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Published Jul 27, 2023

s3/e28 "Why Am I Getting Slower?" with Amanda Brooks & Laura Norris, MS

Running experts Amanda Brooks and Laura Norris tackle the reasons behind slowing performance in runners, discussing essential pacing strategies, the balance of training elements, and the influence of life stress. They provide valuable coaching insights to help manage these challenges and enhance the joy of running.
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  • Detraining

    Detraining is a natural part of a runner's journey, often misunderstood as a decline in fitness. explains that detraining is necessary during off-seasons, with VO2 max potentially dropping by up to 14% after eight weeks of inactivity 1. However, this loss is reversible with proper training. emphasizes the importance of consistency, noting that elite runners build their speed over years, not just one training cycle 2. This perspective helps recreational runners understand that taking time off doesn't mean permanent loss of fitness.

    It's better to take that step back, have that one to 2% loss, than to end up in a state of overtraining.

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    Understanding these fluctuations can prevent unnecessary panic about getting slower and encourage a more balanced approach to training 3.

       

    Overtraining

    Overtraining syndrome is a critical issue that can lead to long-term performance declines. and discuss how overtraining often stems from doing more than the body can recover from, leading to fatigue, mood changes, and even sleep disturbances 4. highlights the importance of recognizing these signs early to prevent falling into a performance "hole" 5. Proper pacing during workouts is crucial; pushing too hard can lead to temporary functional overreaching or more severe non-functional overreaching 6.

    You're doing more than you can recover from and in some capacity, you are now deficient in areas which is impacting your fitness.

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    Addressing these issues requires a holistic approach, considering both physical and mental health factors.

       

    Life Stress

    Life stress significantly impacts training and performance, often underestimated by athletes. points out that nutrition and sleep are crucial for recovery and training tolerance, yet many runners neglect these aspects 7. stresses the importance of recognizing the total stress load, which includes life stressors beyond just physical training 8. This comprehensive view helps athletes manage their schedules better and avoid burnout.

    You can get away with so much if you are eating appropriately and getting enough sleep.

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    By understanding and addressing these factors, runners can maintain their performance and enjoy their training more fully 9.

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