Training Tip #2 - General Training Guidelines

Training Tip of the Week: General Training Guidelines

Training = Stress

Exercise stresses muscles, which stimulates them to grow stronger and work more efficiently. This stress must be balanced by rest in sufficient quantity and quality to allow adequate growth. By taking days off and including easy runs/walks in your training, you will recover, rebuild stronger, and reduce chances of injury.

Just do your best to get in regular workouts every week.

Second - rest is important. By rest I mean rest days.  Rest days allow your body to recover for the next workout.  So while training - more is not better.  We want to gradually build up your endurance and speed over the next 24 weeks.

Third, for the month of May,  I believe the schedule shows you running only 3 days a week. 

Rest Days = Recovery

Rest days are SO important. On your training schedule there are at least two rest days each week. Please try to take these. Your body needs the recovery time right now. Without rest, your muscles are driven to exhaustion or injury—most running injuries result from overuse – too much training.  Your body is actually doing something when you rest—each overstressed muscle cell is actually rebuilding stronger after hard training has broken it down.

Also, the training schedule is not set in stone - there is always some flexibility to move around the workouts to better meet your personal schedule.  Since rest is important, if you move around any of your runs try to avoid three training runs on 3 consecutive days.  For the first month or so, shoot for no more than 2 consecutive days of running so that you allow time for your body to recover.  I'd prefer you skip a run or two rather than cram them in together on consecutive days.

And don’t worry if you miss some workouts along the way.  That is expected.  However, do try to rest on days you feel more tired or sorer. If this means taking three rest days instead of the two, then that’s okay.  Make completing the longer weekend training days a priority. These are typically group-training days and these are the miles that we are building up to get you to race day!

Cross training

Non-pounding cross training can encourage recovery than complete sedentary behavior (rest days are still necessary for recovery). It allows better flow, into the taxed muscles, of restorative blood containing oxygen, recovery nutrients, and more fuel. If you prefer to do cross-training on some days, choose an easy, low mileage day and replace the run or walk with water running, elliptical, rowing machine, cycling, or swimming. The idea of cross training is to keep active, yet use different muscles to give your body what is called active recovery. If you have been lifting weights for a while, it is okay to continue. However, if you find yourself fatiguing more, cut back, especially on any legwork. Core strengthening is also ideal for running/walking.

Stretching

Stretching is a personal preference. While it may feel good and can increase flexibility, studies have shown that stretching does not necessarily prevent injury. You will find running coaches all have differing opinions on this subject. Do what feels right for YOU. If you choose to stretch, do so after your training session. It is better to warm up with a slow run or easy walk for a period of about 5-20 minutes (more time is needed when mileage is longer and/or temperature is colder). This allows the muscles to gradually get stretched out as they perform the activity for which you are preparing them.

Strength Training

While perhaps not a priority over running, strength training, particularly working to strengthen your core muscles is recommended assuming you have the time and availability.  Emphasize strength training early in your training, and reduce as the miles build toward event day.  Strong core muscles will help you maintain your form and reduce the chance of overuse injuries.

Injuries

Rule of thumb to follow when you have an ache or pain...if it gets worse the longer you run/walk, it's best to stop, ice, take a day off, then try again. If the pain stays the same or even goes away, it's okay to keep going. Sometimes your muscles just need a little more time to warm up. However, if you have a nagging ache or pain, it is best to get this checked out by a doctor asap. (The sooner, the better.) Try to visit a doctor who is familiar with sport injuries. It is important if you are not sure what type of injury you have to seek medical care first especially if it is a new injury.