Overwhelmed by Training?
Ways to help you through a daunting training plan
You have signed yourself up for your first event, it might be a 10K, half marathon, marathon or ultra marathon but it feels daunting and overwhelming. You are worried about being ready, can you fit the schedule in round a busy life, kids, job etc? You may be thinking how your training schedule might look.
1. Mindset. Getting your mindset right at the beginning is key. Often trail events will have 10k, half marathon, marathon and ultra marathon. You have participated in the 10k for example and it has been hard work. You want to try a half-marathon or more but you were so exhausted by the 10k you wonder how on earth you will manage a longer distance and how you will fit the training in? Going up in distance normally means the tempo and the atmosphere of a race will be naturally slower so don’t overthink this aspect. Set out to enjoy the process.
2. Plan. Often races will come with a training plan but there are many plans available on line through websites such as Runners World Magazine. As a rough rule of thumb, you want to be targeting a weekly mileage equivalent to that of the race in the weeks leading up. So, if you are running a marathon aiming at completing 26 miles during the weeks leading up to the event is a good place to start.
3. Fitting it all in. My tip would be in your early running journey to pick a summer event. The longer days in the lead up allow for a much easier training schedule rather motivating yourself to run in the dark around work.
4. Find a training partner. This adds accountability so you need to turn up when you plan to. It keeps you on track and you can share tips along the journey. It is amazing how this motivates you. You will realise how well you are doing! Chatting with your partner keeps you in the crucial ‘Zone 2’ heart rate region. If you are running slowly enough to chat you are keeping your heart rate in a region where you build up amazing stamina and endurance (see my blog on Slow Running).
5. Consistency. Being consistent is one of the key elements of training. If you build your training into your routine it seems less of a chore. You also build up great compound fitness. Go ‘Slow & Strong’ which reduces your exposure to injury
6. Back to Back running. Rather than factoring in a large weekend run, try running the same distance over three consecutive days. You will still run on tired legs and build up endurance but you lessen your exposure to injury, can fit in a busy life and still hit your weekly mileage target.
7. Run commute. You could factor a run into your commute, if you are lucky enough to work within running distance to your place of work, run to or from. You could park your car half way or run to an intermediate train station. I find starting my day with a run incorporated into my commute sets me up for the day and I have better productivity levels too.
8. Strength & Conditioning. You do not always need to be out running – consistent strength and conditioning will help you on race day and help you avoid injury. Try subscribing to Vlad Ixel for short valuable strength and conditioning exercises https://www.youtube.com/channel/UCikqAT5S16931CQN_tC7EtQ
9. Get good sleep. Enough said.
10. Hit the trails! The varied terrain will make you a better and stronger runner plus you get to take in the beautiful scenery. (See my guide to trail running blog ‘No Tarmac Required’).
