Train hard & smart!
Trail season is getting closer to that means that some big volume weeks might be popping up into your training plan. And as the saying goes, “Fail to plan, plan to fail.” This holds especially true when it comes to planning a big training week to boost your running performance. In this blog, I will explain the art of crafting an ambitious training week while prioritizing injury prevention. Get ready to lace up your shoes and get ready for all your trail running adventures!
Training tips:
1.Assess your current fitness level: Before diving into an intensive training week, take stock of your current fitness level. Be honest with yourself about your strengths and weaknesses. This assessment will help you tailor your training plan to your unique needs, reducing the risk of overexertion.
2.Gradual volume increase: While the temptation to drastically increase mileage may be strong, a gradual approach is the key to injury prevention. Aim for a moderate increase in total weekly mileage, allowing your body to adapt to the increased load without pushing it to the brink. After your biggest training week, take week off during which you focus mainly on alternative training and recovery.
3.Mix up intensity: Variety is not just the spice of life; it’s also the secret sauce for injury-resistant training. Incorporate a mix of workouts, including steady-state runs, interval sessions, and recovery jogs. This diversity prevents overuse injuries and keeps your body engaged.
4.Include active recovery days: Active recovery is not a sign of weakness; it’s a strategic move to enhance your overall performance. Plan active recovery days with low-intensity activities like cycling, swimming, or yoga. These sessions promote circulation, aid muscle recovery, and reduce the risk of injury.
5.Prioritize strength training: A strong foundation is your best defense against injuries. Include strength training exercises targeting key muscle groups, especially those often neglected by runners. Strengthening your core, hips, and stabilizing muscles can prevent imbalances that lead to injuries.
6.Mindful rest days: I have said it before and I will say it again: rest is not a sign of weakness; it’s an essential component of any well-rounded training plan. Schedule at least one or two complete rest days during your big training week. Use this time to recharge mentally and allow your body to recover fully.
7.Focus on nutrition and hydration: Fueling your body with the right nutrients is crucial during a high-volume training week. Hydrate adequately, consume a well-balanced diet rich in carbohydrates, proteins, and healthy fats, and consider refueling with snacks or energy gels during longer runs to sustain energy levels.
8.Listen to your body: Your body communicates, and it’s crucial to listen. If you notice persistent fatigue, muscle soreness, or any signs of overtraining, be flexible with your plan. Adjust the intensity or take an extra rest day to avoid pushing yourself to the point of injury.
9.Quality sleep: Don’t underestimate the power of quality sleep in the recovery process. Aim for 7-9 hours of sleep per night, especially during a big training week. Quality sleep aids muscle repair, immune function, and overall well-being. If you want to know more about the power of sleep, make sure to watch this video.
