Running drains me

A runner new to longer distances and training for a 20k race in May asks these questions:

1. I lack energy for a day or two after my long runs. What can I eat to bring my energy level back up quicker?
2. I'm having some problems with blisters. I've changed my shoes, and that helped, but what else can I do?

Here's the way I see it:
I'm no nutritionist - pie is my favorite health food - but in my experience how much energy you have after a long run has more to do with run day and the immediate post-run period, than it does what you eat the next day. Here are some thoughts:

Carbs - You're logging several semi-long to long runs in a week already (early for a May event), so you need plenty of carbs every day. The carbs are converted to sugars, stored and burned for energy during your runs. If you don't have sugars to burn, your body will offer up energy in forms that will make you hurt and leave you feeling tired in the days following a run. Eat potatoes, pasta, whole wheat breads and the like regularly. Don't forget protein to maintain and build muscle. Cut down on the read meat, though. Make sure you're getting plenty of fruit and veggies. Strawberries, blueberries, really good energy stuff.

Day of a run - Make sure you eat something an hour or so before your run. I might have a banana or toast and jelly and some juice.

The run - Any run longer than an hour should include a sports drink, necessary to replenish the nutrients and electrolytes your body needs for the run and for proper recovery afterward. Many runners think the drink is just for the run, but that's not true. Sports drinks are essential for post run recovery. This will get more and more important as your long runs get longer.

Post run - Try a shot of protein immediately after a run. For a long time I used protein powder and mixed up a drink that I had waiting for me in the refrigerator. Now, after a long run, I immediately sit down for a good carb/protein meal. Oatmeal, or eggs and toast; whole-grain cold cereal; potatoes and chicken. You don't want to "Pack it in," but a good, solid meal within an hour of your longer run will really help rebuild energy and your immune system, which takes a hit from a long run.

In general, eat several times a day. A solid breakfast, mid-morning snack, solid lunch (not huge), snack again in the afternoon, snack before your run, snack or meal after your run. This way, your energy level will never dip, and you'll never go into a run on a sugar or energy low and come out of it completely depleted.

Review your training schedule. Sore muscles and lack of energy are classic over-training symptoms. You might consider switching to one semi-long run (say, 8 miles) in the middle of the week, and a long run (10 or more) on the weekend. One other run should be a recovery run of about 3 miles (this is usually a jog). Throw in a 5 miler on another day. Get at least one day of rest a week, and at this point, two would be better. For now your splits on semi-long and long runs can be up to 2 min. per mile slower than your expected race pace. Later on you should throw in some goal-pace splits. On shorter runs, run faster. Speed training also helps endurance.

If, after all the above, your fatigue doesn't improve, cut your miles in half for a week. It won't hurt your overall fitness or progress. This has been proven time and again: You're better off slightly under-trained than over-trained. Over training will inevitably lead to injury. Guaranteed.

Blisters - Make sure your shoes fit properly - which they should if the fitting was done by a someone at a running store who knows what they're doing. Make sure you buy real running socks made of micro-fibers. No cotton or wool. Use SportsSlick or Body Glide for lubrication. Some people use two layers of socks, which can help cut down the friction.