If you’re running a runDisney race you want to run it in one piece obviously, nobody wants to feel broken running 3.1+ miles. Unfortunately, that doesn’t always happen. I’m going to break down these two types of runDisney runners and you can take that information to be the one you want to be.

In this article

1. What a “Broken” Disney Runner Does

2. What an “In One Piece” Disney Runner Does

3. 11 Reasons You’re Still Feeling Like a Broken Disney Runner

“Broken” Disney Runner

1. Runs more than race distance during training

2. Runs race pace every run

3. Misses runs and makes up the miles in the next long run

4. Adds strength exercises to heal injuries that pop up during training

5. Stretches before running

6. Training runs end at their car so they can hop in as soon as they’re done

7. Gets massages when pain comes on

8. Pre-race fuel is lots of donuts and sweets

9. Foam rolls when muscles cramp up

10. Breaks in new shoes on a long run

11. Slaps on biofreeze at every medical tent during the race

“In One Piece” Disney Runner

1. Caps out training at 70% of race distance

2. Plans a different goal pace for each type of training run

3. Re-runs a week for missed training runs

4. Strengthens their whole body year-round

5. Warms up before running

6. Schedules cool down and stretching time after every workout

7. Gets massages regularly 1-2x/month during training

8. Pre-race foods include a variety of complex and simple carbs

9. Foam rolls after workouts multiple times per week

10. Plans for breaking in shoes for part of long runs or short runs

I’ll go through each of the “Broken” Disney Runner and why that’s keeping you feeling broken

Runs more than race distance during training

During the training plan, it’s too close to race day for your body to properly recover from running race distance, so when you run race distance, or more, during training for your race you tire your body out and never give it the right amount of time to recover from it. If you want to run race distance to prove to yourself you can run that distance make sure to do so months before your training cycle starts. For reference a training cycle can be anywhere from 8 weeks to 6 months long depending on race distance… the longer the race distance the longer the training cycle will be.

Runs race pace every run

Running race pace every run tires your body out. It would be like giving the same amount of energy every day as you do when giving a presentation or working on a big project for work… you eventually burn out.

Misses runs and makes up the miles in the next long run

Missing runs, whether long or short, happens, because life happens. Whether you missed it because you were sick or because you had a work obligation when you add the missed miles to your next long run you wear yourself out. Training plans are planned out to add a little extra distance each week, but when you miss one and add those extra miles to another run that already has extra miles you’ll overtrain your body. It would be like getting sick and not eating all day and then the next day you eat all that day’s food AND the missed days food… it’s too much and you feel like you’ll burst at the seams.

Adds strength exercises to heal injuries that pop up during training

Strength exercises are great at preventing injury because they build muscles so those muscles can better absorb the impact of running and support your joints. 80% of injuries that happen during training are from overuse and overtraining. Strength exercises will add more use and continue to overtrain your muscles so instead of healing them during this time you are making them worse.

Stretches before running

Stretching before running is like stretching a rubber band that’s been in the freezer. When you take the rubber band out of the freezer and stretch it, because it’s cold and tight it doesn’t stretch very far. But, if you rub the rubber band between your hands for 5 minutes it warms up and loosens up and it stretches much farther.

Training runs end at their car so they can hop in as soon as they’re done

As convenient as it is to plan your run from car to car, or if you’re running from your house, house to house, you’re making your muscles and joints suddenly stop. This allows lactic acid to build up and makes you feel sore and tight for days after every run.

Gets massages when pain comes on

Massages are great at loosening up tight muscles and relieving mild to moderate soreness, and therefore are great at preventing problems that keep you from running. Once a significant pain comes on getting massages, although somewhat helpful, doesn’t speed up the recovery process.

Pre-race fuel is lots of donuts and sweets

Fueling ahead of a race that you’ll be running for 90+ minutes is essential. When you pre-fuel with simple carbohydrates they go through your system much faster so you don’t store the carbs like you’re hoping to. Plus, foods like donuts also have a lot of fat which you want in a lower amount compared to carbohydrates when you’re gearing up for a race.

Foam rolls when muscles cramp up

Foam rolling is a great way to handle sensitive muscles, tendons and fascia and prevent cramping and pain. Once the muscle, tendon or fascia is painful, it’s usually too painful to foam roll and needs a gentler touch.

Breaks in new shoes on a long run

Breaking in new shoes is necessary, but doing it on a long run isn’t the time. Running in your new shoes on a long run is a sure fire way to get blisters and then running funny because of the blister pain and causing other pain somewhere else like at your shins, knees or hips.

Slaps on biofreeze at every medical tent during the race

Biofreeze can help cool off a hot, painful muscle or joint and soothes it. It can be used to help recovery from a hard workout, but during race day it’s a bandaid solution to get you across the finish line.

Don’t miss the post about the “In One Piece” Runner by signing up for weekly emails where I give tips and tricks to cross the Disney finish line without feeling broken.