Boston's Postponed - Now What?!

The COVID-19 Pandemic has left many of us stuck in our tracks when it comes to our spring marathon training. Being 1 month out from Boston, several of you likely had long runs of close to 20-miles under your belt. I can appreciate how disappointing this is for everyone, and wanted to give some advice as to how you can make the best of the situation and go into your newly (re)scheduled fall marathon with confidence and injury-free.

So how do you make this happen? Should you stop running for a while because Boston postponed? Should you consider taking part in a new fitness program? How do you avoid becoming injured in this process?

The new Boston Marathon date is September 14, 2020 and marathon training programs typically being 12-20 weeks long depending on your “base” mileage. This means that if you are planning running Boston at the new date, your training could start as early as the end of April, or as late as the end of June.

Regardless of your training start date, you’re going to want to take a week or two off from running in order to give your body a proper break. In a 2018 study, Wiewelhove et al looked at various fatigue markers in individuals following a marathon. What they found is that both massage and cold-water immersion (ice bath) helped to reduce post-race fatigue markers quicker and more effectively than active recovery (continuing training). This doesn’t mean that you have to stop exercising completely. In fact, doing some light stretching and strengthening is all OK, but I definitely recommend that you keep it light and use the time to rest.

If you are a more experienced runner who is used to running several races a year, you might not need to completely rest your legs, but instead cut your mileage way back and add in more cross-training. If you are more of a novice or intermediate running you are probably better off taking a week or two (max) off completely and starting back at your base mileage for a couple weeks prior to starting your formal training.

Here are some suggestions for some low-impact cross training that you can do during your “rest” week:

• Yoga
• Light bicycling
• Swimming
• Water running
• Bodyweight strength training
• Walking

You can also take this time to get really good at those exercises that your Physical Therapist gave you way back when (hint hint).

If you have more specific questions pertaining to training and/or injury prevention don’t hesitate to myself or another member of the CCR Run Team by emailing running@capecodrehab.com.

Blog post by Tiffany Sadeck.

About Tiffany Sadeck PT DPT OCS CSCS

Tiffany is a member of the Cape Cod Rehab Running Team with a Doctor of Physical Therapy degree. She is also a Board Certified Orthopedic Clinical Specialist and Certified Strength & Conditioning Specialist with a long history of running which began her freshman year of high school. A 3-season athlete, Tiffany was captain her junior and senior year and went on to run Division 3 Cross Country and Track & Field at Springfield College. She competed in events ranging from the 800-2 mile and high jump. Tiffany began running longer distances up to the marathon and would like to help runners to help better times and meet goals while preventing injuries and maintaining a fun, friendly training environment.

References

Wiewelhove T, Schneider C, Döweling A, Hanakam F, Rasche C, Meyer T, et al. (2018) Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners. PLoS ONE 13(11): e0207313. https://doi.org/10.1371/journal.pone.0207313

Water

There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Often the most overlooked macronutrient. Our bodies are a large majority water and it isn’t something we should deprive ourselves of.

Myth: If you are thirsty you are already dehydrated

Facts: There are numerous reasons we feel thirst: Hunger, side effects of numerous medications, being in a hot or humid climate, exercise, and dehydration.

It is suggested that we drink roughly half our body weight (pounds) in ounces. So, if I weighed 180lbs I should drink about 90 oz of water a day.

Some modifications to this can be made depending on your exercise level/intensity, and the climate you are in. Generally, if you are working out at a high intensity, or sweating a lot you will be losing water, therefor you should be drinking more than that starting 90 oz. If you live in a very hot climate, or a humid one, you will also want to increase your water intake to account for it.

Everyone's body reacts differently on how we divide our intake between the macronutrients. For some eating more carbs than fat and protein may cause them to lose weight, where that could cause another person to gain weight. Finding the right balance for your own body is about knowing what you are putting into it and adjusting the balance between your macros. It may take some trial and error but a healthy body is a happy one!

