Getting the MOST Out of Training

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Getting the MOST Out of Training

Written by Richard Ferguson, Ph.D. on 16 May 2016.

It’s a given that training is important to running performance. No matter how much genetic physiological talent you may be blessed with, if you don’t train then you’re not going to perform very well. All training is about working to maximize your potential and perform well no matter what the competitive circumstances. Many runners go out and run every day, but how many of them actually truly train, and for those that do train, just how many get the most from each of their workouts?

Far too often runners look at mental and physical training separately and this disconnect is usually most evident during training. Sure, you go out and run your workout, but how much mental focus do you really put into it? To get the most out of your workouts physically, you must put a lot into them mentally as well. It’s very difficult to just “flip the switch” on race day and suddenly do things mentally different than you did them in training.

It’s very important to prepare yourself for great training every time you go out, especially on day when you run a workout that is hard and is geared directly to race preparation. Let’s take a look at some things you can do mentally to be sure you get the most out of each of your training sessions, whether that means 3 runs a week or 14 runs a week. First, always have a goal for each training session. Every run should have some meaning no matter the pace or distance of the run.  Every training session should have a purpose! A hard interval workout will serve to build lactic acid tolerance and mental toughness. A light recovery run is just that: recovery. Even a day off should serve the specific purpose of rest and recovery. Each day set a specific goal for that day’s run. Write the goal on a small piece of paper and look at it often as a reminder of just what you are looking to accomplish that day. That one reminder may help you to run harder on your hard days and actually run at a recovery pace on your easy days!

To get the most out of any workout you must be excited about it. Remind yourself that each workout is a stepping-stone to a great performance in a race. Never look at a workout as a chore! All workouts are a chance to get better! Visualize yourself running well and having fun! How you think can greatly affect how you feel, so think positive, exciting things about your workout and you will enhance the chances of a positive, exciting workout occurring.

To help get excited and focused for your workout be sure to develop some type of pre-workout routine. Pre-event routines can help any runner better prepare mentally for upcoming events. Your pre-workout routine should be triggered by a time or particular activity before the workout. May be it’s putting on your shoes or starting your stretching. Whatever the trigger is, use it as a signal to clear your mind and put other things, like job, relationships etc. on the back burner and focus on what you are about to do in your workout. Visualize what you want to happen in your run and get yourself mentally ready to go out and do it.

Once your workout actually begins its time to actually commit to what you had planned. Remind yourself of the purpose of the workout and stick with it. If you are supposed to be doing a recovery run, then don’t go out and blaze the run just because you feel pretty good. On the other hand, if you’re supposed to do a hard tempo run commit to running hard, not just simply coasting along in your comfort zone. Know the purpose of each workout you run and then fully commit yourself to following through.

Of course, running is a very, very unpredictable sport. In a nutshell, you have got to expect the unexpected. In races you will encounter bad weather, horribly hilly courses, poor footing, start time delays, illness, not feeling great and even nagging problems like sore toenails or blisters. Sure, you can tell yourself that these things won’t happen to you, but the fact is not being prepared for adversity will make it worse. Learn to train with adversity. Don’t be afraid to go out on that 35-degree day in the driving rain. Run the hilliest, toughest course you can find. On those days when you just don’t feel real great, remind yourself of your goal and keep focused on the purpose of the workout. Learn to use adversity to your advantage. Then when other runners are complaining about things you will simply reply, “bring it on”!

Finally, be confident in your workouts and you will be more confident in your races. Each day in training try and think positive and energizing thoughts that will make your workout more beneficial.  Try to eliminate negative, irrational self-talk that drains confidence and increases anxiety. Also, visualize success as you train. Use imagery during training to help you actually experience what you want to happen in the big race you’re training for. Remember that good runners see what they want to happen, not what they’re afraid might happen.

No matter how much talent you have, you’re not just suddenly going to become a great runner. To get the absolute most out of your potential, quality training is truly the key to success. No, every training session is not always going to be great, but by making the decision to maximize each and every session you will be that much closer to a great race performance. By committing yourself to quality preparation means you will get totally involved in the process of preparation and the better the preparation the better the race result. Once you prepare your best there is nothing left do in the race but trust yourself and run your best on that day.

Richard Ferguson is Chair of the Physical Education, Wellness, and Sport Science Department at Averett University and is an AASP Certified Sport Psychology Consultant. He may be reached via e-mail  - This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Read more of Dr. Ferguson articles on - http://runohio.com

Winning is Personal -  http://runohio.com/index.php/features/1113-winning-is-personal   

Affirm Your Greatness!!! - http://runohio.com/index.php/features/1086-affirm-your-greatness

What is Tired? - http://runohio.com/index.php/features/1062-what-is-tired   

The Reason We Run - http://runohio.com/index.php/features/1027-the-reason-we-run

Some New Recruits - http://runohio.com/index.php/features/956-some-new-recruits?   

Are You a RUNNER? -  http://runohio.com/index.php/features/928-are-you-a-runner

A Different View -  http://runohio.com/index.php/features/892-a-different-view

The Components of Peak Performance - http://runohio.com/index.php/features/871--the-components-of-peak-performance

Running and Sleep -  http://runohio.com/index.php/features/845-running-and-sleep

Don’t Panic! -  http://runohio.com/index.php/features/824-dont-panic#:

The Mental Maximization of Training - http://runohio.com/index.php/features/773-the-mental-maximization-of-training

With the Help of a Friend -  http://runohio.com/index.php/features/723-with-the-help-of-a-friend

Beating the Winter Blues- http://runohio.com/index.php/features/718-beating-the-winter-blues

Go For It - http://runohio.com/index.php/features/702-go-for-it

Beating Burnout - http://runohio.com/index.php/features/658-beating-burnout

A New Outlook - http://www.runohio.com/index.php/features/611-a-new-outlook

Expect the Unexpected - http://www.runohio.com/index.php/features/560-expect-the-unexpected

Pain or Discomfort ? - http://www.runohio.com/index.php/features/529-pain-or-discomfort

Keep Your Eye on the Prize - http://www.runohio.com/index.php/features/512-keep-your-eye-on-the-prize

 Running Free - http://www.runohio.com/index.php/features/507-running-free

Running and Role Models - http://www.runohio.com/index.php/features/196-running-and-role-

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