal, is it a necessary part of the training or is it possible to train for a marathon without experiencing pain?

The answer is absolutely Yes (well maybe just a little). Properly training for a marathon requires that you learn to listen to your body. It requires you to walk that fine line between pushing yourself through discomfort while stopping short of pain and injury.

It is absolutely necessary to GET UNCOMFORTABLE… but there are subtle layers of discomfort and none of them should result in full blown pain.

Here are a few key ways you can avoid injury while stacking on those miles:

• Follow a training program properly geared to your particular entry level. Are you a novice? Have you built up a base of running or are you brand new to the sport? What is the longest distance you regularly run or walk? All of these questions are essential for putting together a proper training program.
• Proper clothing, everything from your underwear to your outer layers need to be dialed in. Remember try to avoid cotton and use synthetic socks ALWAYS!
• This includes shoes… which opens a huge can of worms but the best thing to do is to go to a “running” store where they will fit you, properly, for shoes. The best stores are those that are willing to back up what they’re selling by allowing you to return the shoes even after they have been worn. This way after a run or two if you decide they’re not going to work for you. You can return them. Running is a fairly inexpensive sport but remember not to cheap out too much on your shoes! They need to be traded out every 400-600 miles.
• Proper hydration is crucial to proper training. The basic rule of thumb during a run is to take in 4-6 ounces every 15-20 minutes. Which means you should have downed one of those 16.9oz water bottles in just one hour of running. But what if you are dehydrated before you even begin? Then you are setting yourself up for failure and misery (headaches, nausea, slow recovery and not to mention poor performance). Mild Dehydration can affect performance by 33%. A loss of 2% of your body weight during a run will cause impaired performance…10% will cause heat stroke and send you to the hospital so if you’re concerned that you may not be properly hydrating during your workouts, you can weigh yourself before and after your run to see where you’re at. There is such a thing as too much water (it’s called hyponatremia) so don’t just down a few gallons and think it will make everything okay…remember this is all a lesson in learning balance and how to listen to your body because it’s always talking…In fact the way it’s telling you how hydrated you are is by the color and odor of your pee. So check it out! It should be very pale (almost entirely clear) and odorless.
• Learning what amount of “soreness” you should run with and when you need to not push through the pain. Whenever you incorporate something new into your training program you will most likely experience DOMS (delayed onset muscle soreness) this is the type of soreness you don’t feel right away but instead 24-48 hrs after the workout. This is a great type of soreness because it means you have required something “new” of your body and weaker cells that have previously been dormant now have micro-tears in them that will take up to one week to heal. It sounds bad but it’s the only way the body improves and gets stronger and faster. If you know you added something “new” to your routine like; speedwork, hill work, or extra mileage then it’s time to keep the workouts easy until you have recovered from that hard workout.

It is normal to be sore and sluggish during your first mile but if your body doesn’t bounce back after that first 10-20 minutes it can be a sign to pack it in for the day. Also redness, swelling or unilateral pain (meaning one side hurts but not the other side) are all signs that you should take the day off from running and possibly see a Doctor if the pain does not resolve with an ice bath (see video).

• Cross training is an absolute MUST. Your cross training should include strength training, core work (like Yoga and/or pilates) foam rolling, stretching and RECOVERY. This is essential to remain injury free long term. So if you like running you better learn to like all the rest of this stuff too or you’ll lose the ability to keep running!
• Step away from the treadmill. If you tell me you’re training for a race and most of your training is being done on a treadmill you will see me physically cringe! The fact of the matter is you need to get away from your treadmill and run in the “real world”…whenever possible. They are two entirely different things. Don’t believe me? Go for a run outside and tell me I’m wrong (Yes I know it was much different wasn’t it). Treadmills are great for horrible weather days (don’t forget learning to run in the rain and heat is important too because it could very well be less than ideal weather on your race day) and they are good for recovery runs when you feel like your okay to run but need to take it easy because the surface of the treadmill will create a softer run for you….But the majority of your runs need to happen in the real world.

***let me add an important note to this. I have known a few amazing individuals who did not have the luxury of running in the “real world” I know a Naval Officer who trained for an Ironman entirely on the ship with the use of a stationary bike and treadmill. In those extreme circumstances, it’s not impossible, just not ideal. So if it means not doing the race, at all, by all means go ahead but if you have the option always choose the pavement.

• Mandatory maintenance that’s what I call seeing the Chiropractor/A.R.T. practitioner and massage therapist. It’s like changing the oil on your car it’s not an indulgence it’s a requirement to keep your body in good working order.
• Deal with persistent injuries until they are gone for good! Finally if you have long term injuries that you get occasional relief from but always seem to creep back into the picture then you must listen to your body and find a Health professional that can explain what’s causing it and how to fix it once and for all. Trust me if your right knee gives you trouble from time to time it’s not going to all of a sudden magically disappear…It’s going to turn into a mean ugly monster that won’t let you finish that race…So take care of it now while you have the time!

So while my girls are all in the wrong kind of PAIN at the moment I leave you with the last piece of advice….There is always a way….Never give up! And the quote that got me through an Ironman “You can quit, and they won’t care, but you will always know” by John Collins creator of the Ironman.

Not quitting has taught me my biggest life lesson and the gift of that lesson is what I hope to pass on to all of you.