Don’t let yourself get dragged into other people’s goals. I know what you’re thinking, what the heck are you talking about Sara? I’m talking about reaching your own goals and seeking the things you desire, not someone else’s.

Some people like challenges, I think we all do, but some people REALLY like challenges. And it’s important that you find a challenge you’ll enjoy and be proud of.

In this day and age, the challenges are getting longer, harder and crazier. There is a market for these things as many people like to push themselves to the absolute limit.

Finding a running style and distance is a personal thing. I think the natural assumption is that if you run you must at some point do a marathon. But this isn’t true. Some people like 5k’s, 10k’s or half’s and have no desire to run a marathon. Good for them!

Some people like to run really fast, and others just want to plod along merrily.

As athletes, we like to push each other, which is excellent, but we need to know when to stop pushing someone. I see it a lot on the internet, someone get’s super excited about their new challenge and try to get others to join in. This is not a bad thing, but when someone says ‘no’ we need to listen. Just because you want to run a marathon backwards doesn’t mean everyone else wants to join you.

If you’re new to running I highly recommend joining a friendly couch to 5k running club (I hear the Beginners to Runners is nice) and finding like-minded people. If you already know you like a challenge joining an athletics club might be more appropriate. If you like being alone, run alone, just be safe about it and keep phone and ID on you for emergencies.

If you’re already a seasoned athlete, then please just respect everyone’s choices. We are all individuals and all run for various reasons so let’s keep it pleasant and support everyone.

How can I reduce fatigue?

Fatigue is both a physiological and psychological response to exercise, so how can we help prevent it? Fatigue comes in two forms central and peripheral. Central starts in the central nervous system and works to reduce bodily harm and peripheral is the failure to maintain output such as a depletion in glycogen and occurs in the muscle itself. However, the exact chain of events leading to both is not determined. For most athletes’ fatigue is fatigue no matter where it originates and will affect performance if not managed properly.

How to we prevent fatigue?

First, having a good training program with appropriate periodization is a good start. Factoring in the individual, prep phase, specific prep, competition, travel, injury and personal beliefs. If you are an athlete who has a “season” this is fairly simple. If you’re an athlete with various events throughout the year, it’s a little more complicated. My advice with training is to seek the advice of a coach. This doesn’t always have to be in person, there are many coaches online (especially running ones) who can put together training plans and help you reach your goals.

Second, make the most of your post exercise routine. This is where things can get complicated. With regards to fatigue there are a variety of ways to help from active recovery, massage, cryotherapy, compression garments etc. In this systematic review it was found that all of those reduced perceived fatigue. Inflammation was best combat with massage and cold exposure.  Note, please, that there have also been studies stating the opposite. For instance in this study it notes that cryotherapy is no better than active recovery for reducing inflammation, this could save you a few quid in the long run.

As a note, it has been found that active recovery at a moderate intensity is likely better than just resting. This is due to better blood flow and lactate distribution.

In my opinion, active recovery is the best place to start, for instance, after a long run or hard session have a brisk walk or brisk bike ride. No pressure, no clocks, nothing. Just you and the open air. This also works after a difficult event as well, I find if I walk after a marathon I’m not as sore as I am when I don’t. If that doesn’t help, sit in a cool tub (10C) for ten minutes, another cheap option to try.

If you still feel sore or tired book in for a massage. Obviously, prices range on location and experience, but booking in for a one-hour session will at least help you decide if it’s for you. Compression garments may also be a good investment. I won’t lie, I use mine after long runs and after marathons. Yes, this is likely only reducing perceived fatigue and therefor may not work for everyone.

Fatigue can also stem from stress or a lack of sleep, so if you’re not sleeping properly, you’re not going to recover from training properly. If you are having trouble sleeping you can try a variety of  methods to see if they help. If not, speak to your GP and get appropriate advice. 

And don't forget the importance of nutrition. If you are not eating enough to eat you will not have the energy to compete. This has been a focus recently in the news, so make sure you are eating appropriately and if you are not sure, seek the advice of a dietician.

Recovery can be a very personal thing for each athlete and it is important to find what works for you.