Mental Fatigue and Brain Fuel for Runners
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- čas přidán 28. 03. 2019
- We're digging into mental fatigue and brain fuel for runners. What's making your mind feel foggy and more importantly, what can you do to keep it sharp? Tune in for a deep dive into what keeps that brain up and running for optimal mental and physical performance.
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Really interesting, I always wondered why some days you just seem to quit to moment you’re tired and other days keep going no matter what
(coach Elizabeth here) - Hey Kurt - Isn't it crazy how the brain works? Glad you found the info helpful.
The Run Experience I did I was actually talking about it to a guy at work yesterday funny enough! I always assumed it was purely mental so it’s actually kind of reassuring to know that’s it’s part physical too!!!
Aaaannndddd subscribed 😉
I find I'm running. I hit my 30th km and I'm still on pace, on target, not finding it overly phisically exerting but my mind is just sick to death of it 😂
One of the best explanations of how brain fatigue develops and how to prevent that I've watched. I love that you presented science backed information. Thank you!
Great video! I do ultra trail run, so there's days that we train for 8-12 hours and there's race of almost 24 hours. Sometimes the body says to move on but the brain is fatigated. A kind of food that I feel better is nuts: brazilian nuts, almonds, preferably salted ones and of course a lot of carbohydrates!
(coach Elizabeth here) - I LOVE salted nuts on those longer runs. And Brazil Nuts are high in selenium which helps boost your immune response (which is heavily taxed during those 8-24 hour ultra runs). You're a smart runner for sure to include them.
I was feeling really sore today from my leg workout this weekend. Watched a few of your videos to get myself motivated for my recovery run this afternoon. I got out there and crushed it.it felt great. Beautiful spring day here in the Midwest.
Nicely done!
(coach Elizabeth here) - well this makes my day Stephen! So happy you went through our video library and found some needed motivation. That's what we like to hear. Keep after it. ps. California is dark and rainy today. Hahaha.
@@TheRunExperience Hi i want to ask i used to run and going to gym,playing tennis regularly but for last 3 weeks I feel like my energy levels goes to zero by mental fatigue and that made me lying on bed almost the whole day doing nothing just stressing about syptoms.I have so much fears inside me of going out alone now.My GP says u need to get enough sleep and vitamin D with some counseling.He prescribed me antidepressants in January and i m using it till now but last 3 weeks are so difficult.Whats ur expert opinion on it.
Love it great video! Fantastic to get a sports science perspective explained & broken down to explain the subject! Thanks 👍
(coach Elizabeth here) - I really appreciate the feedback - thanks for watching and letting me know. I make a big effort to have everything I speak about and share be based in science and then take the time to break it down into manageable/practical chunks for runners.
Very clear and interesting. Thanks Coach!
Definitely a great topic! Thanks! Running the Rotterdam Marathon in a week from now, the mental fatigue aspect has been on my mind a lot the last few weeks...
(coach Elizabeth here) - GOOD LUCK in your race on Sunday. I love Rotterdam (I have family that lives in Amstleveen up North). I'm glad this came just in time and that the info can help. Those last few weeks of hard training before a race truly takes a toll on the mind. Your taper and extra sleep this week should help. Let us know how it goes.
Love you best channel!
I've been struggling with mental fatigue just from work. I've been testing ginseng and ginkgo and don't notice much. I feel like I'm doing many of the tips in the video, yet there's always room for improvement. Thank you for the video.
thanks helped a lot
Thanks
Don't forget salt. Low blood sodium can lead to mental fatigue. Thanks, coach Elizabeth! Will TRE folks be in Boston in two weeks?
Yes, we will be in Boston! See you there :)
(coach Elizabeth here) - excellent point, thanks for adding that in. I appreciate you taking the time to comment. Will you be running Boston? If so - check out my video coming out Friday :-)
@@TheRunExperience Yes, I'm running, third and like last Boston for awhile. Will the TRE team be at the expo?
