Diet, rest, work stress or daily physical activity are, among many others, the different variables that affect and determine our performance. Lack of motivation or frustration generated by a bad training can lead us to discouragement and, for all this, it is necessary to have a control and set certain goals in the short and medium term. Iker Muñoz, Runnea Sports Director, gives us 5 tips to overcome a bad training and not fall into discouragement, take note!
Remembering that we do sport because we like it and not seeing it as an obligation will be key to manage a bad day. "Just because a training session doesn't go the way we want it to doesn't mean we're doing things wrong, but it's another thing if this problem is repeated systematically," says Iker Muñoz, alluding to the need to analyze our progress in the training program.
Once again, we turn to the advice of our Sports Director to answer the various questions that arise during training.
5 tips for overcoming a bad training session and not getting discouraged
Not to put pressure on ourselves, to relativize, to set ourselves new challenges and to modify our routines are some of the key tips to overcome a bad training session. Understanding that our performance is not only influenced by the training itself and remembering that "we do this because we like it and that we are not doing it for a living", will help us to better manage that lack of motivation, assures our Sports Director.
How do we manage a bad training session? Don't put pressure on yourself
The first thing we should do if we suffer from this feeling is to take a few days to think about the reason for this situation. Work stress, bad sleep, poor diet or the fact that we have stagnated... can lead us to discouragement.
It is necessary to analyze the previous trainings that have led us to this situation; maybe we have done the soft trainings harder than we should or we have not done the intensity work correctly. For all this, it is necessary to have a control of our workouts (a small diary).
- You may be interested in: Visualization, a technique to improve performance
Relativize, running is your leisure time.
The first thing to remember is that we do this because we like it and we do not make a living out of it. It is very important to understand that our performance is not only influenced by the training itself. There are a large number of variables that determine in some way our performance (rest, food, sleep, daily physical activity, stress, etc.) so, the fact that a training does not go as we want does not mean that we are doing things wrong.
- Another thing is that systematically this problem is repeated, here we should analyze our progress in the program.
- It is important to understand that two runners can reach the same performance through different programs, so sometimes copying the successful runner does not bring us the same benefit as this one.
I had a bad workout today, should I increase the volume and intensity tomorrow?
No, absolutely not. If I have not been able to reach the desired intensity this may be due to accumulated fatigue. So rest or less intense training the next day will be more important than trying to make up for past training.
New challenges, new motivations
In order to regain motivation, sometimes it can help to set a certain competitive goal. It is true that, currently, popular competition has been affected and therefore it is more difficult to set an exact date on the calendar. Even so, it is still necessary to look for a different motivation and, sometimes,this involves changing the challenges.
Modify your routine
If the sensations in the race are not good and we do not manage to progress in duration or intensity, the training should be reviewed to see if this situation is the result of an inadequate training for me. Following an individualized training plan will be the key to avoid this type of situation and leave aside the frustration and discomfort that is generated after a bad training.
Individualization
Training in a targeted and individualized way will allow us to adjust the workload to our goals. Training in an individualized way will bring us benefits in the short-medium term because we will be aware, at all times, of our progress. It will also allow us to put frustration aside and keep motivation at bay. We all have a bad day, and that does not mean we should throw in the towel and deny everything we have achieved so far. Give yourself time, relativize and remember, once again, that the important thing is to enjoy the sport and not see it as an obligation.
How to stay motivated in running?
Taking care of the quality of our thoughts will be vital to maintain high motivation in running. Do not let a bad training condition us the rest of the week or try to relativize its importance will be vital to continue enjoying what makes us happy. As we could already see in the post'Running, a natural medicine to clear your mind', physical exercise has a positive effect on our psychological health.
In short, work stress, poor diet or sleep hygiene are, among many others, the different variables that affect and determine our performance. The frustration generated by poor training can lead to discouragement, hence the need to have control and set certain short and medium-term goals. And you, how do you manage a bad day? Tell us about it!
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