Running: Effective Training and Proper Nutrition

Jeux paralympiques

THE BASICS OF EFFECTIVE RUNNING TRAINING.

To maximize your running performance, it is essential to understand and apply the basics of effective training. This involves knowing the different training phases, the importance of warm-up and recovery, the variety of running sessions, as well as strategies to avoid common injuries. Here’s how you can structure your training to progress in a safe and sustainable way.

TABLE OF CONTENTS

Understanding the different training phases

A well-designed running program consists of several distinct phases, each with a specific goal. These phases include:

  • Base endurance phase: This initial phase focuses on developing your cardiovascular endurance. It involves long runs at a moderate pace, allowing your body to get used to prolonged effort.
  • Speed development phase: Here, the goal is to improve your running speed. You incorporate interval sessions (fast intervals followed by recovery periods) and tempo runs to increase your ability to sustain a high pace.
  • Consolidation phase: During this period, you combine endurance and speed. The sessions include specific pace runs, which are close to your target pace for competition.
  • Active recovery phase: This phase is crucial for allowing your body to recover while maintaining a level of activity. Lighter sessions and rest days are integrated to avoid overtraining.

The importance of warm-up and recovery.

Warm-up and recovery are often overlooked, but they are essential for preventing injuries and optimizing performance:

  • Warm-up: Before each run, a good warm-up prepares your muscles, joints, and cardiovascular system for the effort. It should include dynamic exercises like light strides, high knees, and active stretches. A proper warm-up increases body temperature and improves blood flow to the muscles, thus reducing the risk of injury.
  • Recovery: After the effort, recovery helps bring your body back to a resting state. This includes a cool-down with light jogging or walking, followed by static stretches to release muscle tension.

Incorporating variety into your running sessions.

Monotony in training can lead to performance stagnation and a loss of motivation. To continue progressing, it is crucial to incorporate variety into your sessions:

  • Long runs: Essential for building endurance, these moderate-paced runs help improve your ability to run long distances.
  • Interval sessions: They increase speed and power. You alternate between fast intervals and recovery periods, which boosts metabolism and improves cardiovascular efficiency.
  • Hill runs: They strengthen your muscles and improve power, which is particularly useful for races on hilly terrain.
  • Cross-training: Incorporating other forms of exercise like swimming, cycling, or yoga helps work different muscle groups, improve flexibility, and reduce the risk of injury from repetitive movements.

How to avoid common injuries in runners.

Injuries are a major concern for any runner, but they can be largely avoided with the right practices:

  • Injury prevention through warm-up: A proper warm-up, as mentioned earlier, is your first line of defense against injuries.
  • Proper footwear: Wearing running shoes suited to your foot type and running style is crucial for preventing injuries such as tendinitis, plantar fasciitis, or stress fractures.
  • Muscle strengthening: Including strength exercises, particularly for stabilizer muscles like the hips and glutes, helps support joints and maintain good posture while running.
  • Gradual increase in intensity: Avoid sudden increases in volume or intensity in your training, as this could overload your muscles and tendons.
  • Listening to your body: Learn to recognize the early signs of overtraining, such as persistent pain or excessive fatigue. It's important to rest or consult a healthcare professional if necessary.

By following these principles, you can build a solid running training program that not only improves your performance but also helps you run more safely and enjoyably.

Planning your running sessions.

Planning your running sessions is essential for consistent progress and achieving your goals, whether it's completing your first race or improving your performance in a competition. Effective planning takes into account not only the runs themselves but also the different aspects of physical preparation that allow you to run faster, longer, and with a lower risk of injury.

Creating a personalized training program.

A personalized training program is the key to achieving your running goals because it is tailored to your current level, time constraints, and specific objectives:

  • Initial assessment: Start by evaluating your current fitness level. This includes your endurance capacity, speed, and running experience. A simple test is to time yourself over a known distance (like 5 km) to establish a baseline reference.
  • Setting goals: Set specific, measurable, achievable, realistic, and time-bound (SMART) goals. For example, running a 10 km race in under 50 minutes in three months.
  • Long-term planning: Your program should span several weeks or even months, with cycles of progression that include phases of intensification and recovery. Include active rest weeks to avoid overtraining.
  • Adaptability: The program should be flexible to accommodate your progress, potential setbacks (such as a minor injury or schedule changes), and how you feel on a daily basis.

