2023-09-07 09:00:52
The holidays are over and it’s time to get back to the routine and with it, the return to training in a more orderly and planned manner.After a period of disconnection, doing other activities and sports, Resuming the training routine can become complicated if we intend to achieve the state of fitness achieved before the holidays in a few days.To be able to run again after the holidays in a simple and progressive wayfollow the tips and recommendations that we share in this article.Having a clear, concrete and short-term objective will keep you motivated and focused to carry it out.
Follow these tips to resume running after the holidays and get back in shape easily and resume your running routine effectively.
Tip 1: Set a realistic short-term goal
Trying to achieve a high volume of kilometers, lively rhythms and not injure yourself along the way in record time will only lead you to feel frustration, tiredness and muscle discomfort.
To run again after the holidays, set a first short-term goal. (for the next few weeks) that is acceptable to you and to which you commit.
For example:
Train 2-3 days a week on non-consecutive days for the next 3-4 weeks. Write down in your diary the 2-3 days you are going to run/train. Make sure they are less intense days for you and have at least 45 minutes available to train.
It is an easy way to resume physical exercise without taking up much time in your entire week and is easily manageable.
Tip 2: Get in shape
Before resuming all your training, don’t forget that you need to be in shape; that is to say, First recover your general fitness level as a basis for practicing sports.
Runners often underestimate overall strength and conditioning training.
However, after the holidays, the pre-season begins: This is the ideal time to build not only a good aerobic base, but also a muscular one.
Good general strength and conditioning work to build a good level of fitness before starting to train for the race after a period of break will guarantee you have muscles better prepared for impact.
Tip 3: Progression: CaCo
One of the basic principles of training is progression. This means that If you have not been running and/or have noticeably lowered the volume and intensity of running, you will have to start with the simplest and least intense.
The CACO sessions, in which they alternate walking intervals with running intervals It is an excellent option for the first 7-21 days.
Taking long walks through varied terrain or in the mountains is also an excellent way to work on lower limb strength and your aerobic base.
Tip 4: Keep a training diary
“What is not measured can not be improved”
Therefore, it is interesting that you record the data related to each training session; Whether it is running, strength in the gym, mobility, etc.
It is a way to incorporate this habit now that you resume after the holidays and see your weekly progress. In addition to the data related to training, write down your sensations, perceived effort, number of series, kilos you move in each exercise…
This way, you will have a record of everything you do so you can later analyze and compare it with the starting situation.
It is a good way to stay motivated and you will be aware of your progress throughout the days and week.
Tip 5: Don’t be in a hurry, be patient
One of the most frequent mistakes is wanting to recover fast rhythms with good sensations in a short time.
Being patient means reaching your weekly goals. It will make your training program comply with the progression of training volume, intensity and frequency.
Start by fulfilling that purpose of training 2 to 3 days a week the first monthto later increase the training frequency, the duration of the sessions, and intensity.
This way you will avoid the risk of injury due to overload or lack of strength.
Create your race pace recovery plan
As we have mentioned previously, it is important to maintain a training progression and start with the simplest and build or recover your aerobic base.
A good development of the aerobic base will later allow you to push yourself harder and maintain more competitive rhythms.
The first 4 weeks: Prioritize general strength training / physical conditioning and a frequency of 2 – 3 running or CACO workouts, and after 3 weeks, add a session of changes of pace of 1 or 2 minutes in duration.When we have completed this first monthwe can gradually incorporate a day of work with short, high-intensity series in order to develop aerobic capacity.Don’t forget strength training at any time.Establish 1 to 2 days of total and/or active rest (perform some very low intensity activity or stretching and mobility work).
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