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The 5 most common limiting factors in runners

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The 5 most common limiting factors in runners

Hi Vibers! How’s everything going? There’s less than a week left before the Behobia starts, and we know many of you are planning to participate. Today, we’re going to discuss some common mistakes runners make days or even hours before a race begins.

For those Vibers who don’t know what the Behobia is, it’s a 20 km race that takes place between the small neighborhood of Irún (Behobia) and San Sebastián (Gipuzkoa). It was first held in 1919 and continues to be one of the most popular races in the country.

1. Eating too much too close to training or the competition

When running, the digestive system experiences increased stress due to multiple stimuli, making gastrointestinal problems more common. Therefore, it’s crucial to time pre-race meals effectively, ensuring that the runner feels light during the race and avoids unpleasant gastrointestinal symptoms such as stomach upset, bloating, cramps, or diarrhea.

For short races, the choice of pre-competition foods often comes down to personal comfort to avoid hunger during the race or to prevent possible hypoglycemia. However, for longer races, pre-race nutrition requires more attention to ensure adequate energy availability, sufficient carbohydrates, and proper hydration.

To replenish glycogen stores and help maintain stable blood glucose levels during training or competition, follow these nutritional guidelines:

  • Focus on easily digestible carbohydrate sources, avoiding foods high in fiber and fat.
  • If the race is in the morning, some runners may not tolerate solid breakfast well. In such cases, consider preparing a sports drink or opting for a light breakfast that is easy to digest (e.g., juice with toast).
  • Assess individual tolerance levels. It is essential for each runner to determine what type of pre-competition food works best for them during training weeks.

2. Trying new products on race day

Many runners purchase new products with the intention of enhancing their performance on race day. However, this can have negative effects on their athletic performance and may even be a determining factor in not finishing the race if tolerance hasn’t been tested beforehand.

It’s advisable to familiarize yourself with and train your gut before race day to determine what strategy works best for you, helping to minimize pre-race nerves.

It’s also recommended to know which foods and drinks will be available at the aid stations during the race. This way, you can test your tolerance during training sessions and avoid potential issues with new products.

3. Overtraining before the competition and not properly loading carbohydrates

Many runners engage in high-intensity and long-duration training the week before the race in an attempt to improve their performance and gain more endurance or speed. However, overtraining in the week leading up to the competition can be another factor contributing to an unsatisfactory race outcome.

So, how should you plan the week before the competition? First and foremost, it’s crucial to ensure that your muscle glycogen stores are fully stocked for the race. One effective strategy is to progressively increase carbohydrate intake in the week leading up to the event, followed by a gradual reduction in training intensity.

Specifically, you should start increasing carbohydrate intake 4 to 7 days before the race, although for highly trained individuals, a carbohydrate loading phase of just 2 days might be sufficient. Additionally, 1 to 3 days before the race, training should be reduced to less than 60 minutes per session, with the intensity kept at a moderate to low level.

For carbohydrate loading, the commonly recommended range is 7-10 grams of carbohydrates per kilogram of body weight. It’s important to adjust this amount based on individual digestive capacities, and this figure should be personalized for each runner.

4. Failing to recover properly

The primary goal of carbohydrate nutrition in the post-competition period is to replenish liver and muscle glycogen stores. Additionally, races cause damage to muscle fibers, which can delay glycogen recovery.

It is believed that a full replenishment of muscle glycogen stores requires between 24 and 36 hours, while full replenishment of liver glycogen takes between 11 and 25 hours. Current nutritional guidelines recommend that athletes consume carbohydrates with a moderate to high glycemic index as soon as possible at a rate of 1.0–1.2 g/kg of body weight to optimize glycogen replenishment during the first 4 hours.

5. Attempting to reduce body fat percentage through severe calorie restrictions

Runners are often characterized by their lean physiques and low body fat percentage. This focus on reducing body fat can lead many in this group to adopt inadequate energy intake strategies. Such severe calorie restriction can impact not only performance during training and competition but also overall health. Consequences may include:

  • Increased risk of secondary injuries due to poor recovery from training.
  • Higher risk of dehydration.
  • Disruption of hormonal balance, especially in women.
  • Greater susceptibility to infections due to decreased immune function.
  • Elevated risk of developing eating disorders.

Understanding and addressing limiting factors is crucial for improving your performance as a runner. Identifying and overcoming these barriers will help you reach your goals faster and run with greater satisfaction.

Good luck to our Vibers participating in the Behobia!

References

  • [1] Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29 Suppl 1, S17–S27. https://doi.org/10.1080/02640414.2011.585473
  • [2] Podlogar, T., & Wallis, G. A. (2022). New Horizons in Carbohydrate Research and Application for Endurance Athletes. Sports medicine (Auckland, N.Z.), 52(Suppl 1), 5–23. https://doi.org/10.1007/s40279-022-01757-1
  • [3] Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S25–S33. https://doi.org/10.1007/s40279-014-0148-z