Tag Archives: Recovery

Long Walks as Recovery Day training hedges

To save money, I’ve been walking home from work on days where I don’t haul run or drive home (yes, even in cold Chicago winter weather; when it’s not -16 degrees outside the conditions aren’t that bad). I have the luxury of living about 5K from where I work, and this while time consuming isn’t all that bad.

One great feature of Ventra Chicago’s web platform is it shows you your historical usage of your transit card. Thus I saw about a month ago that even though I was paying $105 a month, I wasn’t using $105 worth of transit (based on a value of $2.50 per trip) each month.

So I stopped my pass autoload and set up a cash autoload. This now saves me about $30-40 a month.

Since every use now costs actual money, I take fewer incidental trips and now have incentive to find other ways to and from work… especially since (being 5K away) I have several commuting options.

While I could just haul-run home every weekday… I’m also undertaking a training plan with built in rest days, and at this stage I’d rather not beat myself up with carrying 10-15 extra pounds several miles while running (for various reasons I have to carry stuff to work) at the end of every workday, while dodging vehicles, other commuters and incidental harassment.

Thus I’ve been walking home from work, and while this can take over an hour it’s a relaxing low-intensity form of aerobic exercise. Incidental walking shorter than 30 uninterrupted minutes isn’t really exercise, but anything beyond that starts to require extra aerobic effort.

Without wearing and tearing your body you get a little extra aerobic benefit from a long walk. You also get the fat burning benefit from walking several miles, though this is a tangential benefit. Walking is such a beneficial low-key exercise that most brolifters swear by walking as a key cardio component, and Hal Higdon considers it a form of beneficial cross training.

So if I’m not planning to run on a given day, or if I’m not feeling well enough to run a few miles… I’ll opt to take a long walk instead. It’s not that stressful, it helps get your circulation going, and provides a bit of aerobic benefit.

Long walks are a fine hedge for physical activity on a recovery day. And even if I’m not running home from work, at least I’m walking home instead. Ditching my transit pass didn’t just save me money, but also helped me add some extra training.

Tagged ,

Feast or Famine Winter Training: A blessing in disguise?

Chicago’s freezing weather has forced me to hibernate for days at a time. Last week’s brutal -50°F windchills knocked out a couple days, and this week a combination of sub-10°F temperatures with stiff 20-30 mph winds have compelled me to flex in a couple of days off.

This has led me into a feast/famine schedule, where I’ll run 4-5 days in a row, then run very little for a few days, then repeat. If Chicago’s weather can stabilize into something consistently tolerable, I’ll resume a more normal training schedule.

But I realized this schedule is very similar to one that emergency workers (hospital medical staff, firefighters, law enforcement) follow, along with to some extent expo workers.

They work long hours for several days in a row, then they get several days off in a row. In the case of emergency staff, working a regular 8 hour shift is often impractical when attending to real-time emergencies. In the case of expo staff, they work when convention services are needed, and those periods often come in peak-season blocks rather than everyday on a 40 hour schedule.

Obviously, there are drawbacks to life with such a schedule. No one ever argued this was an optimal schedule. However, not only do workers put in entire careers on such a schedule, but (taking a bit of a logical leap here) it’s entirely possible that runners could to some extent do fine on the same schedule.

In fact, runners kind of do. We train hard for goal races in 8-24 week cycles… then we take longer breaks before resuming training for the next goal. Even the famous elite Kenyan runners take weeks or months off following their marathons.

We couldn’t train as hard as we do unless we took breaks at some point. Sometimes, injuries or life force those breaks. But many end up taking them by choice or other willing circumstance. It’s during these breaks that the body and mind rebuild, allowing us to train hard the next time around. You don’t grow stronger during training, but during the recovery between bouts of training.

So back to this strange-to-many feast or famine schedule: Imagine 4-5 days straight of moderate running, with a long run at some point, perhaps a speedwork session early on… then 3-4 days of no training, or perhaps a short run or two during that period… before another 4-5 days straight of moderate/long running.

That moderate period might really beat you up, but then you get that long subsequent period to heal up from all that work. You’re possibly almost chomping at the bit to get back at it two days before you resume training. By the time you get back to longer runs, you’re physically and psychologically fresh.

The latter situation is actually the idea behind a marathon taper. You spend months grinding yourself to get ready for the race. Then you scale back your training to too-little-running, so that your body and mind can heal up and running can become fresh again once it’s time to run the actual race.

I won’t go as far as to say everyone should do this. If I had it my way, I’d have trained normally over this past month, instead of having to stall training for 2-3 days due to severe weather.

