I made two changes to my running plan and I’m training more consistently than ever
I stopped treating my running schedule like a punishment
After a major weight loss, I spent years training hard and going above and beyond to be the best athlete I could be. At that point in my life, I had the time and motivation needed to follow a rigid and demanding training schedule for my running.
Over time, my circumstances changed and training was put on the back burner. I realized it was going to be impossible to keep up with the training program I had become accustomed to and something needed to change.
After a year of trying to force myself into old training habits, I finally decided that the one thing I needed to incorporate into my training was flexibility. I needed to stop having an all-or-nothing mindset, and start allowing myself to adapt on the spot when needed—and do what felt right based on my recovery, energy and motivation levels.
The only thing I knew for sure was that movement had to remain a priority, and I had to find a way to keep it a part of my daily routine without burning out.
I did this by regularly checking in on how well I was recovering from exercise and changing my plan when needed. Here’s how I did it.
1. Gauging recovery
Checking in with how recovered you are is key to avoiding burnout and overtraining. I’m not just talking about checking your Garmin or Oura ring stats, though I do find these helpful.
I’m talking about checking in daily on your energy level, any lingering soreness you may have, and how you’re feeling mentally about the workout you have planned.
Being sore is normal, but not allowing your muscles time to rebuild between hard or long efforts can cause injury in the long run, so it’s important to consider whether your soreness is typical or abnormal.
As far as energy levels go, getting proper rest is a challenge for many people—as life can be chaotic and demanding.
I tend to function decently on little sleep, but continuing to train after days or weeks of poor sleep can run me down to the point that my body can’t recover well from workouts and injury becomes more likely. If I feel unusually tired, I know it’s time to make adjustments to the week’s training plan.
I also like to consider how I am feeling mentally. Am I excited for my workout or am I dreading it? If I feel like my workout is going to take away from my day rather than add something good to it, I might allow myself a nap or time with a friend instead.
2. Adapting when needed
I started working out as a way to lose weight but it also turned into a way to manage my mental health, build confidence and improve my physical health. It made me happy, and it’s important to me that it continues to do so rather than feeling like a punishment.
I make sure this happens by adapting my workouts when I feel the need to. If I feel like my legs are taking longer than normal to recover after a hard effort, I may cut my workout a bit short and instead add in a mobility session.
If I’m just not feeling the run I have planned, but I still want to be outdoors and get some movement, then I may swap my long run for a hike. Sometimes, I simply put speed work on the back burner and do a lower-intensity workout instead.
There are even times when I just feel like I need a break, and I go for a walk and get lunch with a friend, or even take a nap, instead of doing a workout.
I try not to make this a regular occurrence, but if it really calls to me, I listen. I find that by doing this, I can more easily keep training without burning out.
Why it worked
In a nutshell, flexibility means consistency. By shortening an occasional run, opting for a hike or walk with a friend, or deciding to do strength or mobility instead of speedwork, I’m able to stay more consistent with training.
It might look different, but I’m consistently moving and feeling the benefits of that movement.
Remaining mentally engaged with training is just as important as being able to withstand the physical demands of a workout—being flexible in training helps me to stay mentally in it.
If you’re struggling to work out regularly, especially if you’re someone who typically follows a rigid plan, I highly recommend giving yourself some grace and flexibility. Doing so has made a huge difference for me.
I’ve also enjoyed journaling about the process. I find that writing about how I feel before and after a workout, nap or walk, means I am able to see how being flexible positively impacts the process. It’s worth a shot if you’re feeling nervous about allowing more flexibility in your training plan.
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