Author: Heather Gannoe

We’ve all heard of the “freshman 15,” the extra weight so many kids seem to mysteriously pack on during their first year of college. Truth be told it’s no mystery: It’s cafeteria food, late-night pizza deliveries, and all of the beer they probably aren’t allowed to be (legally) drinking yet.

But I digress.

In the running community, many of us have also heard of the mysterious marathon weight gain, the phenomenon where runners training to complete a 26.2 mile race pack on a few…or sometimes even a little more than a few…pounds during their training cycle. The rumored weight gain is so fear-inducing that many people avoid signing up for a marathon because of it. A number of my clients who have worked hard to achieve weight loss tell me they would like to train for a marathon but are scared they will gain back some of the weight they lost. Their fear is valid.

It seems almost counterproductive to train so hard and run hundreds of miles over the course of many months only to end up gaining weight. So what exactly is going on here? And are you doomed to gain the marathon training weight?

Let me explain.

Weight loss, at its very core, is a very simple concept. Burn more calories each day than you consume. A net loss of 3,500 calories is the equivalent of burning off one pound of excess body fat. Weight gain is the exact opposite: Consume more calories than you burn, and your body will convert and store those extra calories as fat instead of burning them as fuel.

So if we are burning all of these calories training for a marathon, where does the weight gain come in?

As a long-distance runner of nearly 10 years, I’m going to let you in on a not-so-secret fact: Running makes you hungry. Really, really, hungry–as it should. Your body works hard to cover those miles. But something else happens when you start covering much longer distances in your training runs: The hunger leads you to believe you earned pretty much anything in the food world, calories be damned.

For example, “I just ran 20 miles before most people even got out of bed this Saturday morning. This accomplishment most certainly deserves _____” (fill in the blank here: three donuts, a huge plate of bacon, an extra-large frosty iced coffee, a juicy cheeseburger and a pint of beer…or three. You get the idea.) Before you know it, you’ve very quickly and almost effortlessly eaten back all of the calories you burned during that run and then some, leading to a net increase in calories and the resultant weight gain.

To further add to this dilemma, running long distances can–and will–make you tired and sore. Sure, you may have burned 1,800 calories during your long training run, but then you sat on the couch recovering for the rest of the day, getting in very little other activity and not burning any extra calories. At the end of the day you may have burned no more (or maybe even fewer) calories than you burn on an average day, despite your long training run.

So how do you avoid this trap?

1. Be realistic with your caloric expenditure. Running typically burns 100+/- calories per mile, but this can vary greatly depending on age, weight, gender, fitness level, and a number of other factors. If your goal is weight loss, assume you are on the lower end of the calorie burn. Be sure to account for any calories you may have taken in during training (such as carbohydrate gels, sports drinks, etc.) Also factor in the lack of calorie burn if you spend the rest of the day relaxing (not that anyone blames you for resting!)

2. Refuel quickly post run. Getting in a healthy snack immediately after your long run will help you avoid what I call the “runchies”…when you become absolutely ravenous post long run. Refueling your body immediately will help you avoid the urge to eat absolutely everything on the menu or in your refrigerator.

3. Refuel wisely. Everyone loves a nice cold beer or fried bar food from time to time, but don’t make these post-run treats a habit. Avoid the “I earned this” mentality. Instead, refuel with fresh, whole foods that are more nutritionally dense. These foods will not only keep you satisfied and feeling full with fewer calories but also replenish your body and the nutrients lost during your training.

One thing to keep in mind: Not all marathon weight gain is bad. If you are a new runner, chances are you will be building muscle and storing extra water and glycogen (fuel) in your muscles. All of this can lead to a higher number on the scale.

So in conclusion, no, you are not necessarily doomed to the marathon training weight gain, as long as you keep your calories in check and those runchies at bay. Most of all, do not let the fear of potential weight gain keep you from signing up for a marathon. Crossing that finish line after months of hard training is an amazing accomplishment that you will not regret!

