Don't be stubborn, what is happening to you is logical and normal. When it comes to recover the routine of running training after a break, it is difficult to start. At Runnea we want to help you in this task, and we offer you a series of guidelines that you should take into account so that your return to the asphalt to add kilometers in your legs again.
As things have to be done right from the start we have put ourselves in the hands of an expert in the field. None other than Arturo Casado, OLY PhD Sports Science, PhD in Physical Activity and Sport Sciences (CAFD) and coach of Runnea Academy. We have asked Arturo a series of frequently asked questions, and as a professional coach and former athlete, he knows very well what he is talking about, and especially how to put theory into practice with the best guarantees of success, and as always applying the mantra of: Enjoy the journey.
Guidelines to recover your running training routine after a break.
The answers of Arturo Casado Alda, who became European Champion in 1,500 meters in Barcelona 2010, have no waste, and we comply with the popular saying: "never go to bed without knowing one more thing" Apply yourself and get your batteries, but with criteria!
What is the best formula to get back into the habit of getting back into the habit of running and training after a break?
I think that at a motivational level, the ideal is to train by objectives. That is to say, setting a goal, which can be to run a race that excites us especially in the medium term, will help us to overcome the laziness of going out to train during the day.
Whenit comes to getting back into Running shoes, is it better to train by feel, without obsessing about the number of kilometers or the pace of the race?
Obsessions are never good. However, although feelings help us to know how our body reacts to training and we should always listen to ourselves when training, when we want to achieve a goal, we must also follow a plan that requires us to cover a certain volume of training carried out with an appropriate distribution of paces. These two aspects (sensations and volume-intensity of training required) do not have to be confronted, but are complementary.
In this sense, when you start running after a break, the volume and intensity must be low.
Is it necessary to set small training goals?
Yes, it is. It helps us to meet bigger goals and to stay motivated during the training process.
Are running alone or other types of complementary sports activities also good allies to progressively regain fitness? Which ones do you recommend?
Depending on the characteristics and circumstances of the runner. Other activities such as elliptical training, aquarunning or cycling can help you to recover the aerobic base that has been lost after a break.
Can running in a group help us to have the necessary motivation to get back to our training routine?
Yes, although it can be a double-edged sword when you are not in shape and the other members of the group are. You have to have respect for running training, as overtraining and injuries are just around the corner.
At this time can we contemplate the idea of competing in a race in the short and medium term?
Depending on the time lost, it can be evaluated. Also if in this race is not intended to make a great mark and simply the runner wants to finish the race as if it were a training, there would be no problem.
Since we are starting a new season, why should we start with an individualized training plan, guided by a qualified trainer, which can become our best resolution of the year?
Because the answers to all these questions and many more, which in some way will always depend on the characteristics and circumstances of each runner, can be answered much more clearly and concisely by a qualified coach.
A qualified coach will prescribe an adequate training plan according to the proposed objectives, which will guarantee a safe and progressive improvement of performance, and will ensure that the runner achieves his/her dreams, while enjoying the process.
How Runnea Academy can help you get back in shape?
As we have just started the year 2020, and to try to go against the data of those studies that indicate that after the first 19 days of January, many of the New Year's resolutions begin to be abandoned, we present Runnea Academy, our online training platform, as your great ally not only to recover the routine of running training after a break, but also to reach your best possible shape at the time you need it most, and therefore be in an optimal position to achieve your different sports goals.
Thus, the different Runnea Academy training plans include:
- 2 active weekly and individualtraining plans (Half Marathon, Marathon, Get Fit, Slimming, 5K, 10K and Trail).
- Personalizedconsultation with your coach.
- Weekly feedback on your training.
- Weeklynutritional guidelines.
- Promotions and raffles of material and race bibs.
Runnea Academy Premium plans and rates
- 3 months for 29,95€.
- 12 months for 45€, before its starting price era 69,95€.
- Arturo Casado Plan (1 year for Half Marathon, Marathon and 10k), now 99€, before 139,95€.
We are sure that if you bet on Runnea Academy, you will be betting on changing the way you train. To date, more than 20,000 runners have tried one of our plans, which serves to tell you that the Runnea Academy training method works.
By the way, another detail that you should keep in mind is that for the activation of one of the Runnea Academy PREMIUM plans, you get the ebook "The Runnea Academy Nutrition Guide for runners" with the best nutrition tips for popular runners, made by Sandra Gervilla, Runnea's head nutritionist.
And if you don't believe it, remember that it has a 1 month free trial! What do you say... do you want to join Runnea's community of runners?
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