Including interval sessions to improve speed.

Interval training, or "fractionné," is a powerful method to improve your speed and anaerobic capacity, essential for running faster over both short and long distances:

  • Short interval sessions: These sessions involve alternating periods of fast running (30 seconds to 1 minute) with active recovery periods (1 to 2 minutes of walking or slow jogging). They improve basic speed and the ability to sustain high-intensity efforts.
  • Long interval sessions: In these sessions, the fast intervals are longer (2 to 5 minutes) with shorter recoveries. They are effective for improving speed endurance, which is useful for longer-distance races.
  • Including hill intervals: Running uphill during intervals increases muscle strength and endurance. It places greater demand on the leg muscles and cardiovascular system, making flat terrain sessions feel easier in comparison.
  • Gradual progression: Start with short and infrequent interval sessions, then gradually increase the intensity and duration of the intervals as your body adapts.

Endurance training: building your cardio capacity.

Building your endurance is fundamental for any race distance, whether you're preparing for a 5K or a marathon. Endurance is developed through long runs at a moderate pace, where consistency is key to success:

  • Long, slow runs: These sessions, typically done at a comfortable pace (around 65-75% of your maximum heart rate), improve cardiovascular efficiency, increase your muscles' ability to use oxygen, and train your body to burn fat as an energy source.
  • Progression in distances: Gradually increase the distance of your long runs, typically by 10% per week, to allow your body to adapt without risk of injury.
  • Variety in terrain: Alternate between hard surfaces (such as asphalt) and softer surfaces (such as trails) to reduce joint stress and strengthen different stabilizing muscles.
  • Specific pace running: Once a week, incorporate a run at your target race pace (for example, marathon pace) to accustom your body and mind to that rhythm.

The role of strength training in your running routine.

Strength training is often underestimated by runners, but it is essential for improving performance, preventing injuries, and supporting good running posture:

  • Basic exercises: Incorporate exercises that target the major muscle groups used in running, such as squats, lunges, calf raises, and planks. These exercises strengthen the muscles in the legs, core, and lower back.
  • Strengthening stabilizer muscles: Focus on stabilizer muscles like the glutes, hips, and obliques. A strong core helps maintain good posture during running, which improves efficiency and reduces the risk of injury.
  • Specific sessions: Perform strength training two to three times a week, avoiding intense running days. Sessions can be short but intense, and can include bodyweight exercises or light weights.
  • Integrating functional strength training: In addition to traditional exercises, include movements that mimic running motions, such as resisted high knee lifts, to improve coordination and running-specific power.

By incorporating these elements into your routine, you develop a balanced approach to running that allows you not only to run faster and longer but also to do so in a safer and more sustainable way.

Proper nutrition to optimize your running performance.

Nutrition plays a crucial role in improving running performance. A well-thought-out and balanced diet not only supports physical effort but also speeds up recovery, prevents injuries, and enhances endurance and speed. Here’s how you can adapt your nutrition to get the most out of your training and competitions.

The essential nutrients for runners.

To perform well in running, it’s essential to consume a variety of nutrients that support physical effort and recovery:

  • Carbohydrates: They are the primary energy source for runners, fueling the body during physical efforts. They provide the necessary fuel for both short and long-duration efforts. Sources of carbohydrates include whole grains, fruits, vegetables, and whole grain-based products. Runners should consume complex carbs regularly to maintain stable energy levels.
  • Proteins: Proteins are crucial for muscle repair and growth. After a run, they help repair muscle microtears and strengthen muscles. Good sources of protein include lean meats, fish, eggs, legumes, and dairy products.
  • Fats: Healthy fats, such as those from avocados, nuts, seeds, and vegetable oils, provide a long-lasting energy source, especially for long-distance runs. They also aid in the absorption of fat-soluble vitamins (A, D, E, K).
  • Vitamins and minerals: Runners need to pay attention to their intake of vitamins and minerals, especially iron (to prevent anemia), calcium and vitamin D (for bone health), and magnesium (for muscle function). Fruits, vegetables, nuts, and dairy products are excellent sources of these micronutrients.
  • Antioxidants: Antioxidants, found in colorful fruits and vegetables, help combat oxidative damage caused by intense effort. They are essential for reducing inflammation and promoting quick recovery.

