This is a quick post about running training programmes, whether they are for marathon, half marathon or 5/10k the information below should still be applicable. It is aimed more at the novice runner, but there may be a few pointers for the more experienced runner too. This post is definitely not out to knock the training plans or discourage runners from using them, only to make runners more aware of the risks of generalisation and overtraining.
Running training programmes are widely available on the Internet and will be providing structure and direction to 1000’s of runners taking part in events this coming season and the vast majority of them will have no problems. The
Runaddicts.netproblem comes with the “one size fits all” approach. Using a generic programme means its not design for you personally, but for everyone and sometimes that just doesn’t work.
When training days are labelled “rest or recovery run” pressure to improve/increase mileage can quite mean that the rest is forgotten and the athlete runs instead. Rest days are an important part of the training process, allowing the body to adapt to the stresses placed upon it during training. By not allowing sufficient rest periods, you run the risk of overtraining as the body is unable to recover sufficiently between training sessions, thereby increasing physiological stress and risk of overuse injuries.
Rest days should be used to assess how your body feels between runs and check for any areas of soreness or increased stiffness
Humankinetics.combetween limbs. Initially for the novice runner, or athlete returning from injury, do not run on consecutive days aiming for three runs a week depending on how you feel.
A quick note on over analysing – it is very easy, especially after being injured, to over analyse and think that every bit of tightness is a new injury! You are looking for tightness or discomfort over more than one run or something which progressively worsened during a long run.
Finally if the training program suggests an increase in training volume and intensity and you still feel tired form the previous weeks training or you found it really tough, then be cautious of how much you increase your training the following week. Listen to your body, you do not have to run just because its in your programme!