Interesting background for lack of motivation. The hill depletes my motivation just looking at it.
Hey Coach Elizabeth lots of great information. Taking Magnesium at night for the ❣ didn’t realise for the 🧠 Thank you
(Coach Elizabeth here) - Hi there! I always appreciate it when you tune in and let me know your thoughts. Magnesium before bed is beneficial for a lot of things. Glad you're already one step ahead.
The Run Experience One of you’re previous videos mentioned it and also about it also reducing cortisol levels whilst you sleep 😴
For the past month, I can’t run more than 13-25 minutes without mentally checking out. When I stop running, I’m not physically tired.
I get blurred vision in the high teens miles. Thanks for the help. I will definitely work on fueling better.
Hi josh (coach Elizabeth here) - DEFINITELY take care of yourself on those runs - blurred vision is no joke. I always remind the athletes I work with - fueling and hydrating during your long runs not only helps those runs go better, but it also helps you recover faster so you can train harder again sooner. Be sure you're hydrating properly as well. Keep us posted on how things improve.
Excellent video. I clicked on this so quickly as for the first time recently, I experienced extreme mental fatigue in a marathon. It was an extremely hot day and they ran out of water so it was interesting to see that could be a cause of mental fatigue as I was lacking motivation and had to mentally force myself to complete the marathon which I've never experienced before.
They ran out of water? Holy crap. That's almost unforgivable (and more than a little dangerous for their runners). Glad you pushed through!
(coach Elizabeth here) - I am very glad this offered some insight and hopefully can be a guide for future training and avoiding that mental breakdown. I've been there many times. Kudos to you for finishing your marathon even though your mind wasn't cooperating.
Never even thought about decision fatigue as a factor until I ran after work one day instead of in the morning. Holy crap was there a difference
Isn't that wild Arin?? I found that out as well - I always train in the early mornings but when I have to do it after work I am shocked at the difference. Its a great reminder for race week - the stress and anxiety can do a number on your performance and we never even think about that.
A story I often relate happened to me during the New York marathon 2016....I felt I needed to stop for the toilet from about mile 6/7 onwards but there were queues at each portapotty so I just kept going until I saw one without a line at mile 13. I stopped outside the door and saw the little green marker - which we all know indicates it’s unoccupied - but mentally I just couldn’t process if green meant it was empty or occupied!🤪🤪. I must have stood there for about 10 seconds before trying the door which of course opened! This video is so helpful in demonstrating how adequate hydration is so crucial for managing performance. 🏃♂️🏃♂️
I'm the opposite. I run after work and it's so much easier. My heart rates lower, my pace is quicker, I just flow so much better.... But in the morning I'm slower, heart rates higher, everything feels harder....
What about ketone esters for mental fatigue? A recent paper showed no mental drop after a soccer sprint workout.
Now i know why i dont have good motivation when i run, and i always have a blury vision when running recently.
Glad we could help.
Coffee is good for running (endurance)? I use to drink coffee *after* running because am afraid of a my heat beating too much.
So I run all the time. 19 5ks in December. I did get tired. Problem is I am not allowed sugar, plus I am really careful with carbs since they turn into sugar. What is your best idea for a carb replacement?
Well thats tricky - I don't know you have a medical condition that bans sugar but - all carbohydrates are made up of carbon/hydrogen/oxygen. Monosaccharides (e.g. glucose) and disaccharides (e.g. sucrose) are relatively small molecules. They are often called sugars. Other carbohydrate molecules are very large (polysaccharides such as starch and cellulose). So in general - you're taking in sugar in some form. I'd suggest something like UCAN Superstarch or trying fueling with more complex carbohydrates (roasted potatoes and grains).
English subtitle please.
Hi.i got a question ,Can i use my futsal shoe for my run? I'm a beginner.
Hello! I would not use that. Buy a nice running shoes with a good cushing system. You will prevent lesions and pain. There's no need to buy a expensive shoe, but a running type one.
