Sometimes doing less of what we think we should be doing is the best way to enhance overall training effect.
When I sit down with the vast majority of my athletes to blend a training schedule into their lives most attempt to run far too much. NZ has a little bit of an "Arthur Lydiard hangover". Now let me first of all state that Mr. Lydiard was a running game changer. He revolutionised running training, and propelled NZ's running culture to the top of the world with his endurance aerobic methods laying down a robust base allowing athletes to reach their potential. The difficulty is many running athletes I speak to believe in order to run a marathon you have to run at least 6 times a week, and run 100-120km weeks. I can remember a few years ago, 3 weeks before the Rotorua marathon talking to another runner doing the marathon. He stated "I'm so looking forward to getting the marathon done, I'm so over this running training!" I was the opposite - I had loved my training 2- 3 runs a week, it had fitted in with life well, and the marathon was the icing on the cake. Why train so much that you begin to dread the journey, and then just want to tick off the destination?
More people running a marathon need to place JOY in the centre of their reasons for training, and then be authentic with that. Blocking out the surrounding "more is better" chatter concentrating on your own programme that allows you to stay true with the main roles in your life. We need to do less running, and more restorative sessions to allow absorption of the training, thus decreasing the environment for injury. Here is my list of more and less to help keep true balance.
More Yoga, less crossfit...........
Crossfit, F45, and functional training studio's has become very popular over the past 5-8 years. This type of training is made up of full body strength work, sometimes in a timed circuit format, and sometimes using extra equipment. I am a firm promotor of full body weight work to help runners hold efficient form deep into a training run or race but it has to be individualised, completed within capacity to allow for absorption of the loading, and progress in a controlled manner. This type of intense training needs to be balanced with restorative practices so that the participant doesn't dig a hole of fatigue and possible injury. I would suggest in general with our hectic "how are you - sooo busy" society overall we need more mediatation and yoga and less intense exercise dictated by number of reps and the clock.
More swimming, less running..............
Swimming should be an integral part of a runners training programme especially as we age. I understand that it’s not in the realms of specificity that is a bedrock training principle but as mentioned above swimming is so restorative to our joints while still giving your cardiovascular system a work out. There are numerous other benefits as well. The squat push off the wall helps develop leg strength, the cross body movement improves general coordination, and upper body gets a great workout to help enhance full body runners strength.
More plants, less processed food.............
Generally exercise creates inflammation as does eating highly processed foods. Society on the whole requires more fibre and nutrients in the diet. Hyper processed food (if you can call it that) is usually kcal dense and nutrient poor. The fibre that is imperative for gut health and wellness is stripped out of the food as well as many of the nutrient content. This may increase storage time and profit margin but it will not help with nourishing your body. Eat as much whole plant based food as possible. Your body is literally made up of what you put into it, and your ability to recover and perform is linked to the food you consume.
More meditation, less screen-time..........
What if I told you that one of the best ways to enhance recovery and spark up your para-sympathetic system (rest, digest, heal, restore) was to sit still and focus on your breathing? Most of the most influential athletes, CEO's, and business leaders have a meditation practice. They report it enhances productivity, flow, and improves clarity of thought. The body and mind are linked, in-fact they exist meshed together. What is great for the mind is also great for the body. On the other hand watching the screen has been shown to decrease creativity, increase procrastination, and when used close to bed time will negatively effect your ability to sleep in a restorative manner. So please put the device down, and schedule in 5-10min of meditation to improve your being.
So if you want to really enjoy your marathon training I would encourage you to run a little less, be more specific with the planned runs, incorporate some cross training (cycling, body weight exercises, yoga, and swimming), and make sure you ALWAYS blend the training in with your most important roles in life so the training is joyous and stress relieving not drudgery and stress producing. If you would like to try out an EVERFIT 16 week marathon plan (Goal time of 4, 3:30, 3:15, and 3hrs) that sticks to these principles. Check out my plans with this link............
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