Track & Field

Running

How important is active recovery in your process?

The Ultimate Recovery: Why Sleep is Key

Hi, Daniel, I've heard the term active recovery quite often and don't tend to believe in it too much. I think recovery the best. Recovery happens in sleeping because your cortisol levels, go down that stress hormone and your human growth hormone naturally increases. So sleep is a Surefire way to make sure that you're recovering well and anything active, should be taxing and Energy System, that's important. And so an easy run. Some may consider it a recovery run, is really an aerobic run and a chance to get your metabolism up to flush out some of the lactic acid and other things that build up in our muscles when we're working out hard. So everything has a purpose, but sleep is the ultimate recovery.

Sleep is the best way to recover, but an easy run can help flush out lactic acid and other build-up in muscles.

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Active recovery is a term that I've come across quite often, but I don't place too much importance on it. In my opinion, the best form of recovery is simply rest. During sleep, cortisol levels, the stress hormone, decrease, while human growth hormone naturally increases. This makes sleep a surefire way to ensure proper recovery.

When it comes to being active, it's important to focus on activities that tax the energy system. For example, an easy run, often considered a recovery run, is actually an aerobic run that helps boost metabolism and flush out lactic acid and other byproducts that accumulate in our muscles during intense workouts. So, while everything has its purpose, sleep remains the ultimate form of recovery.

What are your mental strategies for coping with pain during tough workouts and competitions?

Pain is temporary: Focusing on goals for greater rewards

Hi Lane, what a great question and I think my answer might be different on any given day, but I was recently at a race and someone was holding a sign on the side of the road that said pain is temporary online results there forever. And it really made me continue my run thinking that sometimes we can't be in the presence present. Sometimes, we have to look forward to what our goals are and what we're trying to accomplish and at any given moment, if it takes us out of that discomfort and into a place, Ice that gets us toward that celebration. So it really hit home to me and I think about it often both in training and in racing that giving it my best and getting through those tough patches are what makes that finish line and getting to those results. So rewarding

Pain is temporary, but results are forever. Keep pushing towards your goals and the reward will be worth it.

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Hi Lane, great question! My mental strategies for coping with pain during tough workouts and competitions can vary, but I recently had a powerful experience at a race that stuck with me. I saw a sign on the side of the road that said, Pain is temporary, online results are forever. This message resonated with me and reminded me that sometimes we need to focus on our goals and what we're trying to achieve. In those challenging moments, it's important to shift our mindset and think about how pushing through discomfort will bring us closer to that sense of accomplishment and celebration at the finish line. This perspective helps me stay motivated and reminds me that the temporary pain is worth it for the long-term results and satisfaction.

What is a “Runner’s High” and how do you explain it?

Unleashing the Runner's High: A Rare Euphoria

Michael, what a great question. I've been running for 38 years and can count on my two hands. The time I have felt the runner's high and really me. I csikszentmihalyi is the psychologist that coined the term flow or runner's high and it is when your mind and body are operating at 100%. It doesn't happen very often. But when it does you feel like you can run hard Forever Without tiring. It is such a euphoric feeling. That's not to discredit the thousands of other experiences that have you feel the endorphins and the good Rush that running has to give. So keep chasing that high.

Runner's high is a feeling of euphoria experienced when your mind and body are operating at 100%. It doesn't happen often, but when it does it feels like you can run forever without tiring.

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A Runner's High is a term coined by psychologist Csikszentmihalyi to describe a state where both the mind and body are operating at their peak performance. It is a rare and euphoric feeling that occurs during running when you feel like you can run hard without getting tired. While it doesn't happen often, there are still many other experiences in running that can make you feel the endorphins and the positive rush it brings. So, keep chasing that high and enjoy the countless benefits running has to offer!

Do you believe in the maxim 'hard work beats talent, unless talent works hard, and if so, what's your secret to motivating the talented?

Unleashing the True Potential: Talent vs. Work Ethic

What a great question and I've, particularly had a pretty big struggle with the word talent because from a very young age, I was told that I was talented in the sport of running and from age 11 on through my youth running years and into high school and college, I relied on that talent but the talent didn't really teach me anything, it wasn't until I was a post Collegiate athlete, trying to decide whether to open up a bakery or see how Far I could get in this great sport that I finally hunkered down and had the work ethic that really built the character traits within me in such a short amount of time. So I believe that that Talent is just innate within some people, but it's the character building that really is the gem that sport has to offer. So shoving, that Talent aside, and really seeing how the choices you make And the and the intrinsic motivation that you can create for yourself really allows you to Blossom as an athlete. It's a lot of times not about succeeding in getting to a goal as far as time or distance are placed but really about how you can keep evolving and getting better as a human being and that is really the value that sport has to give us

Talent is innate, but it is character building and intrinsic motivation that will make an athlete truly blossom.

