Category Archives: Recovery

Curing Your Sleep Problems

Photo by Kristin Vogt on Pexels.com

Here is a topic near and dear to my heart, an important facet of health that I’ve been working on as much as my diet and exercise.

The single most important aspect of your training development outside of the actual exercise is your ability to get good sleep. Even the important factor of your diet serves in large part your ability to effectively sleep, and its positive effects on your health will be limited if you aren’t sleeping well.

Over 1/3 of U.S. residents surveyed report they don’t get at least 7 hours sleep, and it’s no surprise nearly 40% report some sort of sleep disorder. While some may try to pinpoint the cause to some sort of disorder, the reality is that our choices play a substantial role in how much sleep we get or don’t get.

Unless you’re caring for a newborn child (during that period, they’re often going to wake up overnight and there’s little you can do about that), those choices were to a substantial degree probably avoidable. Even being compelled to keep a complicated, troublesome schedule due to career or family concerns is to some degree a preventable product of life choices. We often choose other priorities over sleep and don’t realize what a mistake that is.

But I digress, and that’s a whole other topic. Barring such extenuating circumstances, most people have ample opportunity to get good sleep every night, and they just don’t. And they may not be fully aware of what else they do aside from just staying awake to deny themselves of that opportunity to sleep….

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Energy Availability and making sure you don’t undereat when training

Currently I’m tinkering with my diet, not necessarily the foods but the meal timing and the calorie macros.

It’s not so much that my weight loss has currently stalled. In fact, it did drop to a month-low 168.9 lbs over the weekend… though it has been tough, slow going to move the average down.

I’m trying to naturally maximize my energy levels, which when I’ve fasted had tended to stay low. This means I need more nutrients around these times, which indicates I should stop fasting.

However, I went back through my RRCA training course materials… mostly because I was walking on a treadmill for an hour and the spiral-bound book was one of the only books I had that I could suitably read while on the treadmill. In any case, I went through the information-laden appendicies and it includes a robust booklet on nutrition by the IAAF.

In the IAAF’s Nutrition materials, they mention an interesting stat: Energy availability. The idea of Energy Availability is that aside from calories burned in exercise, the body has a certain number of calories it needs to rebuild and recover from that exercise.

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My biggest Chicago training mistake

Hindsight is typically 20/20 when it comes to training mistakes. Often you couldn’t have known at the time you were making a mistake, as experience afterwards is what ultimately taught you that what you thought was right turned out not to be right.

I trained a lot in Chicago as a runner, and I got into pretty good condition for where I was at. I learned how to prevent and safely work through injuries, and I logged a substantial volume of miles while running in dozens of races during the few years I seriously trained.

Looking back, I realize that something I did at every speed or tempo workout was actually counterproductive to my recovery and growth. It was hard to miss in large part because most of the people I trained with made a habit of the same thing, and even coaches didn’t realize this was counterproductive.

But the mistake inadvertently slowed my growth from these workouts, and had I know not to do it then I likely would have recovered more quickly and grown stronger workout-over-workout than I ended up doing. It may have made a substantial difference in how I performed in marathons and other key races.

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Twelve (12) Training and Lifestyle Tips For Fat Burning

There’s a lot I could say about fat burning, and there’s a legion of users-guide material throughout the internet world about methods to healthy fat burning (and many more about unhealthy fat burning ideas, which I will not bother to cover). I could write a piece about a dozen topics.

But I think it would help you to get some actionable tips in one place, and perhaps a shorter bit of writing on each of those in one place may help you more in the present. I can always cover all of these topics in additional pieces later.

So instead, I’m going to put a dozen topics into this long post, and succinctly get into why you should make it a standard or best practice.

If you’re trying to burn fat and struggling with it, these tips should help spur things along or keep things moving in the right direction.

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Eat A Big Dinner Before Bed

This won’t be long or in depth. I just understand that many people struggle with sleep, despite knowing much of the general advice every other person and website gives. I want to offer a key actionable tip that works for me and MIGHT help you.

Eat a big meal a couple hours before bed. I don’t subscribe to the “breakfast like a king, dinner like a pauper” mindset, in some part because I usually intermittent fast, skip breakfast, and when I do eat lunch it’s lighter largely out of necessity: I’m usually working, and a big lunch will only tank my energy level, which I obviously don’t need.

So lunch should be light. Dinner has to be big.

The big reason you want to eat a big dinner before bed is that hunger can keep you awake. If you eat a light dinner, then you will probably be hungry when you go to bed. Hunger will rev up your hormones and keep you awake when you want to not be awake.

And no, a snack before bed is not the answer. You typically shouldn’t be snacking either way.