Tips & Tricks:

• Try and drink 1/2 of your body weight (pounds) in ounces per day
• Bring a water bottle with you to work and the gym to have on hand
• Get an app for your phone to remind you to drink water throughout the day
• Switch out a sweetened beverage for a glass of water instead
• Try and drink a glass of water when you first get up in the morning to kick start your day!

ICYMI

Carbohydrates

Proteins

Fats

Blog post by Erin Womboldt.

Fats

There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Fats are a main source for energy in our bodies. Exercise bouts longer than 20 minutes use fat as the main energy source.

Myth: Eating fat will make me fat.

Facts: Fat is an essential part of the human diet. there are different types of fat that effect the body differently.

Saturated Fat

Typically, solid at room temperature, like a stick of butter. Most saturated fats come from animal products. 

Unsaturated Fat

Typically, in liquid form at room temperature, like oils. This type of fat can help decrease LDL cholesterol in the body.

Trans-fat

This is not a natural form of fat and was originally made as a "healthier" substitute for saturated fat. Through research trans-fats have been linked to an increase risk for heart disease and it is suggested by the USDA to limit the intake of any trans-fats in our diets. Trans-fats are commonly found in fast foods and highly processed "junk" food. Tip: look on the label for “hydrogenated and partially hydrogenated oils”.

Tips & Tricks:

• Avoid Tran- fats. Check labels for “hydrogenated and partially hydrogenated oils”.

• Try and use high fat foods that are also packed with nutrients. Such as avocados or nuts!

• Worried about cholesterol? Try switching to vegetable fats such as olive oil in your cooking!

• No one nutrient makes us "fat" on its own, it is the combination of these nutrients in our diets and how much of each we consume that create the complex equation that leads to weight gain, weight loss, or weight maintenance. 

ICYMI

Carbohydrates

Proteins

Blog post by Erin Womboldt.

Proteins

There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Proteins are comprised of amino acid chains that are the basis of many compounds in our bodies.

Myth: protein can only be found in meats and protein bars.

Facts: Vegetarians and vegans do not just have to get their protein from powders or bars. Foods made from meat, poultry, seafood, eggs, beans and peas, nuts, seeds, and processed soy products are all considered part of the Protein food group.
Protein is highly important in our muscle function and muscle growth. Protein is the building block of our cellular structure.

Tips & Tricks:

• Protein rich snacks can include: yogurt, mixed nuts, seeds, and protein bars.

• When choosing a protein bar look for one low in sugar content.
• Iron found in many red meats can be absorbed better by the body when paired with vitamin C (like a glass of OJ!).
• Try and have a protein within 20 minutes of exercise to aid in the healing of your muscles.

ICYMI

Carbohydrates

Blog post by Erin Womboldt.

Carbohydrates

There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Carbs are foods based upon carbon compounds and one of our body’s main sources for energy. Carbohydrates are the initial energy source for exercise bouts.

Myth: all carbs are bad for me and will make me gain weight.

Facts: Carbohydrates can be further separated in to simple or complex carbs.

Simple carbohydrates are more easily broken down in the body into sugar. These carbs are mostly found in our highly processed foods such as white bread, cakes, muffins, donuts, bagels, etc. Tricks to finding out which products these are would be too look at the nutrition labels and if you see "enriched flour" it is a simple carb. The ease of digestion for this type of carbohydrate creates a fasted spike in blood sugar levels and often do not keep your body feeling full for that long, which can lead you to consume more.

Complex carbs contain the whole part of a grain, also listed as whole grain on most boxes. these carbohydrates naturally contain more fiber and take longer for the body to digest. The longer digestion time of these carbs allow the body to sustain a more normal rise in blood sugar and the fiber will help your body feel full longer. Complex carbs can also be found in vegetables and are often used in recipes as lower carb options.

Tips & Tricks

• Look for Carbohydrates high in fiber. Whole grain should be listed as one of the first ingredients on the label
• Going “low carb”? Swap out regular pasta for spaghetti squash or zucchini noodles!
• Avoid added sugars. Try and limit the amount of added sugar in your diet by checking labels and trying to keep to natural sugars such as those in fruit.

Blog post by Erin Womboldt.