In this monthly article series, ultrarunner, race director, and coach Gabe Joyes answers reader questions about anything and everything running. Learn more about this ask-the-athlete column, and be sure to fill out the form below to submit your questions for a future article!
In this article, Gabe answers questions about running snacks, the dreaded strength training, and dealing with tricky questions from non-running friends.
Gabe’s tip of the month: “It is ok to take an off season! Many athletes I work with are terrified to take a break from training because they are afraid their fitness will disappear and they will put on unwanted excess weight. Truthfully, these things might happen to a degree, and that is ok. It is unsustainable to maintain our top race shape endlessly, and if you don’t decide when to give your body a break, your body will decide for you with a nagging multi-month injury or illness. Your hard-earned fitness and physique return quickly when structured training resumes. Be more than a runner, and take a break from some weekend long runs and try something different, or spend some extra time with family and friends — they might need a break from your running too.” The author enjoying an autumn family hike, rather than another long run. All photos courtesy of Gabe Joyes, unless otherwise noted.
Leukotape
What’s the single most important thing you’ve learned later in your running career that you wish you knew sooner? -Anonymous
I wish I could share a profound and wisdomful answer about not taking oneself too seriously, or the joy of giving back to the sport, but there is one obvious answer here for me: Leukotape. If you are not familiar with Leukotape, it is a rigid strapping tape that is designed for “joint immobilization and limitation of movement.” Like many trail runners, I have mightily struggled with ankle sprains over the years. It got so bad that I would wake up at night desperately trying to pop out of an ankle roll while running downhill in my dreams. I even briefly considered giving up mountain running, but after about two seconds of deliberation, I knew there had to be a solution out there to my ankle woes.
A friend recommended Leukotape and, since I started using it three years ago, I have avoided any major sprains and have been limited to just minor tweaks once in a while — knock on wood. One reason Leukotape works so well is because the adhesive is awfully strong, but because of that it can be wickedly harsh on the skin, often leaving it red and irritated — it also rips out any lower leg hairs, which could be a positive, depending on your perspective. I would consider selling my soul for increased ankle stability so, in the end, I happily accept all of these side effects.
Leukotape to the rescue!
Strength Training
Strength training, we’re supposed to do it but I don’t want to. Give me the absolute minimum I should be doing. -Beth
Strength training for trail running and ultrarunning is a bit of a paradox, because conventional wisdom suggests that for moving efficiently up and down mountains it is better to be stronger. But if that were completely true, muscle clad bodybuilders and cross-fitters would be on top of many podiums. Like most training interventions, how helpful it is depends on your own specific training history, and the time-tested truth that “more is better, until it’s not.”
Typically, I periodize my own strength training to about October to March, where I’ll spend 30 to 60 minutes in the gym twice per week. I have found that when I’m doing high volume running the rest of the year, the strength work is just too much of an extra stimulus on top of running up and down mountains, and extra strength work diminishes my performance. But for other runners, especially those that don’t have access to steep running terrain on a daily basis, a lighter strength training regime can be extremely beneficial year-round.
I’d recommend starting on the lower end (perhaps 20 minutes, twice a week) and tinkering with dosage for your unique physiologic and personal needs. Remember, it is always a good idea to periodize your training as well — smart training in January might look very different from smart training in July.
Sarah Lavender Smith strength training. Photo: Tonya Perme
Tricky Questions
How do you suggest I respond to my non-trail running friends when they ask me, “What is your average mile pace?” -Chris
It is undeniably difficult to explain something like trail running pacing to someone who has not had that experience, or worse yet, has had an experience that they assume is similar (i.e. road running). I sometimes try to compare trail and road running to something like tennis and ping-pong — they obviously look similar at first glance, but the actual skills required for success are strikingly different.
But, another option you might try is to gently explain that your average pace depends on a few things, like whether you are climbing or descending; if there are rocks, roots, and mud; the temperature and humidity; if you have digested the salmon curry you had for lunch yet; if you have pooped yet today; if you ran 30 miles the day before; if you stopped to smell the flowers; or if you are chasing one of Jeff Mogavero’s Strava crowns. Best of luck with this.
Favorite Treats
What are your favorite salty foods on a big run? -Erin
As much as most of us love eating fists full of Peanut M&Ms and other sweet treats on our long runs, I suspect many readers will have discovered that the sugar-induced joy only lasts so long. Flavor fatigue is a real thing, particularly with sweet food, and the loss of desire to eat at the end of a long run or race often comes down to being burnt out on sugar.
One solution to delay your body’s rebellion toward sugar is to always run with a bottle of plain water. This allows you to rinse your mouth out so that you don’t keep tasting the Oreos stuck between your teeth for the next hour. I am a huge fan of salty snacks on runs as they taste great, mix up the flavor and texture of your fuel, and can be deliciously high calorie.
Potato chips and tortilla chips are the gold standard for me, but don’t ever rule out the joy of something edgier, like Cheetos. Last year when I ran 180 miles in 3.5 days, I discovered the joy of a Ziploc bag full of salami, cheese, and apricots as a soft, easy to chew, high calorie option that somehow felt less processed.
My last suggestion is maybe more race specific, but having something like macaroni and cheese at an aid station can be a wonderful reset. It barely requires any chewing; and it’s salty, savory, and possibly deliciously nostalgic, if your childhood looked at all like mine.
Salty and crunchy potato chips at “The Goat” aid station” at the IMTUF 100 Mile.
Submit Your Questions
Send us your questions! Use the form below, and we’ll consider your questions for future articles.
Call for Comments
- What do you think of Gabe’s answers to this month’s questions?
- What other questions do you have for Gabe? Send them our way!