A subsequent and useful reason for a big dinner is that digestion can cause fatigue. Blood flows to your digestive tract, taking away resources and emphasis on the rest of your body. This causes the general fatigue you often feel after a big meal, and certainly on workdays after lunch.

Yes, your food choice also matters, and certain foods can make you more sluggish than others. I notice if I eat a light lunch with, say, tuna and produce, I feel mostly good afterward. If I eat a lunch with something processed/fried or a lot of carbs, my energy level tanks and I physically feel heavy. That’s not totally because I ate a large lunch, so much as because the quality of the food required my body to inflame plus required more energy to digest.

However, if you eat a bulkier meal before bed, then that sluggish effect is exactly what you want. You want to go to sleep. Feeling tired and sluggish is going to get you there.

If you’re worried about indigestion, then you probably need to clean up your diet some. I’ve had foods that cause acid reflux. I also never eat those foods for dinner. The whole food protein, vegetables, clean carbs that I do eat are much better for digestion. If you’re having heartburn or reflux problems when you eat a big dinner before bed, it’s probably the quality of your food rather than the fact that you ate before bed.

It honestly helps if you practice some sort of intermittent fasting or limited intake during the day. But I recognize if you have your reasons not to do so. Just recognize that you need to burn at least as many calories as you take in, lest you gain weight.

Yet you don’t want to get to dinner having to calorie-count that meal and heavily limit your intake. At least get to dinner with enough calories left to consume that you can comfortably have a big dinner.

This points to your smart move being to eat light or not at all during the work/school day. If you don’t skip breakfast, have a light, protein rich breakfast. Definitely have a light, protein rich lunch. Don’t eat anything out of a package unless that anything is as close to its original form as possible (like a bag of nuts, not like a bag of potato chips… like a can of tuna, not like a TV dinner).

Drink coffee or tea. Learn to love it without cream and sugar. Drink water. But now I’m digressing into a separate subject.

Anyway, never minding things like dimming lights and screens, sleep hygiene, etc… the most important element to sleep that’s never addressed is how satisfied your appetite is when you go to bed. Err on the side of making sure you don’t go to bed hungry, even if it means going somewhat hungry during the day to allow for a larger dinner.

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The Marathon Training Mistake People Make In Organized 20 Mile Runs

CARAready2run

Logo for the Chicago Area Runner’s Association’s annual Ready To Run 20 Miler, held about 3-4 weeks before the annual Chicago Marathon.

In many major cities with major marathons, organizations will hold an official pay-to-play 20 mile run 3-4 weeks before the marathon, to coincide with most participants’ final planned long run before their taper. The official events mark out a course and provide aid stations every 3K or so, much like an actual race.

 

Though these events are technically held and run like an official race, the clear idea is that participants will do this as their longest training run before the marathon, since most training plans typically ask for runners to peak with a 20 mile long run a few weeks before the race. The idea is not just so runners can do their long run with a like minded group of runners, but that they get support along the way with water and electrolyte sugar fluid every 3K or so, as well as the usual commemorative gear like a bib number and race shirt.

While I totally support the staging and usage of official 20 miler runs for marathon preparation (provided your training plan calls for said 20 mile run), there is a significant mistake most runners make when doing the 20 miler.

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The Overload Principle: The training value of runners training tired

Human nature leads us to take it easy when we’re sore or tired. Obviously, we don’t feel good, so our nature tells us to rest until we feel better.

Many training plans for runners will ask you to run a high volume of miles, even though often times you are tired from the prior workouts. Many novice runners will make the mistake of skipping or curtailing the easier workouts because they are tired. They don’t realize their being tired is part of the training stimulus for those workouts!

In fitness training we have a concept called the Overload Principle. The principle is that your training stimulus has got to exceed your current capabilities to elicit optimal adaptions from that training.

For a beginning runner who doesn’t run much, the simple act of running in itself kicks in the overload principle. A beginner’s current capability is they aren’t yet comfortable running a lot. So running in itself already exceeds their current capabilities. A simple run will for them elicit those optimal adaptions.

Separately, consider strength training through weight lifting with heavy, challenging weights. Done with a suitable intensity (i.e. sufficient weight, capable but challenging form), lifting weights can exceed anyone’s current capabilities as long as the weight and/or exercise itself is more challenging that the trainee is generally used to. Even if a trainee gets comfortable with a given weight/exercise, adding weight or progressing the exercise into a more challenging form can once again exceed the trainee’s capabilities and elicit those optimal adaptions.

However, if the trainee were to maintain the current intensity as they got comfortable with it, the exercise while still beneficial would produce lesser adaptions and results. This is often why people hit a plateau when training.

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