Running – understand pain

Pain the week before a marathon and during: what can you do?

September 26, 2022Richmond Stace | The Pain CoachLeave a comment

Pain before and during – what can I do?

With the famous London marathon coming up this Sunday, there are a few nerves in the air. That’s completely normal and part of the journey. As is excitement!

What’s the objective this week?

To get to the start line!

You may have heard of maranoia. All those thoughts, feelings and bodily sensations that can pop up the week before: am I ill? Have I injured myself? I’m so emotional etc etc. Again, all normal part of the journey.

You have put in the best training that you could over the past months. The day is the icing on the cake. The fun bit!

It is an amazing day. For me, because of the people—your fellow runners and the crowd. Each has a story.

Advice: immerse yourself in it! Take moments to look around and be present with what you are doing and what is happening.

Pain before

Some people will have pain that they are now worrying about. Especially if it has cropped up recently.

So here are a few insights that may help you. Then some ways to deal with pain during your run.

Have you actually injured yourself? If so, you can seek help and advice that may help you get through the day. Remember that you just want to get to the start line. As long as the injury is not serious, you may just get through it. Amazing what you can do by focusing on your purpose and why the marathon matters to you.

If the injury is significant in terms of tissue damage, it’s unlikely you will be able to take part. This is hard to deal with when you have put in all the effort. But remember, you have put in all the effort! The process offers invaluable learning about yourself and what you are capable of achieving. To choose not to run can be a wise yet tough decision. You can now focus on recovery and using your new knowledge and training history to shape a positive future in a different way.

Sometimes there is no significant injury but there is pain. That’s because pain and injury are poorly related and are completely different entities.

Maybe it is a minor tweak or simply a manifestation of a length training period. Whatever, it’s a message or information for you to act upon. Seeking advice to understand your pain is key.

Worry, concern and fear can all effect your pain. The pressure you put on yourself, the stories you are now telling yourself can create stress that amplifies the pain experience.

What happens if you use calming practices such as breathing, mindfulness and easy nourishing movements?

In many cases, the aches and pains are part of the maranoia experience. I typically feel achy and fluey, and notice various pains in the week or so before an event. It’s just what my body systems do.

In response, what can you do?

1. Keep moving, all within your window of tolerance (some aches and pains but essentially good experiences of movements): tapering runs, mobility, yoga etc.

2. Breathing, mindfulness, relaxation

3. Good fuel and hydration

4. Prioritise sleep

5. Minimise stress where possible—focus on what you can control and not what you can’t

6. Keep focused on your picture of success and the step you can take right now

7. You are creating the conditions now, in this moment, to maximise your chances of getting to the start line.

If you unsure, do seek help. Make sure who you speak to knows their stuff; ie/ expert in pain and running.

Pain during

Inevitable for most people, if not all.

Perhaps you have learned some strategies that you have practiced during your training.

There are many ways to handle pain during a marathon. Having a range of tools is important because at different times you’ll need different strategies. You can scroll through until you find the one that works in that moment.

Here are 10 examples.

1. Have a snack

2. Have a drink

3. Remember your purpose and the people you are running for

4. Create a mantra you can use, or several. You can write it on your hand.

5. Zoom out: reassure yourself that you are ok, then look ahead.

6. Zoom in: some people find that focusing on the pain brings an initial increase but then ease. Why? Because being open to the experience allows it to pass through.

7. Chat to a fellow runner

8. Listen to the crowd

9. As you are running along, imagine running smoothly and confidently

10. Focus on a part of your body that feels good

Bonus…. From Eliud Kipchoge….

11. Smile 🙂

Good luck from me! Onwards!

Tapering

August 30, 2021August 30, 2021Richmond Stace | The Pain CoachLeave a comment

I used to think tapering meant feet up, hardly any running and lots of eating for a week or so before the event.

Wrong!

For pro advice, you can read about tapering with coach David Roche here. For anecdotal experience, read on.

How I used to taper

I looked forward to the tapering week, sometimes two. Take it easy, occasionally run a few k’s. By a few I mean 3-4. So very little.

It meant a week or so of eating whatever I wanted. Awesome!

Days of sitting around, usually reading. That’s not so bad. There’s always something to learn.

But there was something that quite right. Reaching race day as I did in May this year, I felt heavy. Heavy legged.

My overall programme, which could be named hit and miss at best, was ending with a slothful period.

What was I thinking?

To put on a positive spin, it was a learning experience that has led to something much better.

How I am tapering now

Good training is sustainable training
David Roche

Tapering is part of the programme. With a measured, gradual approach to building fitness, speed, resilience, quality movement, stability and more, I have no need to spend a week or two resting to recover.