When and what to eat before a race or training.

Pre-workout nutrition is crucial for maximizing available energy and avoiding digestive discomfort during effort:

  • Timing: It is recommended to eat a carbohydrate-rich meal 3 to 4 hours before exercise. This meal should be complemented by a light snack, rich in simple carbs and low in fiber, 30 to 60 minutes before the run for an immediate energy boost.
  • Meal composition: A good pre-workout meal should include complex carbohydrates (such as rice, pasta, or whole grain bread), lean proteins (like chicken or tofu), and a small amount of healthy fats (like avocado or nuts). For example, a bowl of whole grain pasta with grilled vegetables and chicken is an excellent choice.
  • Pre-run snack: Quick options like a banana, a low-fiber energy bar, or a fruit-based smoothie can provide the necessary energy without weighing down your stomach. Avoid fatty, fried, or fiber-rich foods right before running, as they can cause digestive issues.
  • Hydration: Drink enough water in the hours leading up to the run, but avoid overhydrating right before the start to prevent discomfort.

Post-run nutrition for quick recovery.

Nutritional recovery is essential for restoring energy reserves, repairing muscle tissues, and reducing soreness after exercise:

  • Metabolic window: The 30 to 60 minutes following a run are crucial for recovery. During this period, your body is especially receptive to nutrients, which helps with faster repair and replenishment of glycogen stores.
  • Carbohydrates and proteins: A 3:1 ratio of carbohydrates to proteins is recommended after a run to restore energy and repair muscles. For example, a smoothie made with fruit, milk, or Greek yogurt is an excellent option.
  • Post-workout hydration: Rehydrate with water or a recovery drink rich in electrolytes to compensate for mineral losses such as sodium and potassium.
  • Complete meal: Within two hours of exercising, consume a balanced meal that includes lean proteins, complex carbohydrates, and vegetables to provide your body with the necessary nutrients for recovery. An example would be salmon with quinoa and green vegetables.
  • Antioxidants: Include foods rich in antioxidants, such as berries, spinach, and nuts, to reduce inflammation and speed up muscle recovery.

Hydration: keys to maintaining performance over time.

Hydration is a fundamental element for maintaining performance, preventing fatigue, and avoiding muscle cramps:

  • Hydration needs: Hydration needs vary depending on the duration of effort, intensity, and weather conditions. Generally, it is recommended to drink about 500 ml of water 2 hours before the run, and continue hydrating regularly throughout the effort (around 150 to 250 ml every 20 minutes).
  • Electrolytes: During runs longer than an hour, or in hot and humid conditions, it is important to replenish electrolytes lost through sweat. Isotonic drinks, which contain sodium, potassium, and magnesium, are ideal for maintaining electrolyte balance and preventing cramps.
  • Monitoring hydration: Runners should monitor their hydration by checking the color of their urine (which should be clear) and ensuring they do not experience intense thirst or excessive fatigue.
  • Post-run hydration:

    Continue drinking water after the effort to replace lost fluids. If you've run for a long period or in extreme conditions, a recovery drink containing electrolytes and carbohydrates can speed up rehydration.

By incorporating these nutrition and hydration strategies into your running routine, you can optimize your performance, improve your endurance, and recover faster after exertion, allowing you to continue progressing in your practice.

Adjusting your nutrition to your running goals.

Adapting your nutrition to your specific running goals is essential for achieving your aims, whether it's weight loss, improving endurance, or optimizing performance through dietary supplements. Each goal requires a unique nutritional approach that supports both your training and overall health.

Nutrition for weight loss in runners.

