Intuitive Running

Our bodies carry us in our day to day lives, and sometimes we have no clue what they really need. Much of the time this disconnect is because our bodies’ messages are not entirely clear. We need to learn to decipher this unclear code…but it can be tricky! Because we are indeed human our bodies are forever changing and, along with it, the code is changing. So, what can we do about that, you ask? We can attempt to listen to our bodies and even make adjustments as necessary….so let’s get into the nitty gritty.

Body Language

I’m sure many of us have heard the term intuitive runner – but what does that mean, exactly? How does one develop this “intuition” and can we buy a quick pass please? All jokes aside – listening to our bodies is a huge part of training. Our bodies usually are trying to tell us something when symptoms or discomforts arise…but it’s the interpretation of these signals that can be challenging.

Our bodies are intricate systems that are quite temperamental at times. An increase in training can throw off the homeostasis of our internal environment and cause disequilibrium. If this disequilibrium is great enough, our bodies will begin communicating with us that something is amiss. The trick is to not ignore the signals, because this could be detrimental to your overall health and well being (runners tend to ignore these signs…myself included!).

Listening

The Cleveland Clinic created a list of the most common running injuries – this may be a good place to start if you are unsure of what your body is trying to tell you. The most important aspect of LISTENING to your body is keeping an open mind. Don’t brush symptoms by the wayside – address them as soon as you notice them. Allowing injuries to linger is only hurting your progress in the long run.

If you are a bit more fatigued than usual, assess why that could be the case. Have you recently increased your mileage? Add something into training? Have you changed your diet at all? Has life just been stressful lately? Try to look at your life from a zoomed out lens – what could be contributing to these symptoms and can I do anything to alleviate said symptoms? Try to decrease your training load the following week (or 2, depending on how the first one goes), increase caloric intake, assess your sleep schedule, and/or focus on low impact exercise. The amount of sleep we get is hugely dependent on each individual’s situation – and it really is low hanging fruit in terms of training quality. Studies have shown that poor sleep could increase your risk of illness and injury, thus decreasing one’s training availability. This same study also reports that athletes tend to be poor reporters of their own sleep – so a sleep log could be a good option if you are unsure of your sleep duration.

Sometimes, we just don’t know what our bodies are trying to tell us despite our best attempts. As a general rule, it is a good idea to have an established relationship with a primary care provider. Make an appointment, clue them into your symptoms, maybe get some bloodwork done, maybe get a referral for physical therapy. A good dietitian is always a huge benefit if that is feasible. Bloodwork can be a really important aspect of training, especially for female athletes. Many female athletes are unknowingly iron deficient. Sometimes chronic issues such as iron deficiency take a period of time to show up because our bodies become accustomed to the low level – learning how to function in less than ideal conditions.

Adjusting

As our bodies speak to us and we are continuously learning what we need, adjustments to training may need to be made. And that’s OK! Pivoting from an original plan can prove to be extremely beneficial, especially if it helps you avoid injury or burnout! The goal is longevity, right?! We don’t want to just be able to run far and fast for a few years, but many. Even the best runners need to modify their plans sometimes.

So….what does adjusting look like for you? Well, it depends on what your body and mind ultimately require. Did you discover what your body was trying to tell you? Was it an overuse injury developing? If so, cross training could be a great option. Did you check bloodwork? How was your iron? If it was low, supplementation could be appropriate (always check with your primary care provider!). Was your sleep lacking? Let’s try to set an earlier bed time, or work on sleep hygiene.

Conclusion

Learning to be flexible can be challenging to say the least. In a world where most people are extremely type A, pivoting from one plan to the next may be a bit stressful. Keeping in mind that allowing for adjustments could be just the edge you require to hit that next level. As humans, our bodies are forever and continuously changing. We can’t expect what worked during one season of our lives to continue to work time and time again.

Happy running!