Mastering Marathon Training and Health: Periodization, RED-S, and Energy Balance with Coach Laura Norris

In this episode of Adaptation by Fire, Dr. Mani Alavi is joined by expert endurance coach Laura Norris for an in-depth discussion on two critical aspects of marathon training: periodization and athlete health. Laura shares her insights on structuring training programs using periodization, a method that divides training into distinct phases with specific goals. She explains why avoiding early race-specific work is essential to building a well-rounded fitness base and emphasizes the importance of VO2 max workouts and strength training.

The conversation also delves into the crucial topic of Relative Energy Deficiency in Sport (RED-S), a condition caused by low energy availability (LEA). RED-S occurs when an athlete’s energy intake doesn’t meet the demands of their physical activity, impacting performance and overall health. Laura and Dr. Alavi explore strategies to maintain proper energy balance, recognize symptoms of RED-S, and adjust training to prevent its negative effects.

Key Takeaways:

• Periodization: Divide training into phases, focusing on different goals to build fitness and peak at the right time.
• Avoid Early Burnout: Implement race-specific work later in the training cycle to prevent stagnation and injuries.
• VO2 Max Workouts: Regularly incorporate these for performance gains and improved health.
• Strength Training: Maintain a consistent routine, especially during the taper phase leading up to race day.
• RED-S and LEA: RED-S results from inadequate energy intake compared to training demands, leading to low energy availability.
• Energy Balance: Proper nutrition is key to supporting recovery, health, and peak performance.
• Recognize RED-S: Understand the signs—like fatigue, frequent injuries, and hormonal issues—and adjust accordingly to maintain athlete health.
• Rest and Recovery: Incorporate rest days and prioritize sleep and nutrition to optimize performance and long-term health.

Contact Information:
To learn more about Adaptation by Fire or to reach out for inquiries, follow us on Instagram at fit.erdoc or email us at [e-mail].
You can connect with Coach Laura Norris and learn more about her coaching services at lauranorrisrunning.com.

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