These days you’d be hard pressed to find someone who hasn’t heard of obstacle course racing. Tough Mudder, Spartan Race, Warrior Dash…it seems everyone knows someone who has crawled under muddy pits of barbed wire and leapt over flaming logs resulting in the most epic of Facebook profile photos.

But with the popularity of obstacle course racing, or OCR as it’s often referred to, also comes numerous stories of injuries sustained at these races, as well as fear inducing reports encouraging runners to pick another sport. Typical injuries include sprained ankles, cuts and scrapes, as well as the occasional broken limb, and absolute worst case scenario: death. While loss of life is incredibly rare, it has happened, such as the 2013 drowning of 28 year old Avishek Sengupta during a Tough Mudder race.

There is no denying that with the addition of obstacles, some of which are inherently dangerous in and of themselves, such as fire, heights, or barbed wire, that obstacle course racing is a far riskier sport than traditional road or trail running.  So is obstacle course racing really worth the potential risk?

The answer is clearly subjective.

If you are an elite athlete, surgeon, or have some other profession where a possible injury would absolutely ruin your livelihood and career, then maybe the potential for an injury is simply not worth the risk. But for the rest of us, the potential to broaden our fitness horizons while pushing our mental and physical capabilities…and having a lot of fun… might be well worth the risk.

Let’s check out a few pros and cons of OCR.

Pro: OCR is so much more than running. I’ve met a number of very fast, very fit road runners who simply lack the upper body strength to do a single pushup, never mind pull themselves up and over an 8 foot wall. Training for an OCR will force you to work on ALL aspects of fitness: endurance, strength, balance, flexibility, and more; many of which are ignored by the traditional avid runner. Racing an OCR will clearly and quickly show you what your fitness weaknesses are.

Con: The “do more/never quit” mentality that surrounds OCR may be too much for beginners, resulting in an overuse injury during training.  Or worse: a race day injury from attempting an obstacle they physically weren’t prepared for yet.

Pro: OCR will force you out of your comfort zone. These days, everything in our society seems to be about ease and comfort, and about doing as little as possible to achieve our end goals.

Not the case in OCR.

When was the last time you were cold and wet for hours on end, or had to carry a big, unwieldy log up a large mountain? OCR will not only make you uncomfortable, but may even force you to face some of your fears, such as heights and small confined spaces. The personal and emotional growth that can come out of facing your fears and leaving your comfort zone truly is priceless.

Con: Sometimes, forcing yourself to leave your comfort zone can cause you to ignore that inner voice warning you of danger. Maybe you know you are unable to grip monkey bars, for whatever reason, but you see everyone else successfully completing the task, so you try it anyway and end up falling.  You knew you should have listened to the voice of reason, but the adrenaline flowing and the mob-mentality caused you to second guess yourself, resulting in injury.

Pro: Some of the obstacles are really, ridiculously fun. A combination of both primitive adventure and the sort of fun you had as a kid playing in the mud. When was the last time you got to plummet down a waterslide through flames? I’m pretty sure I never got to do that before OCR.

Con: Some of the obstacles are not dangerous by design, but can be due to user error. Falling off of the top of a 12 foot wall hardly ever ends well, nor does catching yourself on barbed wire.

Pro: the majority of OCR race directors take care in ensuring the race course is as safe as possible. Well, as safe as leaping through flaming logs and crawling under barbed wire can be. Despite the fact that many obstacles look dangerous, there are often insurance regulated safety measures in place, making the race far less dangerous than it may appear.

Con: Some aspects are completely out of the race directors control. For example, I know of a few people who have sustained small cuts due to branches, rocks, etc., and the mud they subsequently crawled through after resulted in an infected wound.

These are just a few examples. So, as we’ve established, injuries are certainly possible in obstacle course racing. But there are steps you can take to minimize your risk of injury.

Stick with well established races. These companies are more likely to have their safety standards up to par, whereas some smaller races may try and cut corners to save costs. I’ve seen some very unstable obstacles and lack of safety measures taken at some of these less experienced races.

