During my workout last night, I was fighting a pretty strong head wind and it reminded me of how it feels late in races. All I could do is try to relax and focus on the things I could control - one of them my running form. Fatigue is an inevitable part of any runner's journey, particularly during the heat of a race or a challenging workout. Understanding how fatigue impacts your running can equip you with strategies to navigate through it effectively. This blog explores the physiological changes brought on by fatigue and offers practical advice for runners to maintain performance even as exhaustion sets in.
The Impact of Fatigue on Running
As fatigue sets in, several changes occur in our running form and efficiency. The most significant of these, often triggered by reduced running speed, include a decrease in cadence and stride length, diminished hip extension at toe-off, and increased knee flexion at foot-strike. These kinematic shifts are not just byproducts of tiredness; they're signals that our body is struggling to maintain optimal running form due to exhaustion.
Strategies to Combat Fatigue
Understanding the effects of fatigue is one thing, but knowing how to manage
it mid-race or during workout is another. Here are strategies to help you push through those tough moments:
Focus on Form: When you start feeling fatigued, consciously think about your running form. Concentrate on maintaining a steady cadence and an appropriate stride length. Sometimes, the simple act of focusing on form can help you navigate through the toughest parts of a race or workout.
Break It Down: Instead of thinking about the miles or kilometers you have left, break down the remainder of your race or workout into more manageable segments. Focusing on getting to the next lamp post, tree, or the end of the block can make the task seem less daunting.
Practice Running Fatigued: Incorporate segments into your training where you practice running under fatigue. Doing so not only prepares your body but also trains your mind to handle the discomfort that comes with it.
Develop a Strong Mental Game: Mental resilience is key when battling fatigue. Develop mantras, or short, positive statements that you can repeat to yourself when things get tough. Remind yourself of the training you've put in and the goals you're working toward.
Optimize Your Nutrition and Hydration: Sometimes, fatigue stems from inadequate nutrition and hydration. Ensure you're fueling properly before and during your race or workout, focusing on easily digestible energy sources and staying hydrated according to your body's needs.
Stay Flexible: Recognize that not every day will be your best running day. If fatigue is overwhelming and affecting your form to the point of potential injury, it's okay to adjust your pace, cut the workout short, or take an extra rest day. Listening to your body is crucial.
Embrace the Process
Fatigue is a natural aspect of pushing our limits as runners. By understanding its effects and implementing strategies to manage it, we can continue to perform at our best, even when the going gets tough. Remember, overcoming fatigue is as much a mental battle as it is a physical one. With the right preparation and mindset, you can power through fatigue and emerge a stronger, more resilient runner.
Keep pushing, keep running, and remember: every step forward is a step toward your goals.
Always in your corner,
Coach Misty
