gérer une pause forcée

How to manage an unavoidable break in your training?

So what should you do? Carry on as if nothing had happened or take a step backwards and do the session you missed? The answer depends on a number of factors:


If you have missed a session

If you have missed a session due to lack of time or bad weather, you can carry on as if you had actually done it. No need to go back on yourself.

If you are forced to cancel or stop a session because of a sudden pain or sense of fatigue, you should not start running again until you are firing on all cylinders.
If you feel it was nothing more than a scare, the next time you go jogging should be for no more than 45 minutes, to check that everything is in order.

If you have a short-term running goal, carry on with the programme from the point you have reached. No need to take a backward step. In fact, repeating the previous sessions might disrupt your preparation, as you could miss the vital final sessions of your programme.


If you have missed a week

If you have missed a whole week of training, the principle remains the same. You should start with a 45-minute jog. You can then carry on with the plan as if you had done all the sessions. Yes, you will have missed part of your training, but you will still be able to meet your short-term goal.


If you have missed two or three weeks, or even more…

If your break has been more than 2 or 3 weeks, it's better to start from scratch and change your goal. Such a long break will require you to draw up a new, full training plan, preceded by a rehabilitation phase. You will need to start again gradually, to reduce the risk of relapse. All too often, a desire to regain one's initial level renders the risks of failing again all the greater.

When your training is disrupted, the key thing is to be honest with yourself. Be objective and analyse the reasons why you were forced to stop (injury, fatigue or lack of time). This is the best way to avoid ending up in the same situation a few weeks later.

It is also too easy to choose an overly ambitious plan with regard to your physical capabilities or one which requires more time than you can actually spare. Too many runners want to achieve ambitious goals extremely quickly without developing the necessary training bases. They are then quickly brought to a standstill through injury or lack of motivation.

Remember this sentence: ' better one fewer session than one too many'! If you miss a session, you will still make it to the start line, even if you are not at 100% of your powers. But one session too many means you will have to watch the other runners from the sidelines!


Best of luck getting back into it!