Main Topic: Disruptions in Training

There are many things that can cause disruptions in training. Whether life responsibilities or demands interfere, or sickness and injury plague, most runners experience unexpected disruptions.

Big picture to keep in mind: what are you trying to accomplish? You are trying to build as much fitness as possible. YOU CANNOT MAKE UP, CATCH UP, OR SKIP STEPS. A big mistake runners make is that they try to make up mileage, or push to paces they think they should be at, or would’ve been at without the disruption. 

During the Disruption:

When you can’t run.

• Depending on the reason why, this approach will be different.
• If you are not able to run due to injury or sickness. What can you do to help your body feel better and move better?
• Are you able to safely cross the train?
• Are there PT exercises, mobility, and stretching that you can do to enhance recovery?
• Should you be hydrating and sleeping more?

When you have limited time (what to prioritize).

• Maybe your disruption isn’t a complete inability to train, but a restriction.

Comment about mindset and goals/expectations

• Avoid fatalism
• Running is about doing what you can right now… that part never changes

What to do coming out of disruption:

When you are coming back from a few days of not running.

• Ease back into your training.
• Emphasis again on not skipping steps in your training.

Some disruption is unavoidable. Are there any ways to minimize disruption?

• Last week we discussed a key part of training that is often overlooked: musculoskeletal strength. We can help ourselves avoid disruptions by preparing our bodies to handle the load.
• If the disruption is because of needing to focus on family or other priorities, communication prior to a big build up is important. While things come up that will need to alter training time and again, if you can come into a season with good communication among family members, you will have a better likelihood to avoid disruption.
• You’ve heard it said over and over, but good nutrition, hydration, and sleep will help reduce your chances of sickness and injury. It will also enhance your recovery (and probably your mood and outlook about training and life too).
• The ability to adjust training is also key to minimizing or reducing the impact of disruption. If you are able to do something, knowing what will help you towards your fitness building and health is a valuable factor to have. After this episode we hope you are better equipped to do this.