But in a way the severe weather was an opportunity to rest up and recover. So long as I maximize the time to train while the weather is good, the time off could maximize the recovery and growth from that training.

Tagged , , , , , ,

The Hidden Benefits of Hibernating, or Why I Did Nothing During the 2019 Polar Vortex

I run through winter, but I have my limits.

My drop dead low temperature for running is -5°F. Beyond that, any amount of wind creates a sub-30-minute frostbite risk. I don’t want to take any chances by running outside for any length of time, since given icy conditions I will likely have to travel some distance on foot to find a suitable running path.

My drop dead low temperature for any kind of outdoor anything is -10°F. Even if covered up, even with no wind, the temperature by itself begins to pose a frostbite and hypothermia risk, regardless of how well you’re bundled up.

(Much respect to my Canadian, Maritime, Dakotan, Montanan, New English, Mongolian, Siberian, Antarctican, et ceteran readers who regularly experience temps far colder. You also have the benefit of generations of biology that we southerners lack. I have grown to handle extreme cold but despite my best efforts I still have physical limits.)

Continue reading

Tagged , , ,

Do (but don’t overdo) core strength training

There’s a crew I once ran with on Mondays who after finishing the run would as a group do 8 Minute Abs, eight different 1-minute floor exercises for core strength. There was no formal structure to what exercises the crew did, other than they always finished with a 60 second plank.

Strength training after easier runs is typically a good idea, a low key, short opportunity to engage the core muscles a little bit after a low key run.

Most top training programs ask you incorporate a modicum of strength training in whatever form. Hal Higdon’s intermediate plans ask for you to do a bit of strength work after easier early-week runs. Brad Hudson and others swear by hill sprints as a low-impact way to strength train your lower body running muscles. The Hanson Marathon Method has you do some faster-than-marathon tempo runs as a sort of “strength” workout.

Your legs and hips aren’t the only muscles important to healthy, quality running form. Your upper body requires engaged core muscles to maintain a solid alignment that supports and augments, rather than inhibits, your running efficiency.

Many people as they tire begin to fall back into bad posture, though many run with bad posture whether or not they’re tired. Bad posture pulls the core and hips in one direction and gives your glutes/flexors more work to do on top of continuing to take steps with a(n often) tired lower body.

There’s all sorts of resources on effective posture but I’ll hit the basics:

When standing, a healthy aligned torso is upright and relaxed yet strong atop the hips, not pulling or leaning hard in any direction. The head and neck don’t necessarily have to be straight atop the shoulders, but shouldn’t droop forward. The shoulders should be strong and relaxed, not hunched.

When running, there may be a slight lean forward of the upper body, like how a Segway is prompted to move when you ride it. But the head, neck and torso otherwise remain strong and aligned atop your hips as you run. Nothing should hunch forward.

I don’t mean to turn this into a posture post. I only point this out to highlight the importance of core strength in your running development. Without a strong core, most of the keys to posture I described will be difficult if not impossible for someone lacking any of the above to develop and maintain. You can’t force good posture that sticks. There must be strength behind better habit formation.

Some core training is certainly valuable for improving not just your running, but your overall posture and alignment, a key component to effective running. It obviously won’t guarantee improvement, but it can certainly help.

However, like any training, it’s important not to overdo core training. This is a key reason top training plans don’t ask you to strength train in any way more than twice a week.

Imagine an example of a guy who tries to train for a marathon, while still lifting weights six times a week. Unless he’s taking performance enhancing drugs and eating 4000+ calories a week, he’s probably going to break down, burn out, get injured, drop dead… take your pick of any of the above. Even if his powerlifting doesn’t involve his running muscles and his running never involves his swole upper body… it’s asking too much of his organs, hormones, nutrition and recovery to effectively rebuild and maintain ALL of that.

To a lesser extent, consider that if you’re not already planking hard every single day or hitting Orange Theory or the Pilates studio all week long… your core has a limited capacity for strenuous exercise. Your body has a limited capacity for facilitating the rebuild and recovery from moderate to hard exercise, and you’re already taxing it with regular running. The capacity to handle additional core training and the effective recovery and growth from all of the above has limits.

So yes, do some core training once or twice a week. But the more running volume you ask of yourself, the less cross training you should ask of yourself.

8 Minute Abs isn’t too much. A quick blast of core work after a shorter run is honestly a great idea.

But a full, challenging strength workout on top of a distance run might be. It’s like how asking you to do difficult reps after a long run might be too much.

