We are getting to that time of the year when some of your goal races are creeping closer.  The peak week workouts, the nailing down your long run fueling, the excitement of race day moving closer.  For me my goal race is Jersey City Marathon in April, so I still have a good amount of long runs to go but starting to hit my stride for my training.  As we move towards March let's always remember to keep doing the little things.  As we get more tired and the mileage and intensity increase it can feel easy to skim on some of the little things you had been prioritizing earlier in your training block but now is not the time to slow down.  I'd even argue if you feel like you don't have time for the little things than maybe cut a little volume back in your training so you can fully support your body to make it race day.  This is the time being smart will truly pay off for your March and April goals!  Let's dive into this week's newsletter!  

 

Also check out this week's amazing conversation on the podcast with Brooks Professional Runner Erika Kemp!  She dropped so many amazing insights on us that I know you will all benefit from so much.

 

There is a big difference between being tired and being burned out, and this time of year it is easy to confuse the two. February and early March are not flashy months in a training cycle. The weather is often still working against you and the real work is starting to stack. Volume may be climbing, workouts are becoming more purposeful, and long runs are no longer casual. Feeling tired in this phase is not only normal, it is expected. You are asking your body to adapt. Tired can mean your legs feel heavy at the start of a run but come around after a warm up. It can mean you fall asleep faster at night. It can mean you need an extra rest day and bounce back quickly. Tired is a physiological signal that training is doing its job.

 

Burnout feels different, it's not just heavy legs. It is heavy thoughts. It is the sense of dread before runs that used to excite you. It is irritability, emotional flatness, and the constant internal negotiation about whether you even want to keep chasing the goal. Burnout often shows up when stress outside of running is high and you keep layering training stress on top without adjusting. It can also show up when every workout becomes a test instead of a step in a process. When you feel burned out, recovery does not just require a nap or a lighter day. It requires space, perspective, and sometimes a reset of expectations.

 

As a coach, I look at context first like:

Tired athletes usually respond well to smart adjustments. A small reduction in volume, a swapped workout, or a true recovery day can restore rhythm quickly. Burned out athletes need something deeper. They need to reconnect to why they are training in the first place. They need permission to zoom out and remember that one race or one block does not define them.

 

This phase of training is supposed to feel challenging. It is where aerobic strength compounds and mental resilience gets built quietly. But challenge and depletion are not the same thing. If you are tired, lean into recovery and trust that adaptation is happening. If you are burned out, give yourself space before digging the hole deeper. Long term progress in this sport comes from learning the difference and responding accordingly.

 

Increasing volume is one of the most effective ways to improve as a runner, but it is also one of the easiest ways to get yourself into trouble if you rush it. February and early March are often when mileage begins to climb. The base is established, workouts are gaining structure, and long runs are stretching out. It can feel exciting to see bigger numbers on your plan, but more miles only help you if your body can absorb them. The goal is not to simply survive higher mileage, it is to adapt to it.

 

The first thing I remind athletes is that volume is stress, even when it is easy pace. Easy miles are still mechanical load on your bones, tendons, and connective tissue. Your aerobic system might feel ready for more before your musculoskeletal system is. That is why increases need to be gradual and intentional. Small jumps week to week are far safer than dramatic spikes, and cutback weeks are not optional. They are where adaptation actually consolidates. If you string together too many aggressive weeks in a row, you are borrowing from future consistency.

 

Long runs deserve special attention during mileage increases. Extending your long run and increasing total weekly mileage at the same time is a common mistake. When possible, progress one variable at a time. If the long run is growing, keep weekday mileage steady. If overall volume is climbing, consider holding the long run distance for a couple of weeks before bumping it again. That layered approach protects you from compounding fatigue.

 

Recovery habits also have to rise with mileage. Sleep becomes non negotiable. Fueling during and after runs becomes strategic rather than casual. Strength training shifts from optional to foundational, especially for lower legs and hips. The more you run, the more important it is to support the system that is doing the work. Skipping these basics while adding miles is like building a second story on a house without reinforcing the frame.

 

Finally, pay attention to trends rather than single days. One heavy feeling run is normal. Lingering soreness that does not improve, persistent niggles that migrate, elevated resting heart rate, or a steady drop in motivation are signals that load may be outpacing recovery. Managing volume safely requires honesty. It requires understanding that fitness is built through repeatable weeks, not heroic ones.

 

When you approach mileage with patience, structure, and respect for recovery, volume becomes a powerful tool instead of a risk. The goal is not to see how much you can handle in one month. The goal is to build a body and a mindset that can handle consistent training for years.

 

This week on the Running Explained Podcast, we sit down with professional runner Erika Kemp for one of the most honest conversations we have had about ambition, identity, and balance in the sport. Erika shares how her relationship with running has evolved from high school uncertainty to world stage competition, including what it felt like to endure a brutally tough World Championship marathon and still choose to finish. Her reflections on resilience, perspective, and “building small wins” inside a race are lessons every runner can apply, whether you are chasing a podium or your first 5K.

 

We also dive into sustainability in training, avoiding burnout, and why your running timeline does not have to look like anyone else’s. This episode is a reminder that success is rarely linear, and that fulfillment in running comes from more than just the clock.

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What question do you want the Running Explained team to answer in next week's newsletter mailbag? You tell us! Is there another question you'd like us to answer in a future issue? Send us a note!

You asked, we answer, and this week's question is What should I eat the night before a long run?

 

First, remember that glycogen storage does not happen in one meal. It is the result of consistent carbohydrate intake over the course of a couple days. If you have been under fueling all week, one big pasta dinner is not going to fix that. Likewise, if you have been eating balanced, adequate meals throughout the week, you do not need to dramatically change your dinner the night before. The goal is to top off, not overload.

 

In practical terms, I encourage runners to prioritize carbohydrates, include moderate protein, and keep fat and fiber reasonable. Carbohydrates are your primary fuel source for long runs. That can look like rice, potatoes, pasta, bread, or even something as simple as a burrito bowl. Pair it with a familiar protein source like chicken, fish, tofu, or lean beef. The night before a very long or workout based long run is not the time to experiment with a giant high fiber salad or a brand new spicy dish.

 

Portion size should reflect the demand of the run, but this is not about stuffing yourself. Going to bed overly full can disrupt sleep, and poor sleep will hurt your long run more than slightly under eating at dinner. Aim to feel comfortably satisfied. If your long run is especially long, you can also add a small carbohydrate focused snack before bed such as toast with honey, a banana with peanut butter, or a bowl of cereal. This can help ensure glycogen stores are well supported without overwhelming your stomach.

 

Hydration matters just as much. The night before is a good time to intentionally hydrate with fluids and some electrolytes, especially if you tend to wake up dehydrated. You do not need to chug water, but consistent intake throughout the afternoon and evening will set you up better than trying to fix it in the morning.

Most importantly, avoid trying something new the night before a key long run.  Stick with foods you know sit well, that you have used before, and that align with your normal eating patterns. Confidence comes from consistency.

 

The night before a long run should feel boring, that is a good sign. When your fueling strategy is steady and repeatable, you remove one more variable from the equation. Long runs are about building durability and confidence. Supporting them with simple, intentional nutrition allows the training to do what it is supposed to do.

 

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