Building a proper training plan

Training to avoid injury:

Yesterday we had a meeting for people who will be running the Boston marathon this year and as we discussed the training and events that we do as a group with Life Time Run it got me fired up and got the others fired up. This is also the time of year that many people will get back into training hard for other spring events, marathon, half marathon, Triathlon or whatever. The group I coach out of the Chanhassen Life Time Fitness is a mix of Boston runners, other spring marathon runners, half marathoner’s and a bunch of Triathletes. As a coach and knowing most of these athletes I choose to start some workouts a couple weeks ago which yes is typically early in a training cycle but there workouts where designed to be base building and getting people back into shape after they took a nice long recovery from their fall events.

The key’s to building a good training cycle:
1. Be slow about building weekly mileage don’t just jump in and start running 40 miles a week if all you have been doing is running 15-20 miles per week for the last month. You need to start slow add about 10% of your weekly mileage per week and every 2-3 weeks back off and have a lighter week for some recovery and then build it back up from where you left off.
2. Strength train; this is one many of us runners and Triathletes skip but it’s so crucial to staying healthy and strong to perform better. We need to take 1-2 days a week and do some strength training. Squats, light weight lifting build strength in the Glutes and hamstrings.
3. Core exercises; again something we tend to skip but really need to focus on. We all need a tight core we all want that six pack abs look so take 10-15 minutes per day and do some planks and core work. A strong core will pull everything together and into alignment and help keep you healthy.
4. Stretching; this is again very crucial and often times overlooked as we all get in a hurry to get on with our day after a run. Just take 10 minutes after your workout and stretch things out the muscles will thank you.
5. Yoga and Pilates; These are two great classes we could add to our training plan and would help you a lot with flexibility and strength and core.
6. Cross train; as a runner that does not do Triathlon you may not feel the need to cross train like swim or cycle. As a Triathlete of course you are doing these things because you have to train for them in your event. So Runners focus on some cross training not every day but at least one day a week do some cycling, swimming, kick boxing, if you live in a northern climate and it’s winter cross country ski or snow shoe. It all will help with some recovery and keep your cardio up and activate some muscles groups you don’t use running.
7. Sleep; this is a very important one often times life gets very busy work all day, up early to train family stuff at night and well we don’t get enough sleep. So try and focus on some good rest during the week and notice how much better those workouts start to be.
8. Diet; again something that we mean to watch and stay healthy with but often times fall off the wagon. Pay attention to what foods work well for you and give you energy and what foods don’t. But also after a long hard workout don’t deprive yourself of a treat because you earned it.

Those are a few key points to keep in mind as you start this next training cycle and start to bring yourself out of recovery rest mode and into intense training mode. Listen to your body don’t try to do too much and don’t always worry about what those around you are doing. Do what feels best for you consult your coach and work with that person to make sure your doing the right workouts but also not doing too much.

Stay healthy, have fun! Inspire! And Make 2012 a glorious year!

Cheers
Coach MB