Avoid crowds if possible. Injuries are more likely to occur when there are more people vying for the same foot or hand hold. If you approach a wall or cargo net crawling with people, give it a few seconds (or minutes) to allow the crowd to thin out before attempting to climb it.

Know your limits. Can’t swim? Obviously you should avoid deep water obstacles. Do heights cause you to freeze up and panic? Maybe you shouldn’t attempt that 20 foot cliff jump. Have a recurring injury that might prevent you from lifting heavy weights? Don’t pick up the 80 pound atlas carry. You get the idea here, know your physical and mental limits.

Most importantly, the best way to avoid injury is to train for the race. Just because many advertisements allude to the fun, muddy, beer drinking aspect of the race doesn’t mean you don’t actually have to put in any work to reach the finish line. Chances are you will still be covering 3 or more miles, and facing obstacles that will require lifting, climbing, and crawling using both your body weight and added weight (such as carries). A body physically trained for such tasks is far less likely to sustain injury.

Plus, the race is far more enjoyable when you aren’t suffering from lack of adequate training.

So, are obstacle course races worth the risk? In my OCR loving opinion, yes they are, but truthfully only you can make that decision for yourself. In the end, while the race director is responsible for providing a safe course, you are responsible for your own actions. If any aspect of the race course feels questionable or unsafe for whatever reason, use your best personal judgment and modify, or skip the obstacle altogether. Show up prepared, know your limits, and most importantly, have a muddy good time.

If you were to tell the average person that you planned on run streaking, they might give you the side eye and question your sanity. But tell any running enthusiast that you plan on run streaking, and they will know exactly what you mean, and it’s certainly not running through a public place wearing nothing but your birthday suit.

Run streaking is the term for running a typically large number of consecutive days, one mile minimum, without taking any days off.

Any running enthusiast who frequents social media will tell you that run streaking has become the next big challenge in the running world. Even the popular magazine Runners World promotes and hosts streaks a few times a year; in fact the Facebook page (https://www.facebook.com/rwrunstreak) for their Summer 2015 streak has well over 16,000 fans. And if that isn’t enough to prove streaking’s popularity, there is an entire group, the United States Running Streak Association (http://www.runeveryday.com/) full of members who have completed run streaks of at least one year or more.

That’s right, these people have run at least one mile per day, every day, for over a year.

If that isn’t enough to blow your mind, consider current USRSA member Jon Sutherland from West Hills, CA, who is currently 46 years into his running streak and still going. That’s 16804 days of running without ever missing a day.

Those of you who aren’t huge fans of running are probably shaking your heads thinking “what kind of crazy person does that?” whereas those of you who have been bit by the running bug are probably thinking “quick, sign me up!”. If you are in the latter category (and as a running addict myself, I certainly can’t blame you) there are a few things you should consider before attempting to streak yourself.

Are you injury prone?

This is probably an obvious point, but it should still be said. Do you find yourself complaining every few weeks of a sore knee, twisted ankle, or painful shin splints that seemingly come out of nowhere? Are you constantly battling an injury or wearing some sort of brace to prevent another persistent pain? Then streaking probably isn’t for you. When in doubt, check with your doctor first.

Are you new to running?

If so, the run streak might not be for you. The United States Running Streak Association recommends that no one should attempt a daily running streak until they have been running on a regular basis for at least six months, with no more than three to five outings per week. Obviously, running every single day is going to open you up to potential overuse injuries and mental and physical burnout. Those who have more running experience have bodies that are more adapted to the act of running, and are less likely to sustain an overuse injury.

Can you mix up your runs?

Because you absolutely should.  

Scratch that, you absolutely NEED to mix up your runs.   

Even experienced runners in the best of shape can mentally and physically burnout from doing the same thing every single day. Alternate your running sessions between hard runs or races, slow recovery runs, longer distances and shorter distances. Don’t be ashamed to cover the minimum required one mile if your body is telling you it needs rest.  Your body needs recovery in one way or another.  Switching your runs up between varying paces and distances will allow your body to actively recover, while also prevent you from getting bored doing the same thing over and over.