What your effective middle ground is depends on a lot and is your call. I encourage you to take it easy and add strength training gradually in small bite-sized increments. And definitely cut back on strength training during more difficult training periods such as peak mileage weeks or race weeks.

Remember that your top goal is to be in your best running shape. Make sure your core training sets you up for success, rather than hindering it.

Tagged , , , ,

Orange Theory: Who and what it’s good for

OrangeTheory

Got a few friends, both runners and non-runners, who are really into working out at Orange Theory, a chain of gyms built around a somewhat interactive, competitive series of high intensity aerobic circuit training workout classes.

Long story short, participants aerobically work out hard for about an hour between numerous stations, and the establishment keeps score of your vitals on a big monitor, along with esoteric stats like “splats” (a metric measuring how long you hit their key orange heart-rate level).

As with such gyms, pricing is a bit of an investment for most working class individuals. While OT gyms offer free introductory classes, taking any more after that at a given location requires a membership. They want you to make a commitment up-front, though if you buy a membership you are free to use it at any OT gym available.

Tiered memberships cost from around $60 for 4 classes a month to $150-175 for unlimited classes. The heart rate monitors require an additional $5-10 to rent (and you can outright buy them for around $75-100). Additional classes on limited plans can be purchased for around $20-30 each.

This pricing isn’t relatively outrageous considering yoga, Pilates and other workout studios ask generally the same amount. However, someone looking into a new gym habit probably will be somewhat averse to forking out $60-200 a month just to work out. Of course, while they can either join a gym for $15-50 a month, or go run and do bodyweight exercises on their own for free… the direction of a coach or teacher is a key reason people look to fitness classes in the first place.

… I guess that was a little long to be a long story short. Whoops!


I’m a supporter of group fitness classes. A lot of people could use better fitness, could use some coaching, and these classes provide valuable direction in both. Whether people prefer this, yoga, Pilates, dance technique classes, chic dance variants like Pure Barre, etc…. if you enjoy these group classes, can consistently do it safely, and it gets you to actually work out when you otherwise wouldn’t, then yes: DO IT.

There are certain people who benefit more from it than others, of course. And in the case of runners, it can absolutely benefit some of them. I’ve seen it benefit several I personally know. Likewise, I wouldn’t outright say to certain runners that they should stay away, but there are also some cases where it doesn’t work as well.

Continue reading

Tagged , , , , , , , ,

The conflict between running and testosterone

Men face a potential problem if they train as dedicated runners: The risk of diminished testosterone levels.

The sustained stress of endurance running is enough to have grown a movement cutting down distance running and other aerobic exercise (typically lumped together under the term “cardio”) as detrimental to adults’ health, especially to men’s health. Many recommend that men restrict their running and other “cardio” to more brief, high-intensity, interval training.

It’s not just the Manosphere who has taken issue with running. Former US-marathon record holder Ryan Hall retired at 33, and cited low testosterone levels as a prime motivator for his retirement.

Personally, I haven’t worried about it as much: I had practiced a less than stellar diet and lifestyle in previous adult years, and that would probably hurt my T levels more than running 30-50 miles a week as a healthier adult has today.

And of course my health, strength, vitality(, and yes, libido) have honestly gotten better as I’ve continued my training. Whenever I have felt… let’s say, diminished in a fashion typical with low T levels… it’s often a combination of particular heavy training, and some other stressor like my work situation, a lack of sleep, bad diet, or a number of other things that themselves would be T problems whether or not I was running.


There are a lot of reasons distance running contributes to lower testosterone, and I believe a lot of them are preventable.

First of all, many people do most of their running harder than they should. This is slightly counter-intuitive, as manhood is often associated with doing things strong, hard, fast. It makes sense that they would gravitate to sprints and other Tabata workouts over longer runs.

The conventional Man Approach to exercise (hard/fast/strong) works just fine with the most conventional form of male exercise: Weightlifting. All your work is done in very brief, high intensity bursts. Literally no aerobic capacity is required to successfully push weight, whether or not you choose to incorporate extra aerobic or anaerobic effort.

However, when you bring that modus operandi to running where hard, fast, high-exertion running is all you ever do when running, it doesn’t work as well.

While higher intensity running can be successfully done one to three times per week, most of your running should be easier, dialed back to where every step is strong, yet comfortable. A lot of men, however, run too hard on their regular, easy runs.

