Sometimes life gets in the way of training and you find yourself behind the curve with preparation for your event.
It can feel daunting, but don't worry, it's really common and we're here to help.
You might be unsure about whether you should try to squeeze in the extra miles and risk overtraining. Or how you go about re-setting your expectations.
If you’re on the back foot in your training, take a look at these 3 top tips:
DON'T BE TEMPTED TO PLAY 'CATCH UP'
If you've missed some of your training, the temptation to squeeze those sessions into the following week is strong. Unfortunately this tactic can often make you run slower because your body won’t get the recovery it needs between runs.
All good training programs are periodized, which means they are made up of progressive cycles and phases of training. The sessions in each week are designed to complement each other so you can reach the best possible performance, and ensure you recover sufficiently after each session. By adding in ‘unscheduled’ sessions you will unbalance your training program and give your body more work or stress than it can handle, increasing your risk of getting injured.
If you do need to miss a session, don’t worry about it and just move on to the next one in your plan. Mbiton’s Adaptive Coaching Engine is designed specifically to make the most out of the time you have left to train, giving you a sensible achievable plan till race day.
DON'T WORRY ABOUT BEING ABLE TO RUN THE FULL DISTANCE BEFORE THE BIG DAY
The long run is the foundation to most running plans as it builds your aerobic fitness and muscular endurance, ensuring you can run the distance on race day. But ultimately, the most important focus is on the quality of your training not the quantity.
Running long distances are tiring, repetitive and will place a significant amount of load on your body - two and a half times your bodyweight to be exact! So it’s not surprising that the chance of injury also increases as your mileage ramps up.
Mbition plans promote lower mileage than traditional running plans, focusing on high intensity sessions such as tempo, hill & speed workouts that bolster the long run. The reason for this is because these sessions will simulate the fatigue you’ll experience at the end of the race, but significantly reduces your risk of injury from the repetitive stress you place on your body during long distance runs.
You can find our more about our training approach HERE >
CONDITION YOUR BODY WITH WALKING
Hippocrates was right when he said ‘walking is man’s best medicine’. Walking can be an excellent addition to your training schedule if you’re struggling to run continuously in your longer runs or are coming back from illness or injury.
Walking quickly elevates your heart rate and also works all the major muscles groups you use when running, so it’s a great way to maintain and improve your fitness and running conditioning. To get more fitness gains, work the body harder by walking fast up a few hills - it will improve your leg strength and aerobic fitness.
Good luck with your training and if you need any advice, just hit the in-app chat button to talk to one of our coaching team.