Losing weight while maintaining or improving running performance requires a balanced approach that focuses on reducing fat mass without compromising the energy available for training:

  • Controlled calorie deficit: To lose weight, it's important to create a moderate calorie deficit. This means consuming slightly fewer calories than you burn, without cutting too drastically, which could harm your performance and recovery. A deficit of 300 to 500 calories per day is generally recommended for gradual and sustainable weight loss.
  • Balanced macronutrients: Maintaining a good balance between carbohydrates, proteins, and fats is crucial. Carbohydrates are essential for fueling your running sessions, while proteins support muscle repair. Healthy fats help regulate hormones and absorb vitamins. A good ratio might be 50% carbohydrates, 25% proteins, and 25% fats.
  • Low-calorie density foods: Opt for nutrient-dense but low-calorie foods, such as vegetables, fruits, lean proteins, and whole grains. These foods help you stay full longer while reducing calorie intake.
  • Appetite management: To avoid cravings, consume fiber and protein at each meal. Leafy greens, berries, and protein sources like chicken or fish are excellent options. Additionally, dividing your meals into smaller, frequent portions can help stabilize blood sugar and control hunger.
  • Meal timing: Eat complex carbohydrates before your running sessions to ensure enough energy, and consume proteins and carbohydrates after training to support muscle recovery while promoting weight loss.

Nutrition to improve endurance over long distances.

Improving your endurance for long-distance races, such as half-marathons and marathons, requires a nutritional strategy that maximizes energy stores and supports sustained effort:

  • Increase carbohydrate intake: Carbohydrates are the primary energy source for long runs. A carbohydrate-rich diet (about 60-70% of total caloric intake) helps maximize glycogen stores in the muscles, which is essential for sustaining prolonged effort. Include sources like whole grain pasta, rice, sweet potatoes, and fruits.
  • Carb-loading before the race: Before a long-distance race, consider a "carb-loading" phase, which involves significantly increasing carbohydrate consumption 48 to 72 hours before the event. This helps saturate glycogen stores and delays fatigue during the race.
  • Carbohydrate/protein combinations for recovery: After long sessions, it's crucial to replenish glycogen stores while supporting muscle repair. A meal or snack with a 3:1 ratio of carbohydrates to proteins is ideal. For example, a smoothie made of fruit, yogurt, and oats.
  • Continuous hydration: During long runs, staying hydrated and replacing lost electrolytes is important. Isotonic drinks containing electrolytes and carbohydrates can help maintain energy and prevent muscle cramps.
  • Healthy fats: While carbohydrates are paramount, healthy fats should not be overlooked. They provide a long-lasting energy source, especially for extended efforts. Incorporate avocados, nuts, and vegetable oils into your diet to support prolonged energy needs.

Dietary supplements: which ones are truly useful?

Dietary supplements can be a valuable asset for runners, but it’s essential to choose those backed by scientific evidence and tailored to your specific needs:

  • Protein powder: If you struggle to get enough protein through food alone, a high-quality protein powder can help support muscle recovery after training. Whey protein is particularly popular due to its fast digestion.
  • BCAAs (branched-chain amino acids): BCAAs can help reduce fatigue during training and support muscle recovery. They are especially useful for runners who engage in long or intense sessions.
  • Creatine: Although more often associated with weightlifting, creatine can also be beneficial for runners by improving energy production and recovery after short, intense efforts like sprints.
  • Multivitamins: A good multivitamin can fill nutritional gaps, especially if your diet is restrictive. This can be particularly important for runners who train intensely and may have increased needs for certain micronutrients, such as iron and magnesium.
  • Omega-3: Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties and can help reduce muscle soreness after training. They also support cardiovascular health, which is crucial for long-distance runners.
  • Caffeine: Caffeine is a natural stimulant that can improve alertness, focus, and running performance, particularly during short to medium-distance races. It’s often consumed in the form of drinks or energy gels.
  • Glucosamine and chondroitin:

    For runners experiencing joint pain, these supplements may help support joint health and reduce wear-and-tear symptoms related to intense training.

By integrating these elements into your nutritional strategy, you can customize your diet to perfectly align with your specific running goals, whether it's losing weight, improving endurance, or optimizing performance with well-chosen supplements.

Common mistakes to avoid in training and nutrition for running.

Even with the best intentions, it's easy to fall into common traps that can hinder your running progress or, worse, harm your health. Whether in terms of nutrition or training, knowing and avoiding these common mistakes is essential to optimizing your performance and maintaining good physical condition.

The pitfalls of extreme diets for runners.

