Runners, like most people, like absolutes! We want to know that something works (or doesn’t work) and it works (or doesn’t work) 100% of the time. And this strategy works well for us with obvious workout enhancers like sleep and nutrition. More sleep, for example, is always better than less sleep when it comes to recovery. In his book, The Science of Running, Steve Magness lays out a number of modifiers that require a bit more thought when using in training. I’m just going to discuss four of them: caffeine, psychology, carbohydrates, and strength training.
CAFFEINE
Caffeine serves as a stimulant to the nervous system, and several elite runners use caffeine to improve their performance. How can amateur athletes also benefit and where should we tread softly?
How it helps – As research suggests, caffeine benefits runners in several very different ways. All runners will benefit from an improved mental alertness and state of mind. This is helpful in any type of setting, but especially in racing.
Marathoners especially will benefit because caffeine improves the ability of the body to burn fat, which is helpful when trying to make those glycogen stores last longer!
How it can hurt – If you supplement with caffeine before EVERY workout, you are bound to become dependent on it. Using it too much can cause the body to adapt and instead of pushing you to new heights, your morning coffee is just getting you back to ground level.
Takeaway – Use in moderation. Certainly not before every run or workout. Allow your body to fend for itself. If you want to use caffeine, be familiar with it enough to know exactly how your body will respond to it during a race. Runners Connect wrote a fantastic article which expounds on caffeine usage in running.
PSYCHOLOGY
Stress is stress. Many runners fail to realize that the body responds to mental stress in the same way it responds to physical stress. So what do we need to be aware of when it comes to our mental state and our workouts/races?
How it helps – Most people understand that the best athletes are likely the ones that can resist physical fatigue the best. But a 2016 study using elite cyclists also confirmed that the best athletes are most resistant to mental fatigue as well. Elite and amateur cyclists alike were subjected to cognitive tests prior to and during a time trial. The studies showed that the elites were largely unaffected by the psychological tests and also performed better on the tests themselves.
How it can hurt – When we are under stress, be it from a demanding career or argument with a friend, it will impair our running. Staying stress free will only help us recover more quickly and be able to train at a higher level. Obviously, no one is immune to life’s stresses so being aware of their effect may help you explain a dip in training or a race.
Takeaway – In order to grow in this way, we must stretch ourselves in this way. Some suggest that elite athletes become more “mentally fit” because of the mentally and physically demanding lifestyle of a professional athlete. I would also add that most recreational athletes purely see running as a physical task apart from anything mental. Instead of engaging with the pain of a run, they do their best to “check out” through the use of music or some other distraction. I propose that they way to get mentally fit is to engage in the mental struggle and win those mini-battles one run at a time.
CARBOHYDRATES
As Magness states, “carbohydrate intake can amplify or dampen adaptation based on the timing of it.” This is true not just for a particular workout but in the context of an entire training cycle as well.
How it helps – I’ve written elsewhere about the benefits of training in a glycogen-depleted state. It forces the body to find a way to be more efficient at producing energy without the help of carbohydrates. In longer races like the marathon, this means that those precious carbohydrate stores will last longer, ensuring that you can make the entire 26.2!
How it can hurt – Training continuously in a glycogen-depleted state will lead to problems. Because we need glycogen to recover, our ability to recover is impaired. When done repeatedly, our body can’t keep up and the level we can train at will suffer.
Takeaway – Time your carbs right. Don’t limit your carbohydrate intake for too many consecutive workouts. As a general rule of thumb, load up for more intense faster workouts. For slower, easy paced runs, feel free to skip that pre-run snack. You can find more fasting rules here.
STRENGTH TRAINING
Strength training is another area where timing is critical according to Magness. When considering adding strength training to your plan, consider first the adaptation you want.
How it helps – If you’re looking to recover more quickly and increase muscle activation, then AFTER the run is the best time for strength work. When done after a run, “a low amount of strength training can influence recovery via changes in hormone concentrations.”
How it can hurt – If strength endurance is your end goal, you’ll want to do the reverse and put strength training first or even disperse it throughout a run. The act of running afterwards will shut down the pathways activated during muscle growth. This is less of a “how it can hurt” explanation and more of a “this or that” explanation based off what the end goal is of a training segment.
Takeaway – Know what you’re trying to accomplish with your strength training in relation to your running. Endurance and strength gains are somewhat at odds with each other physiologically speaking. If your goal is to recruit more muscle fibers enhance recovery, put strength training after your runs, whether that’s immediately or later in the day. If your goal is strength endurance, put the strength work first.
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