What two things do you need to consider if you want to make sure you are training smart?
Chatty Sparkly Runners may sound like a lighthearted approach to running training. However, it does have sound physiological principles behind it. It really does make sense and the approach works.
What is the key to training smart?
The first key ingredient to training smart is knowing what pace you are running at. You also need to know why you have chosen that pace on a particular day. We will look in detail at the paces in our next video. The second ingredient is knowing when you have recovered. If you can blend the two ingredients together you will be a feeling based runner who will make big improvements.
Know your pace and the reasons for running it
It is very easy to run too fast in training. We have all done it! Sometimes we set off at a lovely Chatty pace but find we speed up as the run progresses. It’s important to check in with your pace as you run and dial it back if you find you have sped up. Most runs will be done at an easy Chatty pace. However, will need to know what ‘breathy’ running feels like so that you avoid it in order to stay Chatty. You may want to use the faster aerobic paces, like ‘breathy’ in a fun fartlek as part of your aerobic conditioning phase. Finally if you are a performance runner then knowing what your 5k and 10k pace feels like is also important. Running the correct faster paces is key to effective training.
Run any pace too fast and you will not make the progress you want to.
Knowing when you have recovered
Once you know what pace you are running at you can tune into your recovery needs. Listen to your body and become aware of how you feel after a slightly longer run. Make sure you go out for a very gentle run in the days that follow if you feel tired. When you run a faster session it is even more important to key into how you feel afterwards. Fatigue and heavy legs are all signs that you need more recovery time.
Once you have tuned in to pace and recovery the magic can happen. You will have the confidence to change your training plan. You won’t worry about missing a session if you are tired. After all it is in the recovery that the adaptations your body needs will happen.
Learn from your mistakes
This is the key to training smart. We all make mistakes as this is how we learn. Having run too fast one day you will know to change your plan and recover with an easy run. If this means you have to change your plan for the week, then you will make sure you don’t make that mistake again. Next time you will be more aware of what pace to run. This will ensure you can complete your week’s training.
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