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Tips to avoid burnout when training for back-to-back races

Q: What are some best practices / tips to avoid burnout when you're training for back-to-back races?

A: To me, burnout is a symptom of either overtraining or boredom, which means we need to change something. This could mean changing the training stimulus or changing goals. Aspects of training like mileage, speed, terrain, route, group/partner training, or recovery time are all examples of variables you may want to address.

Of all of the training variables listed above, I'd say the one most likely to make the biggest difference is to join a group or get some running buddies. Check RUN215.com for more information on local running groups (from speed training to pub crawling there's bound to be a group for you). Their facebook page is also an outstanding way to meet other local runners and recruit some willing victims for your next long run or trail adventure.

Or, quite simply, you just might not be as excited about your goals now vs. when you signed up. It happens! And that's OK. Most of us are in this for fun and fitness and if those needs aren't being met, then you need to change course. And if you've told friends and family about your "crazy" idea to do back-to-back races and you're worried they might think less of you for bagging it, forget that idea. Some people might even congratulate you for coming to your senses!

With back-to-back races, which one matters more?

Burnout is one issue, but I find the real problem is competing well in both of the races themselves. As I see it, whether you're training for one race or three, you're putting in three to six months of mileage prior to the big day. But once the race arrives, it's all about playing it smart.

It's a tricky proposition to frequently race long distances (say 10K and up). As a coach, my first tactic is to have my athlete prioritize one race over the other. If you prioritize the first race, then you can race the second one for fun, with no pressure attached.

If you want to do well in the second race, then use the first race as either training or "practice". You could run the first half slowly, then speed up and enjoy passing people in the second half. If it's a marathon or ultra you're training for, you can use the first race to practice fueling techniques without worrying about the consequences of a poor choice. Just don't forget that the goal is to arrive fresh enough to succeed at the second race; so don't overdo it in the first round!

Wait... you want to kill it in both races?

Step one: Adjust expectations. It's challenging to perform your absolute best in two races when they are in close proximity to each other because it takes time to recover mentally and physically. While it may not be likely that you'll run PRs in both, you should leave some room for the possibility. I simply find that reducing expectations frees me up to relax and let my performance "flow".

As you're navigating your way through what may at times seem like endless weeks of long runs, speed workouts, and ice baths, stay present and take a moment to appreciate what you're able to do. It's a privilege to run and race, and we are lucky to be able to have such concerns. Now go have a great run!

John Goldthorp is the founder of Fix Your Run, a specialized fitness coaching business that helps runners become faster and less prone to injury. Recently named "Philly's Best Running Coach" by Philadelphia Magazine, he currently works with clients at  Optimal Sport 1315 in Center City, online at FixYourRun.com, and leads weekly group speed training sessions at PhillySurgeRunning.com.

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