Often, form is a key reason men run too hard too often. If you’re straining to reach your legs forward, you are pushing too hard. And pushing too hard too often leads to a sustained overdose of cortisol, the stress hormone that is the bane of testosterone. That, not the running in itself, is what’s reducing T levels in men who run a lot.

Slow down on your regular runs. Jog at a pace where you feel in full control of every inch you move, where you know you have the strength and control to stop on a dime if necessary, where you know you can run like that for another hour, tall and strong, not hunched forward squeezing out extra effort. Save that effort for your speed intervals… though to be honest you should be tall and strong and in control for those too.

Running can and should be a strength exercise, whether you do it for 45 seconds in a rep or 60 minutes in a 6-7 mile run. The power of your glutes and core muscles should be carrying your every step, without undue strain to your tendons, bones and ligaments.

Secondly, the classically slight body of a typical runner is in some part a function of actively minimizing weight to maximize pace. I certainly am not slight at 5’10”, 162 pounds, and while I always look to shed a bit of fat here and there, I also value maintaining my muscle… especially having reached 40 years of age.

But a lot of it is also the conventional diet habits of a runner. Many don’t take in anywhere close to enough protein to maintain their muscle. Despite their emphasis on carbs, many don’t eat enough carbs before or after most workouts, underestimating how much glycogen they burn.

The end result is muscle gets broken down over time. While that helps get them leaner, it also can compromise not just overall strength and health… but for men, their T levels. The hormones respond in kind to the incredible shrinking distance runner’s body, and decrease overall production of various hormones including testosterone.

It can be counter-intuitive for a runner to try and preserve mass. But muscle does aid in performance, not to mention represent a key component of overall health. A greater emphasis on protein intake and muscle preservation can help counteract other elements of training that can compromise T levels. There are other ways to burn extra fat without sacrificing valuable muscle.

I’m not going to go as far as to say running’s negative relationship to testosterone is a myth. There are true factors that can contribute to diminished T level over time.

But distance running should not be considered a death sentence for manhood. By changing a few paradigms of how men approach training and lifestyle, men can easily maintain healthy T levels and enjoy the better health and rewards that running can bring.

Tagged , , , ,

Ideas for marathon recovery

My only expertise with this, aside from cobbling together ancedotal evidence and glancing at research, is the fact that I’m feeling alarmingly well for two days after a marathon, and based on my experience recovering from other races and hard workouts.

This is aside from the obvious advice to take extended time off and to rest when in doubt.

Eat a lot of protein everyday

Eat more protein than you typically would. Eat as if you just did a hard workout, even though clearly you haven’t worked out today, and shouldn’t.

I’m eating around 150-180g a day. I usually eat closer to 130-150g.

Walk as much as you can get away with

Yes, generally you should rest as much as you can, and I’m not suggesting you go on a massive hike. But generating blood circulation and some (slight) added stress can help kickstart recovery processes in your body. A 10-30 minute walk, even multiple times a day if you can stand it, can help accelerate the rebuilding process.

Take it easy on the caffeine

Maybe you drink coffee or tea. Maybe you don’t. Maybe you used it in training or the race, and maybe you didn’t. Ideally, you took it a bit easy leading up to the race, and probably didn’t have a whole lot on race day.

If you like it, don’t give it up, but stick to your cut-back volume for now, while you’re not planning on being particularly active. It can interfere with sleep if you re-up your intake while your body’s not burning as many calories as usual. And this is a time where sleep is very valuable for you.

The more you’re on your feet, the better your soreness will feel

The worst your soreness will feel is if you’ve been stationary for a while, and then decide to get up. As you’re on your feet for some time, the soreness will not be as present and noticeable. Again, circulation helps. And so does warming up those damaged muscles a bit. Also, the more activity you can manage during the day, the easier it will be to get to sleep, which again is important to recoery.

So make sure to get up and move around with some regularity, soreness or injuries permitting.

Once your 1-2 week rest period has passed, consider another form of fitness training in the short run.

While you could certainly get back to running once you’re ready, and perhaps you even have a race to train for right away… if you’ve got time before your next training cycle has to start, it may be beneficial to switch things up and train in something different, whether it’s weight training, circuit training, yoga or Pilates, a squats or push up challenge, playing a sport, etc…

Giving your body a different kind of workout not only promotes overall fitness and perhaps develops your running ability in different ways, but it also strengthens your core, a valuable asset once you return to training primarily as a runner.


I’m starting to feel better already, and I’m thinking in part it’s from having done a few of the pre-training ideas.

If you’re on the mend following a marathon, some of these ideas may be worth trying. Consider them.

Tagged , , , ,