Can you still find time for cross training?

Running every single day may seem like more than enough physical activity, but you shouldn’t ignore the fitness needs of the rest of your body simply for the sake of a challenge. Be sure to still incorporate cross training, strength training, and flexibility (stretching) into your weekly workouts.

Are you smart enough to know when to quit?

If your body is screaming at you for a rest day, if your once nagging hip is now borderline excruciating pain, if your personal life is being negatively affected…will you be able to say enough is enough? In other words…don’t be stubborn, or stupid.

Bottom line: Run streaking can be fun. It is amazing to see what your body, your willpower, and your mental fortitude are capable of. But no challenge nor bragging rights is worth a serious injury, especially one that could potentially take you out of the running game permanently.

If you decide to go for a running streak of your own, be sure to remember to have fun.

And whatever you do, please don’t forget your shorts. It’s not that kind of streaking.

I’m not going to sugar coat this or tip toe around this often taboo topic: but sometimes being a woman sucks.

As a runner, we deal with things our male counterparts never have to concern themselves with. For example, there is an entire science to choosing the right sports bra: one that will properly restrain your chest while hopefully still providing comfort, and not leaving you with chaffed rib cage and raw shoulders. Chances are when you find that perfect combination, you will end up shelling out as much cash out for it as you paid for your last marathon entry.

And then there is the topic of periods.

Ahh the wonderful, unpredictable, menstrual cycle. Sure, this feat of human anatomy should be celebrated, as it is a reminder of our awesome ability to bring life into this world, to carry on the human species. But let’s face it: periods are not fun. In fact, sometimes they are downright miserable, leaving us in a lot of physical pain and discomfort. On those days it would be easy to justify skipping a training running for curling up on the couch in a pair of baggy sweatpants, blaming our period for what we can only assume would end up being a less than stellar run.

But how do our periods really affect running? The answer might surprise you.

First, let’s have a little refresher on the menstrual cycle as a whole. The first day of the cycle is the first day of menses, or when bleeding begins. Bleeding is usually complete by day 5 or 7. Days 1­-14 are called the follicular phase. By day 14 or 15, ovulation begins with a surge in estrogen and luteinizing hormone. The following phase lasts until the last day (28 on average) and is called the luteal phase.

During the luteal phase, or the weeks leading up to your period, the hormones estrogen and progesterone are at their highest. The change in hormone levels cause a number of changes in your body, including (but not limited to) decreased sodium levels, a drop in blood plasma volume, and an increase in core temperature.

But what does this all mean?

The hormone levels before you get your period are more likely to negatively affect your performance. And here’s how: A decrease in blood plasma volume means your blood will essentially be thicker, and therefore slower moving to the muscles both during exercise and recovery. Further, a decrease in blood plasma volume can slow down our body’s natural sweat response, which will cause an increase in core body temperature, negatively affecting performance.

Once your period starts, specifically on the second day of bleeding, your estrogen and progesterone levels hit rock bottom. In other words, even though you may feel miserable, your hormone levels and core temperature are more similar to that of a male at this point than at any other point of the month. Pretty ironic, isn’t it? From a performance standpoint, this means you are physiologically more likely to hit higher intensities with your workouts.

Further, running can help you get rid of those awful menstrual cramps. The increased blood flow from aerobic exercise produces natural pain relieving endorphins, and helps to burn the

prostaglandins, or chemicals that cause muscle contractions, which result in cramps. And those endorphins do more than just relieve physical pain: these mood affecting neurotransmitters have been proven to help uplift your mood and decrease stress. If you’ve ever found yourself crying over an otherwise not sad TV commercial while on your period, you can understand how beneficial these mood lifting endorphins may be.

So to sum up the topic of how your period affects your running: in short, it doesn’t, at least not negatively.

Sure, you may feel crampy, moody, and uncomfortable, but from a training point of view you may be at your peak while enduring “that time of the month.” So lace up your sneakers, run a few miles… and then grab that pint of Ben & Jerry’s.