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What a great question! I've personally struggled with the concept of talent. From a young age, I was told that I had talent in running. Throughout my youth and into high school and college, I relied on that talent. However, I realized that talent alone didn't teach me much. It wasn't until I became a post-collegiate athlete, contemplating opening a bakery or pushing my limits in the sport, that I truly developed a strong work ethic and built character traits within myself.

I believe that talent is something innate within certain individuals, but it's the process of building character that truly shines in sports. By setting aside the notion of talent and focusing on the choices we make and the intrinsic motivation we create, we can truly flourish as athletes. It's not always about achieving specific goals in terms of time or distance, but rather about continuously evolving and becoming better as human beings. That is the true value that sports can offer us.

So, to motivate the talented, I would emphasize the importance of character building, intrinsic motivation, and the continuous pursuit of personal growth.

What's the number one mistake you see runners make?

Breaking the Runners' Code: The Crucial Mistake You Can't Ignore

The number one mistake that Runners make is that they don't rest. It's so important to just get into bed and catch your z's. That's where all of the recovery and rest or additive process, the adaptation gets underway with the release of human growth hormone and stopping the release of cortisol. That only happens during hardcore sleep. So get into bed and catch some extras. He's also running hard every day continues to break your body down. Honor that. Bye. By getting in some recovery days in between hard efforts, but most importantly, sleep it is.

The biggest mistake runners make is not getting enough rest and recovery, which is essential for the body to repair itself and adapt. Make sure to get plenty of sleep and incorporate rest/recovery days into your running routine.

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The number one mistake I see runners make is not prioritizing rest. Getting enough sleep is crucial for recovery and allowing the body to adapt. During deep sleep, human growth hormone is released, while cortisol production decreases. This is when the body undergoes the necessary processes for recovery and adaptation. It's important to make sure you get enough quality sleep to support your running efforts. Additionally, running hard every day without incorporating recovery days can lead to excessive breakdown of the body. It's essential to honor your body's need for rest and recovery by including rest days in between intense training sessions. But above all, prioritize getting enough sleep.

I can’t make it through my run without a bathroom break. Any advice on how to keep my stomach from making me stop?

Mastering the Energy Game: Tips to Avoid Bathroom Breaks While Running

Hi Jay, that's a great question because everybody's digestion is a little bit different and timing is everything. But running is an energy game. You want enough calories that you feel energized to go the distance and not too much that you're having to stop along your run to go to the bathroom. Whether it's number one, or number two. I would try moving your calorie intake and your fluid intake. Either back from your run further or a little closer to your runs and Really? It's going to take some practice to get it down. But playing with the timing will help you get on top of this. You might also want to consider the type of calories that you're eating. Maybe not too much fiber close too close to the time that you're getting out there to hit the road. So, I hope this helps and follow up with a question. If you need more more advice. Thank you.

Timing is everything when it comes to digestion and running. Experiment with moving your calorie and fluid intake back from your run or closer to it, and consider the type of calories you're eating to optimize your energy levels for your runs.

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Hi Jay, great question! Digestion and timing can vary for everyone, so finding the right balance is key. Running is all about energy, so you want to ensure you have enough calories to fuel your run without causing frequent bathroom breaks.

One approach is to adjust your calorie and fluid intake timing. Experiment with consuming your calories and fluids either further back from your run or closer to it. This trial and error process will help you find the optimal timing that works for you.

Additionally, consider the type of calories you're consuming. Avoid consuming too much fiber too close to your run, as this can contribute to stomach discomfort. Finding the right balance of nutrients that provide sustained energy without causing digestive issues is important.

I hope these tips help! Feel free to ask any follow-up questions if you need further advice. Happy running!

Deena Kastor answers your Running questions. See all the advice Deena Kastor has and get answers to your own Running questions.

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Deena Kastor is an American long-distance runner and 8-time national cross country champion. She was the holder of American records in the marathon (2006-2022) and numerous road distances. At the 2004 Olympics in Athens, Greece, she won the bronze medal in the women's marathon. She ran collegiately for the University of Arkansas, coached by Joe Vigil and Terrence Mahon, and post-collegiately coached by husband Andrew Kastor. Kastor has earned two silver medals in the IAAF World Cross Country Championships, and holds U.S. records in the women's road 10 mile, 15K, and 8K. She formerly held the women's marathon, half marathon, 10,000m, and road 5K records. Kastor has won multiple awards, including the Jesse Owens Award, USATF Runner of the Year (2001, 2003, 2004, and 2008), and C.C. Jackson Award. She has been inducted into the New York, National, and Southern California Jewish Sports Halls of Fame.