The quickest path to landing yourself on the injured list is to run too much, too soon. Endurance training is an art; every runner has to figure out what they love about it and what works for them. Georgetown store run ambassador,

balancing hard and easy workouts

When we push the limits and challenge our muscles and mind, the endorphin rush that ensues is hard to beat! We runners have been known to chase that high over and over, whether it’s through a tough but fun run, a kick-your-butt bootcamp class or a hot Vinyasa flow. Sweat once a day but make sure those efforts are balanced.

Go hard…

Tough workouts make us stronger mentally and physically; they are completely essential to any training plan. Long runs, hill repeats and tempo runs usually hold a spot on the weekly agenda, not only to build up strength and endurance, but also to teach our muscles how to operate on low fuel and fatigue. You’ll need that mental and physical strength when it comes to race day!

…then take it easy

After those tough runs, our muscles and minds need a break to recover. Alternating hard workouts with lower-intensity days is essential in preventing overuse injuries, fatigue and burn-out. Easy days give the body time to recuperate – a day to replenish glycogen stores, repair tissues, rest and rehydrate.

the balancing act

Here are some ways to turn off the runners-brain and get in an easier workout after you’ve maxed out:

cross-train
Use alternating days to balance the ever-increasing mileage and time on the run with another favorite form of exercise. This could include yoga, Pilates, cycling, hiking, walking or some free-style dancing in your living room.

slow it down
Go for a low-mileage, low-effort jog. Leave the watch, heart rate monitor and/or tunes at home and just go slow for 20-30 minutes at a conversational pace.

park it on the couch
Overuse injuries are easily preventable; take a rest day at least once per week – Consider this permission.

mix it up
Take it back to running basics by going out for run/walk intervals. Alternate the two every 3-5 minutes, keeping the effort notch on “easy” (of course).

treat the tissues
After the peak of heavy training weeks logging high mileage and hours on the run, treat those hard-working tissues to some TLC! Schedule a massage, soak in an ice-bath, and/or go to restorative yoga. Most importantly, refuel with nutrient-dense meals and snacks to keep all systems going!

Taking on the hard/easy balance isn’t just for everyday athletes, even the elites set at least one day aside for complete rest, relaxation and recovery. Keep the focus on getting to that starting line injury-free, full of energy and ready to rock! Not sure where to start? Check out the SeaWheeze TackleBox!

Refueling during a marathon can be quite the challenge and isn’t always the prettiest sight. Those who manage to get more water in their mouth than on their bibs consider themselves lucky. lululemon ambassador Heather Calcote shares how she mastered fueling on the go.

marathon meals: fueling on the go

running on empty

While I was training for my marathon I experimented with quite a few different fueling strategies. Nothing ever worked the magic I hoped it would and I had a hard time stomaching “food” on the go. On race day, intense nausea joined the party around mile 14 and I knew trouble was ahead.

As a dietitian I had to admit defeat. I hadn’t properly researched how to fuel for long distance runs and it certainly got the best of me. When I started training for marathon #2, I learned the value and importance of electrolytes, glucose, hydration and the art of planning ahead.

energy burning science

The muscles and brain use glucose (a form of sugar) to function. As we exercise, they burn through what is readily available in the muscles & liver (stored as glycogen). That “hitting the wall” feeling results from the depletion of your body’s glucose storage and the need to be refueled.

finding your fuel

Carbohydrate fuel sources that work the “best” to restore glucose levels will vary depending on each athlete. Here are some of my favourites:

• Gu and gels*
• gummy chews (e.g. Clif Bar Shot Bloks)*
• snack foods (pretzels, crackers)
• high carb Snack bars (e.g. Larabar)
• sport drinks (e.g. Gatorade, Accelerade)*
• honey or agave
  *keep in mind that sport-specific products will contain electrolytes (sodium, potassium) in addition to sugar.

don’t get stuck on empty

• 60 minutes or less of exercise: you have adequate body stores of glucose to maintain activity and energy. Drink water as needed.
• 60-75 minutes of exercise: aim to take in 100-250 calories, rehydrate with water and/or sport drink*
• more than 75 minutes of exercise: take 1-2.5 sport gels (100-250+ calories) and/or 14-60oz of sport drink per hour*
  *specific caloric and fluid ounce needs differ based on athlete’s weight, endurance level, the weather and amount of time spent exercising

timing is everything

I typically take in calories every 5-6 miles (when running any longer than 90 minutes) and take water with me on every run when it’s hot out. During the winter and long runs, I drink fluids every other mile.

What works for Heather may not be your secret sauce. Use your training runs to experiment with different types of fuel, timing and amounts that work for you. Let us know what you stock in your fuel belt!

want more?

• keep your cadence: cycling and nutrition
• more marathon nutrition tips
• it’s bliss! energy ball taste test
• dietitian on the run: heather's personal blog