How to return to peak running performance after taking a break

Ok, you’ve had your holiday and it was great!  You managed a bit of running, tried out some barefoot running shoes and are feeling good.

What next?

Well, let’s say you get back home and you realise you’ve gained a few extra pounds.  How can you shift them and get back to your racing weight?

Here’s my list of tips:

1: Set yourself a realistic goal, eg to run the New York or London Marathon. That motivates us hugely.  And, of course, every weekend there is a smaller event somewhere for you to get involved with.

2: How about learning how to run!  Sounds crazy, but try a running school (there are a few of these nowadays).  This could make a huge difference to how often you get injured.

3: Do not start back with your programme where you left off before the holiday. Your physical condition may be worse, so you have to take a couple of steps back into your programme. Take a little bit of time to get back on your old level.

4: Get back in the old routine!  Now I know I said that you can’t start back again where you left off.  But how about using the same basic training programme you had, but cutting back the distances a little.  And when you’re feeling back into the groove, why not experiment a little with the intensity of your sessions?

5: Check your shoes!  If you didn’t follow the barefoot running experiment, then how old are your shoes?  Are they getting worn and needing replaced? After about 1200 km, your shoes will be pretty worn and that could lead to injury.

Most of all, though, have some fun!  It’s great to run on holiday, but it’s great to run at home too.

It can also really change your outlook on life. I know that’s a fact - it’s what happened to me. I’d like to return to that in some later posts.

Running on holiday – what to do about the heat

Ok, I’m still slightly obsessed with the running holiday theme, but hey – my vacation’s happening soon and I want to make the most of it!

So I started asking myself these questions.  What are the dangers involved in holiday sports activities.  And should we really be concerned?

My first thought was this.  During exercise we produce a lot of heat.  We regulate our temperature through sweating.  But in extreme heat our sweating mechanism may fall short and we run the risk of overheating.

This must be an even bigger issue for children – they have more difficulty with regulating temperature through sweating, so have to be even more careful with sports during heat.

The solution
Of course, the easiest step is to avoid you the hottest part of the day when training for that marathon or doing other sports.  Simply move your activity to the early morning or late evening.

Next, you need to take plenty of fluids for the road. A sports drink such as SIS electrolyte prevents a lack of important minerals that you would otherwise lose in sweat.

What else? Well, wear the right running clothes.   Choose a route that allows for opportunities to cool down.  For example, I regularly take in the local park, where I can get some drinks and cool myself under the tap.

 
Finally, make sure you wear a hat and also wear sunglasses to protect you against the bright light. Lubricate exposed parts of the nose and shoulders with sunscreen. Don’t forget your calves!  And remember to tell people where you're going (just in case) and make sure you take a phone with you.

But if things do go wrong…

We still need to think about the risk of heat disorders.  These come in a variety of forms, but in general we need to look out for:

-       sweating causing dehydration and loss of minerals, leading to severe spasms in the muscles;

-       light-headedness, dizziness, nausea, headache, fatigue, loss of consciousness, cold clammy skin or just a hot dry skin.

-       confusion, a strong, rapid pulse, with skin that feels warm and dry.

These can require immediate medical assistance so take care.

Conclusion

This isn’t intended to diminish your enjoyment from running on holiday, but we need to think about risks involved in running in hot conditions.

Have a great holiday everyone!

PS I also share my marathon running thoughts on my weebly site - enjoy!

Running injury problems? Rehabilitate by taking a holiday!

It sounds strange, but it’s true – one of the best ways to nurse your self back to running health is by going on vacation.

So what’s the best way to approach this?  Well, first consider the typical problems that runners face on holiday:

-       How to stay fit while not running as much as at home;

-       Whether to even try to keep to your training programme while holidaying in a very different environment with potentially a very different temperature than you are used to back home.

 
Rather than wrestle with these issues, I prefer to simplify things and turn the holiday into an opportunity.  The answer lies in barefoot running.

Try barefoot running…

Take this opportunity to get used to this new type of running that you won’t be used to.  Try out minimalist or ‘natural’ running shoes.

The plus is that your feet and body gain a different stimulus than your regular training shoe and will start to adjust.  This can lead to a stronger body and stronger feet.  And whereas a rapid shift to barefoot running could lead to running injury, by only grabbing a few minutes here and there on holiday, you can avoid overdoing things.

You’ll also find it fascinating to see how your body responds to a shoe that is built very differently in terms of weight and the base of the shoe.

…and make the most of your holiday...

There are also other benefits:
- you’ll feel calm and relaxed during your holiday, not stressing about how to fit in your usual workouts;
- you’ll still do a bit of running so can have fun discovering ​​your holiday destination;

and you’ll need a bit less luggage! (minimalist shoes are more compact than typical running shoes)

...starting today...
 So you'll want to take steps now to get ready for the big vacation.  Three steps are in order. First, find out more about the barefoot running phenomenon.  Second, get hold of some new running shoes.  And third, get hold of an easy holiday training programme.

Conclusion

So make the most of your holiday, learn something new about running – the barefoot approach – and have a great vacation!