Been there…..

The week before SDW 100 miler, my training now looks like this:

Saturday: 20k easy on trails, hilly not steep. Run down hills with brakes off (building courage and skill)
Sunday: 10k easy + 4 x 30 sec hills (fast & smooth)
Monday: rest day, stretching/mobility, breathing
Tuesday: 10k easy, core/stability training
Wednesday: 8k easy
Thursday: 5k easy
Friday: 5k easy
Saturday: SDW

Feeling rested, ready, and relishing the opportunity to hit the trail next Saturday.

Now that is tapering.

Daily practices

Several times a day I stretch with micro practices dotted through the day – balance, stretch, mobilise, massage gun, roll, yoga pose, mindful breathing.

Most days I will sit and meditate. Other days are micro meditations of a few minutes. I am lucky because I get to practice with people most days as well in the clinic when we look at different ways to change state, create calm and clarity to help overcome persistent pain.

Walking. I walk everywhere.

Standing. At home I stand to work. In the clinic, I get up and move around often as a matter of course.

Our mind’s are embodied. Thinking emerges from the body state and the body state can depend upon what we are thinking. There really is no separation. We have just the one experience.

Hence, movement is a fundamental part of being at our best.

Upandrun.

Onwards.

RS.

PS/ If you would like to support the work of St Wilfrid’s Hospice, please donate here. We are over half way to the target, so your help is much appreciated.

The team looked after my dad and us so well in his final days. To help them continue this vital end of life care is so important to our society.

Thanks

Conversation with Adharanand Finn

October 3, 2020October 3, 2020Richmond Stace | The Pain CoachLeave a comment

I first met Adharanand in 2019 when I went on a writing and running retreat in Devon that he was co-hosting with Richard Askwith.

We kept in touch.

A few weeks ago I took the opportunity to whizz down to Dartmoor for a one day running camp: The Way of the Runner. This time it was co-hosted by Adharanand and Barefoot Joe. It was a great day, as I expected.

As we said farewell, getting ready to head home from the car park, we mooted the idea of a conversation.

And here it is. Eau naturale. Anecdotes about and idiosyncrasies of ultrarunning.

Enjoy.

UP Top 5 Marathon Training Tips

May 20, 2019May 20, 2019Richmond Stace | The Pain CoachLeave a comment

This is the first in the series of top tips this week in the build up to the London to Brighton 100k ultra in association with Pursu nutrition bars. Pursu was created by Sanjay (above), who followed his dream and is pursing his passion for cycling and healthy eating. As well as being delicious, there are features of these bars that really stand out: no sugar, the finest ingredients (and they really mean that!), and sustainability (read more here). Pursu and Sanjay have been sponsoring #upandrun, which I am immensely grateful for, especially when I need fuel!

UP Top 5 Marathon Training Tips

There are many tips one could give, and indeed I have been given lots of advice that has helped me. Here are my top 5.

1. Get to the start line

This may sound obvious, but this is always a primary goal. It means that you have followed your programme and not over- or under-done the training. Along the way there are always aches and pains; that is to be expected. However, sometimes there is a decision to be made: should I train or not? This maybe when you have a recurring pain or an injury (they are not the same or well related — read here) or if you are unwell. The former you should take advice to determine what has happened and what you must do, and the latter will require a period of recovery.

People often fear that they will be behind in their training or lose fitness of they cannot follow their programme to the letter. However, when you remember that only by getting to the start line will you be able to participate, then the best decision becomes clearer.

2. Chill out the week before but plan it

For at least a week before take it really easy. It’s a wonderful time relaxing, eating and having more time…also known as tapering and maranoia! Suddenly it seems like you are not training, which can throw you. Keeping focused and planning the week is important. You will feel better for it as the excitement builds.

Your training plan will include tapering. This means a few easy runs to keep moving at an easy pace, and perhaps a short one (just a few kms) at race pace for the feel. The rest of the time can be spent keeping your body moving and relaxed with a daily stretching programme, yoga, lots of movement if you have a sedentary job, walking, easy swimming, breathing exercises, meditation, focusing on what you want to achieve (see below), consistent bed times and fuelling up. Make a plan for this and stick with it. Writing down your plan makes it more likely you will follow it.

3. Plan your travel and logistics

As relaxed as you maybe, plan what time to arrive at the start and how you will get there. You will be excited and nervous (they feel the same, so you can decide…), so to fully enjoy the build up in the morning, know what you are doing. Late surprises or forgetting kit is annoying and can easily knock you off track. Keep it simple.

This is a habit of peak performers, paying attention to the detail and focusing on what you can control: your plans and attitude. Things to consider: pack your kit the night before, time to arrive, how to arrive, breakfast, hydration, bag drop (there can be long queues), toilet (there can be long queues), when to get to the starting pen.

