11 warning signs to watch out for as a runner.
Over training? “Bonked out”? Injuries? Just flat out not making it to the finish line, or hobbling in feeling like your body failed you? I get it. I’ve been there. As runners we put a lot of emphasis on the “push” aspect of training and are left clueless and frustrated when our body puts up a fight. We strategically train to refine our output, with our input being an afterthought. We fall prey to the belief that, as long as we have SOME type of fuel going in the tank, the engine will run. We conclude that maybe we didn’t train hard enough, ironically. While aspects of this may ring true, until we experience the reality that what goes in our body will make or break the whole game for us.
Undesirable physical symptoms are a sign that our body is out of equilibrium. Experiencing this is very common for long distance runners (and athletes in general) with a significant demand on the body’s output and endurance. The things you choose to put on your plate will directly correlate with your body’s performance - not surprisingly. There is a very specific science to our body in terms of what nutrients it needs, how much, and when it needs them. As runners, we’re often very intuitive to our body sending these messages that we need some supply to meet the demand. However, it can be difficult to interpret that feedback in terms of what we actually need.
Here are a handful of warning signs that happen BEFORE you get taken out of the game:
Injuries
Moodiness
Digestive issues
Feeling frequently cold
Becoming ill often
Depression/anxiety
Food obsessions
Significant weight fluctuations
Not seeing any strength/speed improvements
Constant fatigue and low energy
For females: lack of menstrual cycle
“Almost every time these warning signs come, it is a manifestation of poor fueling” - you’ve heard me speak to this many times if you’ve already taken my Marathon Fueling Course. In the course, one of the area’s I deep dive into is: why they happen, how to prevent them, and what to do if/when we experience them. Although these may be common symptoms, they shouldn’t be your “normal” or baseline as an athlete. They are, however, helpful indicators that it’s time to re-strategize. Although there are some general guidelines that apply to most people, this adjustment can be very individualized.
Ideally we’d prevent these as part of the training process, which is what I teach you how to do. But when you do see these red flags interrupt you in pursuit of race day, my best advice as a Dietitian and multi-race finisher is to listen to your body and respond in the way it needs. This will benefit your long-term goal far more than trying to power through it.