Coaching Tips
Golden Rules To Help You Stay Injury Free
1. Enjoy Your Running.
2. Use Your Common Sense And Listen To Your Body.
3. Have Realistic Short and Long Term Goals.
4. Keep a Training Log To Chart Your Progress.
5. Have Variety In Your Training And Include Rest.
6. Be Prepared To Adapt Your Training As Required.
7. Every Training Session Should Have A Purpose.
8. Build Up Mileage Slowly.
9. Have An Easier Week Every 4 Weeks To Allow Your Body To Adapt.
10. Don’t Forget The Hard/Easy Rule.
11. Warm Up And Cool Down To Get More From Training Sessions.
12. After A Training Session Complete A Programme Of Stretches.
13. Eat Well, Go Easy On The Alcohol etc...See Nathalie's Page.
Training Tips
Have variety in your training methods and be prepared to adapt your training as required to fit in with other commitments in your life. Every training session should have a purpose but do not forget the hard/easy rule. If you have had a hard session one day follow it with an easy session the next day as this helps prevent injury and allows your body to adapt. Remember to warm up and cool down to get more out of a training session. Build up mileage slowly. Rest is also an important part of your training programme. Every 4 weeks have an easier week which allows your body to adapt to training.
To improve you need to progressively overload not OVERTRAIN. Improvement doesn’t continue at the same rate; it will slow down. To improve you need to change intensity, duration or frequency of your training. Every training week should be different in some way. To reach your target you need to be specific and realistic with your training. To run at a certain pace in a race you will need to do it in training…at some point.
More to follow....