She Strengthens

Unraveling the Mysteries of Running: Why Some Days Are Tougher Than Others

Have you ever wondered why some runs feel like a breeze, while others leave you gasping for air? The truth is, it’s not just about your physical fitness level. There are several factors at play, including glycogen depletion, mental fatigue, and even the weather.

Physical Factors: The Culprits Behind a Tough Run

According to running coach and former U.S. Olympian Jeff Galloway, overtraining and low blood sugar are two of the biggest physical culprits behind a tough run. To prevent burnout, Galloway recommends scaling back on your training and incorporating adaptation, or repeating the same training schedule two weeks in a row. This approach helps prevent overwhelming both mentally and physically.

Another crucial factor is inadequate hydration. The American College of Sports Medicine recommends hydrating with 500 milliliters of fluid two hours before you work out. Additionally, low muscle tension can make your muscles feel sluggish and lethargic. To improve muscle tension, try warming up on a hard surface, doing a few sprints before a run, or taking an ice bath the night before your workout.

Mental Fatigue: The Silent Saboteur

But it’s not just physical factors that affect your run. Mental fatigue plays a significant role, too. Research shows that mental fatigue impairs intermittent running performance, causing runners to have a higher rate of perceived exertion. The good news is that you can train your brain to overcome mental fatigue.

Galloway suggests focusing on something specific, like the next part of your run or a fun plan for the upcoming weekend. This helps shift your brain from subconscious to conscious mode, producing endorphins and boosting your mood. You can also find your “magic words” – a mantra associated with positive past experiences – to pull strength from those successes during a bad run.

Six Tips to Boost Your Mental Strength

1. Think Specific: Focus on the next part of your run or a fun plan for the weekend.
2. Find Your Magic Words: Associate a mantra with positive past experiences.
3. Use Your Imagination: Imagine throwing a giant rubber band around a runner ahead of you.
4. Push Through: When possible, push through the tough moments.
5. Set a Goal: Sign up for a race or have a mileage goal in mind.
6. Change Up the View: Mix up your routine by trying new settings or trails.

The Takeaway

Not every run will produce the coveted runner’s high, but by anticipating the challenges and using mental training techniques, you can turn a bad run into a good one. Remember, even when the pace is slow, working through a tough run can be very empowering. So, the next time you’re struggling, try one of these techniques and see the difference for yourself.