Consistency is Critical

What seems like a lifetime ago (actually about 9 years ago), I used to spend my Tuesday nights running for 3 hours. Then, I'd run for the same distance on the weekends and fit in a couple of bricks (cycle followed by running) throughout the week. I'm exhausted just typing this. Never would I have thought it would be difficult to schedule in three 30 minute runs in one week! My life doesn't allow for 3 hour training session anymore but there is still no excuse for not fitting in my weekly runs - my sanity depends on it! So 2 weeks in, 3 runs per week. Check! Knee feels good. How about you?

How did it go with your runs this week?  Congrats if you fit them in and feel good. If you're not there, schedule them in now. Wherever you're starting from:

1. Be Consistent - if you only ran once this week, don't think about "making up" your missed runs or making one of your runs 1.5 hours. You may be able to do some juggling throughout the week but make sure you build in a rest day or a low impact cross-training day in between your three run days. Think of a missed workout as a missed workout and not something you have to make up. Consistency is critical to preventing injury and allowing for the progression of increased mileage.

2. Build time and intensity gradually - you might be able to run a 1/2 marathon today. It might take you a while and you might compromise your health by doing so but you could probably do it if there was a $10,000 vacation on the line. Building mileage slowly and gradually will increase the joy of running and again, reduce chances of injury. Beginner runners know this. Runners that have had to reduce mileage or have taken time often have to remind themselves to progress slowly.

3. Warm up and Cool Down - I always warm up when I run by myself. Some of my running partners over the years have a different approach and I am jolted from bed or from my desk by running full on for an hour or so. It's a shock to the body (and mind) and I often feel sore the next day. Work in the time to warm up and cool-down into your workouts. It's sound science and it just feels good!

4. Keep a Training Log - one the best ways to build the habit of running is to keep a log. Record the distance (if you know it), the time and how you felt. This is also a great place to track any aches or pains so that you can address them early! 

5. Think about Fuel - Good sleep habits and healthy eating make a difference in your running. Basic - yes. Not always easy when you've got a toddler walking up at 9pm, 10pm, 1:00am and then again at 4:00am. I know many of you can relate and no, I can not imagine what it would be like with four!

Plan for the next 2 weeks:

• Keep going with 3 runs per week. If you're already at 30 minutes, use the 10% rule and start adding time. You can do this by adding 9 minutes to one of your runs. This will eventually become your long run.
• Add in a couple of CORE workouts per week. If you're already doing your bird dogs and planks (see last post), increase the number of sets and add some Inverted Flyers to the routine.
• Send me a post. I'll contribute to this blog every couple of weeks but only if I've got some followers! Let me know how you're doing and what you'd like to see here. 

Happy running.