Extreme diets, often seen as quick fixes for weight loss or performance improvement, can actually have negative effects for runners:

  • Overly restrictive diets: Drastically reducing calories or completely eliminating certain food groups (like carbohydrates or fats) can lead to nutritional deficiencies, low energy, and decreased performance. Carbohydrates, in particular, are essential for maintaining glycogen stores, which fuel your muscles during running.
  • Nutritional imbalance: A diet too high in protein or fats at the expense of carbohydrates can compromise your ability to sustain prolonged efforts. Popular diets like the ketogenic diet may work for some, but they don't always suit the specific needs of runners, especially those training intensely.
  • Yo-yo effect: Adopting an extreme diet for rapid weight loss can lead to a yo-yo effect, where the lost weight is quickly regained once the diet is abandoned. This can also negatively affect your metabolism and relationship with food.
  • Impact on recovery: Restrictive diets can also slow down recovery due to insufficient intake of essential nutrients, increasing the risk of injuries and chronic fatigue. A balanced and adequate diet is crucial for repairing muscles and replenishing energy stores after exercise.

Overtraining: signs to watch for and how to avoid it.

Overtraining is a common issue among motivated runners, which can lead to a decline in performance, injuries, and overall exhaustion. Here's how to recognize and avoid it.:

Signs of Overtraining:

  • Constant fatigue: Feeling exhausted, even after a good night’s sleep, is a key sign of overtraining.
  • Decreased performance: If your running times are slowing down despite regular training, or if you’re struggling to hit goals you previously achieved, this may indicate overtraining.
  • Persistent muscle soreness: Pain that doesn’t go away after normal recovery or worsens is another indicator.
  • Mood changes: Irritability, depression, or lack of motivation are often associated with overtraining.
  • Sleep problems: Difficulty falling asleep or disrupted sleep can be symptoms of overtraining.

How to Avoid Overtraining:

  • Proper planning: Include rest days and active recovery in your training schedule. Don’t overlook recovery phases, as they are just as important as intense effort sessions.
  • Listen to your body: Learn to recognize signs of extreme fatigue. If you constantly feel exhausted or notice a decline in performance, allow yourself time to rest.
  • Alternate intensities: Vary the intensity and duration of your sessions to avoid constantly stressing the same muscle groups and energy systems.
  • Proper nutrition: Ensure your diet supports your energy and recovery needs. Adequate intake of carbohydrates, proteins, and micronutrients is essential to help your body regenerate.

Common mistakes in meal planning before a race.

What you eat before a race has a direct impact on your performance. However, many runners make mistakes when planning their pre-race meals:

  • Eating too close to the race: Having a large meal right before running can lead to digestive issues like stomach cramps, nausea, or bloating. It’s recommended to eat a full meal 3 to 4 hours before the race, followed by a small, easy-to-digest snack 30 to 60 minutes before the start.
  • Skipping prior tests: Testing your nutrition during long training sessions is crucial. Eating or drinking something new on race day without testing it first can lead to unexpected digestive issues. Every runner reacts differently to foods, so it’s important to know what works for you.
  • Inappropriate food choices: Eating foods high in fiber, fats, or protein just before a race can slow digestion and cause discomfort. Opt for simple, easy-to-digest carbohydrates, such as a banana, toast with honey, or a low-fiber energy bar.

  • Lack of proper hydration: Not hydrating properly before the race can lead to dehydration, which affects performance. However, drinking too much water just before running can also cause discomfort. Drink water regularly in the hours leading up to the race but moderate your intake just before the start.

By avoiding these common training and nutrition mistakes, you will be able to maximize your performance, reduce the risk of injury, and maintain a healthy, sustainable relationship with running.

COACH'S TIPS

  • Base endurance training, especially over longer distances, affects the heart by increasing the size of the heart chambers, which improves the amount of blood ejected with each beat. On the other hand, shorter but more intense efforts strengthen the heart walls, increasing its muscular strength. It's important to first increase heart volume before strengthening the heart muscle. If the heart becomes too muscular before increasing its volume, it can become stiffer, making it harder to increase volume later.

  • Remember that muscles strengthen during the recovery phase through the process of supercompensation. Too much training can hinder your progress, as excess can often be counterproductive.

Yves Bondroit coach for QNT

Posted in: Our tips

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