My legs are tired. Should I push through a long run or hold back?
Q. On days when my legs are too tired to push out a successful long run, is it better to log the miles anyway but at a slower pace, or bag the long run until my legs are ready and just do some easy miles instead?
A. Though this seems like a straightforward question, there are actually several different possible answers. Let's break this down into a few different questions or topics.
What is a successful long run? Long runs are most often supposed to be done at an easier, relaxed pace. They are not meant to be done at race pace or faster so a successful long run is one that you completed. Knowing what each workout is designed for is an important part of understanding your training plan.
Who is guiding your training? If you are working out so much that your legs are too tired, I hope you are working with a coach or following a reputable plan. Sometimes, the goal of a plan (like Hanson's) is to accumulate fatigue and learn how to run on tired legs. Other times, a plan might call for rest before a long run to ensure that you are feeling less tired. Following a plan or working with a coach can help answer the question of what you should be feeling like and whether or not you should push forward or hold back.
Pay attention to what your body is telling you! Strong fatigue can be a sign of overtraining - when you don't give your body enough time to recover and rebuild between workouts. Over time, this means that hard workouts will break you down instead of make you stronger. Usually overtraining has other symptoms like difficulty sleeping and moodiness. Check to see if you are developing some unsustainable running patterns.
Lastly, I don't advocate for 'running for running's sake'. If you don't think you can complete the long run, it's likely better to rest than to push through some miles just to get a run in. No athlete wants to deviate from his or her training plan but it's better to follow a plan as accurately as you can, instead of making one up as you go along. If you do skip the run, accept it as a rest day and move on. Give yourself permission to miss a day and use it to stretch and foam roll to aid with your recovery!
Marcy Gialdo is a certified triathlon, run and swim coach training athletes in Philadelphia and around the country. Marcy is the official coach of Team Healthier Generation and the founder of WAVES, an all woman's racing team.
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