Tag Archive for: recovery

How to Pick A Training Plan

in

Pick the training plan that’s right for you

Here are some important things to consider when picking your training plan.

1. Be honest with your goalsTwo smiling women stand side by side at a city marathon finish line, proudly holding finisher’s medals. After overcoming mental hurdles and long runs, they celebrate in athletic clothes and race bibs, with a state capitol building rising behind them. Austin Marathon Half Marathon & 5K

Every runner’s journey is unique. Are you aiming for a personal best, hoping to finish your first half, or just looking to enjoy themiles with friends? Be real with yourself about what you want out of this season. If you’re eyeing a speedy 10K before your February half marathon, your plan might need a little extra speed work early on. Your goals matter, let them guide your path!

2. Be realistic about your time commitment

If a plan has you running long runs on Saturday mornings, but that is when your son’s baseball games are, that might not be the plan for you. Starting your training further out leaves you more time to adjust for when “life happens.” Shorter plans are great for feeling the pressure and for those who find themselves losing interest after a period of time.

Training should fit into your life, not the other way around.

3. Build upon what you’re running right now

A green infographic titled "8 Questions to Ask Yourself Before Picking a Plan" lists questions about fitness goals, time, budget, motivation, and priorities for choosing a workout or training plan, with white and yellow text. Austin Marathon Half Marathon & 5K

Your training plan should meet you at your current fitness level. Jumping into a plan with more miles than you’re ready for can lead to injury and frustration. Build on your current routine, and let your progress come naturally.

4. General or personal plan?

Decide if you want to invest in a personal plan or do you just want to follow a general plan. A general plan may be great to start and then switch to a more personalized plan once you feel you are ready to take it to the next level.

5. Check The Author

Choosing a big goal like running a half marathon or full marathon is something that you are investing so be sure to check what sources you are reading, because there are a lot of opinions out there. This is highly connected to making sure you are matching your current fitness level. Look for a certified coach with experience in your goal distance, such as The Run Plan. Don’t trust a random website with such an important goal (like running a marathon!).

Another great option is to find a local group or club in your city, and see if they have a group training plan or if there is a coach they recommend in your area. If you are in Austin, we have a full list at werunaustin.com

6. Include cross training

Some plans are strictly running while others incorporate other activities like yoga, cycling, or weightlifting. Cross training can be great for building strength, reducing injuries, and for preventing burnout.

7. Rest days are a necessityA male runner in a black tank top and headband crosses the marathon finish line with arms raised in victory, fueled by marathon motivation. Spectators cheer along colorful barricades, while event banners mark the finish area. Austin Marathon Half Marathon & 5K

Rest days aren’t optional, they’re essential. Your body needs time to recover and get stronger. If a plan doesn’t include recovery days, keep looking. Training for long distance running is a challenge and your body will be stronger if you give it the proper time to recover.

8. Be kind to yourself and allow change

Life is full of surprises. You might miss a run for a concert, a family visit, or just because you needed a little extra sleep. That’s okay! Reset, refocus, and get back out there. If your plan isn’t working for you, switch it up. The finish line will still be there, and so will we, cheering you on every step of the way

6 Signs You Need to Take a Day Off from Running

in ,

Take a day off from running if you exhibit one of these 6 signs

If you are a regular runner, you know how you can get stuck in a rut during training. Perhaps you skip your rest day thinking you can get ahead. You may train longer and eat healthier, but you are not getting any faster or stronger. Sounds like you’re overtraining. Rest days are vital and the key to preventing overtraining. By overtraining, your body doesn’t have the opportunity to recover. This results in getting stuck into the black hole called overtraining. Check for these 6 signs to see if you need to take a day off from running. 

6 signs you need a rest day

1. Tired

If you feel exhausted, sore, or fatigued even after getting 7-8 hours of sleep, take a rest for a day or two. This will aid in your body’s recovery process and give your muscles a chance to heal. In addition to a rest day, follow these tips that’ll help you balance life and training better.

2. Not sleeping

You need a rest day if you still feel fatigued after 7-8 hours of sleep.

If you are having trouble sleeping, it is a sign that your nervous system is working overtime. Lack of proper sleep results in poor performance. It could also inhibit the conversion of carbs to glycogen. Avoid scrolling on your phone before bed. Establish and follow a bedtime routine to signify to your body it’s time to sleep.

3. Dehydrated

If you feel super thirsty constantly or the color of your urine is dark yellow, it is a sure sign of dehydration. Exhausted adrenal glands start releasing cortisol, also called the stress hormone, resulting in an increased demand for water. Without proper hydration, the body reaches catabolic state, a condition that can include extreme fatigue, joint and muscle pain, and sleeplessness.

4. Sluggish during run

Every runner experiences a bad workout every now and then. If you feel weak and slow during several workouts, it is a red flag. Your body may not be getting time to recover making you feel fatigued and tired.

5. Mental burnout

Mental exhaustion is a major symptom of overtraining. Though it is normal to feel like not working out every once in a while, if this becomes regular it may indicate a deep physical and mental burnout. Your body is so worn out that your desire to run may not be as high as it normally is. Running can reduce your stress, but it can also increase anxiety if you don’t take a rest day.

You need a rest day if you experience burnout from overtraining.

6. Abnormal heart rate

An elevated or reduced heart rate is also an indication of exercise-related stress. If your body isn’t responding how it normally does then you need to take a day or two off from running. If it persists you need to visit your doctor. Pro tip: become a more efficient runner with this advice on how to breathe properly.

Rest is extremely beneficial

Remember, rest and recovery are great for your body. They provide the opportunity for you to make mental and physical repairs. Take your rest days and make sure you’re sleeping well. Pair that with proper nutrition and hydration and you’ll breeze through your training. Remember, if you experience these red flags your body is telling you to take a day off from running.