A Guest Blog by Coach Alli
4 Healthy Habits That Every Athlete Needs to Survive The Second Wave
Races are off. People are running out their doors (literally!) and it’s a scary thing!
This is how injuries unfortunately happen. But wait, what on earth are we supposed to do about this? How do we even know what else to do besides, well, run?!
To our advantage, the majority of us are working from home these days without any accountability whatsoever. We’re moving from our chair to the fridge and back from 7:00 am to 7:00 pm.
Obesity rates are higher than they’ve EVER been and these are leading to life long health issues. It could only get worse going down this route.
Let’s face it. Coaches are pricey and no one has the time to create a training program. So, let’s chat about smart training.
Periodization training is one of the most efficient and effective ways to get any runner, or any athlete, to his or her ultimate end goal. Not only that, but periodization allows a runner (or any individual) to do so in a customized manner that’s tailored specifically to a structured program that facilitates adaptation, which is needed to achieve a specific individual’s end goal.
In non-gibberish, let me elaborate.
A great base to start could be having a focus on overall generic health and fitness. However, it is important to recognize each individual’s needs. People get sick, life gets in the way and when these occurrences arise, it’s important for the Coach and individual to collaboratively work together to figure it out. Or, for that individual to create a game play to get back on track! This strongly ties in with my own Coaching philosophy. I believe that by keeping the lines of communication open, and collaboratively finding ways to make things work to meet each individual where he or she is at always breeds success.
During a time like now where all races are on a standstill, it’s best to keep any athlete well conditioned by placing a focus on cross-training. Another alternative could be to focus on overall weekly endurance if that athlete is specifically a marathon runner and cares about running for life as his or her goal.
Stopping a training program abruptly (if he or she were training already) would bring any human being back to square one, which is why it’s important to stick with the training as it applies, but to think about maybe shifting the focus of the training by refocusing it on a different area. For example, placing an emphasis on recovery and nutrition while staying in a holding pattern for a runner, or any individual looking to stay fit will help to reduce the risks of any injuries while staying both healthy and fit!
Here are 4 activities and habits that you can do anywhere at anytime.
1. HIIT low-impact workouts for 20-30 minutes daily will not only keep your endurance up and your heart healthy, but it’ll keep you fit.
This is a great alternative to running without jamming on your joints while revving up your heart-rate. A sample workout can be found right here. Please perform whichever one you choose 2-3x/week in conjunction with your runs and your recovery days. This workout is friendly for beginner, intermediate and advanced runners and athletes. A variety of injury prevention workouts, low-impact HIIT work- outs for all fitness levels as well as how-to movement, running, mobility and wellness tutorials can all be found on my YouTube channel. All of these can be easily performed in the com- fort of your own home, at the office, or outside on your own time. Pick your poison!
2. Remember that rest is ESSENTIAL for being able to workout.
Let’s create a small, new habit of trying to get at least 7-8 hours of sleep daily by trying 3 daily tasks listed here. As a result, you’ll see your energy, your productivity and your mood improve. Watch the magic happen!
3. Mobility, mobility and more mobility my friend!
To keep that body strong and injury-free, we need to ensure that we’re getting that full range of motion in all of those muscles and major joints in our bodies. Sitting and being sedentary for most of the day hinders our ability to move. Simple movements that you can do literally anywhere, such as 90/90s, leg swings and knee hugs are easy and free. Perform 20 reps of each movement daily twice a day. Let that be your game changer! We were meant to move. Reference my favorite mobility video from my YouTube library that houses over 50+ videos right here! The world is your gym.
4. Food is FUEL.
As a Coach, I nail it into my runners heads to get down that nutrition before and after those runs. Especially during the training process! Protein helps to repair all of that wear & tear done during that strenuous exercise. Proper fit fuel allows your muscle to heal and to adapt to the training. For more intense sessions, including HIIT & low-impact exercises, carbohydrates that are packed with nutrient-dense ingredients are key to helping you fuel for a successful workout! Some of these examples include complex carbohydrates that take little time to make! Try whipping up some gluten free chickpea pasta with broccoli, or simply get into the habit of having an RBar energy bar with you everywhere you go. There you have it! One easy to make gluten-free friendly whole food, and one go-to protein & carbohydrate bar that can be eaten about 1 hour before and/or after your workout. Athlete's choice is my famous motto!
A sample program employing all 4 habits to keep you healthy, conditioned, and fit could look something like this:
• Monday: Run / Walk for 20 minutes
• Tuesday: Cross-training workout
• Wednesday: Rest Day
• Thursday: Run / walk for 20 minutes with the run including a hill of some sort
• Friday: Running straight for 10 minutes and keeping track of pace (5-10 seconds between each mile would be the goal here to instill consistency and the opportunity to keep building up total mileage safely!)
• Saturday: Rest Day
• Sunday: Strength-training using a TRX, or resistance bands, both of which can be used at home! It’s totally workable
SO, did we learn something about Structured Training? Cross-Training? How to Train smart? Recover? Fuel?
My guess would be: YES!
Save this post to reference back to! Better yet, share it with your friend.
I hope you enjoyed reading my post and learned something new!
Until next time ,
Allison Felsenthal is a run coach, a competitive runner, Founder & CEO of RUNWITHALLI LLC run coaching, a freelance writer, a teacher and a natural leader. She has experience running alongside the runners that she coaches during their races. Some of these races even include Marathons! Allison takes ownership of training her runners on how to perfect their form, how to properly leverage their gait and how to strengthen areas that need to be strengthened in order to achieve that true running potential. Allison believes that being a Coach means being able to be a part of somebody else's entire journey, keeping open lines of communication that a coaching relationship entails. She works with runners of all backgrounds and ages that have different goals and needs. These range any where from runners who are running for stress relief to runners who are running for a new personal record (PR!).