4. Use visualisation as a way to focus

Keeping focused is important, especially as the excitement builds. It is also a great thinking tool when tough moments arise during the run. What do you want to achieve?

There are many things you can focus on to lift your energy and maintain direction towards your picture of success. For example, visualise running over the finish line, bring to mind the purpose of your run (what is the reason why you are running the distance?), or think of loved ones who are spurring you on. Notice the change in your energy as you do.

5. Enjoy it and look around

It goes by in a flash. So, from the moment of registration until the end, look around and take it all in. You maybe running somewhere stunning or be surrounded by inspiring people who are running for great causes; take it all in and feel the positive energy.

All the training has been done. Usually the training is much harder than the actual day — that’s the purpose in a way. With two weeks or so to go, there’s nothing to be gained fitness-wise, so focus on preparing to be in the best shape (see above) so that you can enjoy the day. The moment that you duck under the finish line, you will feel an incredible wave of emotion in the light of what you have just achieved. The final straight is as close to sensing what it is like to be at the Olympics as people cheer and shout, and suddenly you experience that famous burst of energy, striding towards the end. For many though, this will not be the end. It will be the beginning.

Look out for more tips this week!

Training so far

March 12, 2019Richmond Stace | The Pain CoachLeave a comment

Richmond Stace in Glasgow — Running in Glasgow

Touch wood things are going pretty well. Training is totalling 70-80 km per week with 1-2 longer runs, interspersed with shorter dashes and trundles. As a trainer friend said to me once, ‘Just get to the start line without an injury and you’ll be ok’. There is some truth in this of course, but with the Brighton Marathon coming up soon, followed by the two ultras in May and July, the mileage is key.

If you’re interested in running, the following section outlines my plan. Feel free to skip on!

#upandrun ~ hashtag on Twitter to follow and tweet

Last week I set myself a plan to run 1 x 30 km and 4 x 10 km, totalling 70 km. It felt good and was easily slotted into the working week. This week I am practicing two longer runs back to back and will continue with this trend. Today was just over 22 km and tomorrow I will do a minimum of 30 km on slightly tired legs. Either side will be a few 10 km runs when I try to push the pace.

There are 5 weeks until the Brighton Marathon (Sun 14th April). The last week or so will be tapering and fuelling. Prior experience of ‘the week before’ tells me that I need a good plan. This includes plenty of mindful practice, imagery, easy movements, eating well and rest. I have found it to be a twitchy time with a unique restlessness of mind-body. This will be a good test.

Soon afterwards comes the Isle of Wight Challenge. There will be a few weeks of continued training with back to back longer runs and again the tapering a week or two before the 2-day event at the start of May. A longer gap before Race To The Stones (July) means resuming the mileage in warmer weather.

One of the pluses of these ultras is the scenery. I have been to the Isle of Wight and enjoyed the spectacular views from certain well known spots. The Challenge allows for the experience of the complete tour! That excites me. As does the route from The Chilterns, across the top of the North Wessex Downs, along the ancient path–5000 years!

The Brighton Marathon #upandrun is a joint project, UP and CRPS UK. The money we raise through sponsorship, the quiz night (details soon), auction and raffle will support our on-going work to make a contribution to people’s lives and to encourage society to revise the understanding of pain.

Further, look out for the run of UP workshops. The aim is to offer these across the UK if we can raise sufficient funds. You can support us << here >> . If you suffer chronic pain or know someone who does, you’ll understand the importance of this project.

Next challenge: Race to the Stones

November 21, 2018Richmond Stace | The Pain CoachLeave a comment

Screen Shot 2018-11-18 at 20.29.11

For some time I have been eyeing up the idea of ultra running. Having spent the past few years training for and completing several marathons and half-marathons, the urge to take it onto another level overcame me. I booked myself a date with Race to the Stones.

An old friend completed the 100k run this year. I went down to collect him and watched the runners coming in. There was such a great vibe! Much like a mini-festival; relaxed, encouraging, inspirational and lots of smiles…in amongst some pain of course!

The course follows an ancient path. We will be running and walking in the footsteps of Vikings, Romans, dragons and Kings — not in fancy dress I hasten to add!

Journey from the Chilterns to the mystical North Wessex Downs past mighty iron age forts, ancient monuments and through some of Britain’s most stunning landscapes

As ever, the run will be for Understand Pain, #upandrun. You can keep an eye on progress and other running events here and on Twitter and Facebook and Instagram.

Screen Shot 2018-11-21 at 07.47.56 — Race to the Stone 2019

On we go!