I'm not sure caffeine lowers levels of adenosine, it just binds to receptors that otherwise would be occupied by adenosine; some carbs are good for post exercise recovery, but a low carb diet is generally better, and ketones can also be used by the brain for energy. Beet juice is powerful for runners' brains and legs
Please don't do keto diet and running! You will worse your ketoacidosis and get a syncope or something worse. The body and the brain needs energy and you can't get a quickly release from lipolysis. Please don't do that. Ps: I am MD.
Ps2: ketone isn't used for energy. It is a wast of lipolysis.
Hi coach Elizabeth!
Do you have any tips/advice on training while sick with cold/flu/coughing?
Should I still be training? Or rest?
I feel like I’m falling behind if I don’t train.
Thank you :-)
Don't run if you have the flu. I run with a cold, though. It clears out my sinuses. And unless I am coughing up a lung, I'll run with that as well. If it's in my lungs, I'll rest.
I've heard it's okay if it's in the head, but to steer clear if it's in the stomach. Not sure how scientifically accurate that is, but as long as it's not coupled with a fever, it's worked for me.
Thank you for all your advice.
I just feel like I’m falling behind if I am not able to train or do long runs. (Mentally challenging watching my friends train while I can’t ).
In the meantime, I’ve concentrated on rolling and stretching and minimal strength training, until I can get rid of this cough (which hinders my breathing)
Kim Byrne
I heard that can be really dangerous!
Don’t take a risk with your health, you can do later when you fully recovered!
(coach Elizabeth here) - Hi Kim, The general rule of thumb is... above the neck sickness is fine to go easy, below the neck (in the lungs or stomach) sickness is best to stop and wait until you're better. That being said - I almost always take at least one FULL day off if I'm getting or feeling sick. I will sleep and hydrate all day long and find my body gets back to full health sooner than if I kept training at half speed for 4-5 days. Does that make sense? Studies have found that you aren't losing fitness until after 7 days of zero exercise. And even then, the amount of fitness you might be losing is minimal. I'd suggest loading up on sleep, maybe doing some easy walking to get fresh air and only pushing through to run easy if you don't have a fever and can breathe properly. Also- check out the video I did for immune boosting tips. Hope you're healthy soon.
I have a question after a long run should i drink water o gatorade?
Same question ?
If you're a salty sweater, probably good to get some electrolytes back in the body during or after the run. If you aren't a salty sweater, just go by feel. I don't think electrolytes will hurt, as long as you don't overdo it. I end up with salt rings all over my shirt/shorts/hat, so I need as many electrolytes and such as I can get during and after a long run.
It's better DURING the long run you get some electolyte source like gatorade or salt pills. You will prevent cramps or worse a cardiac arrhythmia.
(coach Elizabeth here) - check out the video I did specifically on hydration - but my short answer is... HECK YES you should be using an electrolyte replacement after long runs, especially if you're a heavy sweater. I'm not a fan of Gatorade (it has a higher osmolality than is ideal for absorption) so I'd suggest SOS Hydration, Skratch Labs or Precision Hydration. Drink water throughout the day to thirst and drink an electrolyte beverage before/during/after training depending on the session- length and intensity.
The Run Experience Thank You!
I enjoy watching your videos about runners. 😉
No wonder I had mental fatigue in the last 5K of my 2.5 hours LSD this morning in hot, humid environment. The rolling hills did not help either 🥵🥵🥵
TRUTH!!! Glad the video could shine some light on the mental fatigue aspect... its a very real thing that so many runners don't pay attention to. Happy running, stay sharp out there.
Can runner drink alcohol?
(coach Elizabeth here) - you sure can. I did a video on it, check our library. Like anything though- don't overindulge if you want results.
Thank you 👍
Thanks coach
No wonder beer helps me write
Great video. It answers a lot of questions that emerged for me this week.
Awesome! Thanks for watching!
(coach Elizabeth here) - I love hearing that- glad I could help.