reprise de l'entrainement

Getting back into training: traps to avoid


The summer break is a great chance to recover some of the energy you expended during the first half of the year. But it also requires you to respect a few fundamentals when you get back into training. And avoid a few traps…

 

Putting it off until tomorrow

The start of the school year, just after the summer holidays, is always difficult to manage. Overnight, time takes on a new dimension and it is common to feel overwhelmed by the number of things you need to get done.

How can you fit running in to these busy few weeks? It certainly isn't top priority. A balance between family life and work is the most important. But running regularly again often allows you to regain that balance by chasing away the post-holiday stress.

Therefore there's no use in pushing back (for too long) your return to training under the pretext of the days being too short when you (already) feel too tired. Running, even for a few minutes, lets you “top up your battery”. You brain may have forgotten. But your body remembers.

 

Forcing yourself to run too far

Everyone knows or should know of the importance of gradually increasing the amount you train each week. After a break of two to four weeks, it is vital not to rush a return to the most intense training periods of the first half of the year.

In concrete terms, it is best to:

- Limit the length of long weekend training sessions and don't let yourself get carried away by friends or other club members – they might be working to a different break/return timescale.

- Get going again by running throughout the week. Don't overload your weekends. If you go for a long run on Saturday, avoid running on Sunday.

- Integrate a cross training session (bike or swimming) to limit pressure and reduce the risk of causing an injury.

- Note down the total distance run during each outing as well as how you felt. Don't forget that now is the first chapter in a new season. The story has only just begun… 

 

Confusing speed and haste

Stopping running for a few weeks affects the quality of your performances. “Detraining” causes a reduction in your VO2max (maximal oxygen consumption). Some studies have shown that this varies between 4% and 14% - depending on the level of the runner – after a month's break. The higher the VO2max when you stop training, the bigger the drop will be.

Getting back into training should take into account this cardiovascular data as well as metabolic and muscular data.

A few paths to prioritise:

- Don't hesitate to do quality interval work (on the track or country trails) to boost your aerobic fitness. However, make sure you aren't too hasty. One session a week is enough – especially if the interval session is done on the track.

- Do some gentle weights training to make use of specific muscle fibres. Muscle-building exercises and abdominal workouts should also be done.

 

Welcome back  !

 

  • 1
  • 2
  • 3
  • 4
  • 5
Score
TOP OF PAGE