Marathon Training 2019 Day 16: Consistency: One of the Keys To Achieving Your Running Goals

January 30 2019 cold morning run consistency“Success doesn’t come from what you do occasionally, it comes from what you do consistently.” – Marie Forleo

This morning my dog, Zadar, needed me to take him for a walk first thing after I woke up. So, I took him for about twenty minutes. It was another bitter cold morning and after we got done and got inside, I really did not want to go back out in the cold for today’s run! However, I remembered my goal, got my running clothes on, performed my dynamic warmup and headed out for ~32 minute run. As I was running, I was reminded of the importance of consistency with training for maximizing running performance and achieving running goals. So, today’s Tip of the Day addresses consistency. After my run, I performed the following mobility and strengthening exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with foam rolling and eccentric lengthening exercises.

Recommendation:

  • Beginners:
    • I recommend doing an easy walk for 25-30 minutes.
    • Also, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (5-10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (5-10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Standard or knee-assisted pushups (8-10 repetitions)
      • Monster walks side-to-side and forward and back (done with or without a resistance band, 8-10 repetitions for each direction)
      • Prone planks (25-30 seconds)
      • Side planks (15-20 seconds)
      • Supine planks (15-20 seconds)
      • Clamshells (10-15 repetitions on each side)
      • Y, T, I, and W (5-8 repetitions for each position)
      • Double leg hip bridges (8-10 repetitions)
      • Quadrupeds (8-10 repetitions on each side)
      • Toe yoga (10 repetitions for each foot)
      • Fire hydrants (5-10 repetitions on each side)
      • Knee circles forward (5-10 repetitions for each leg)
      • Knee circles backward (5-10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, I recommend foam rolling, static stretching, yoga poses, or active isolated stretching for at least 5-10 minutes
  • Intermediate/Advanced:
    • Dynamic warm-up.
    • Then, I recommend a 35-50 minute run at an easy pace, ideally in a primarily flat area.
    • After your run, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Pushups (10 repetitions)
      • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
      • Prone planks (~30-40 seconds)
      • Side planks (~20-25 seconds)
      • Supine planks (~15-20 seconds)
      • Clamshells (15-20 repetitions on each side)
      • Y, T, I, and W (8-10 repetitions for each position)
      • Double leg hip bridges (10 repetitions)
      • Quadrupeds (10-15 repetitions on each side)
      • Toe yoga (10 repetitions times for each foot)
      • Fire hydrants (10 repetitions on each side)
      • Knee circles forward (10 repetitions for each leg)
      • Knee circles backward (10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, you should perform a cool-down that incorporates foam rolling, static stretching, yoga poses, or active isolated stretching for at least 10 minutes

Tip of the Day: Consistency is one of the keys to maximizing your running potential and achieving your running goals.  Make sure that you have your goals written out, so that you can see them every day to remind you of the importance of performing your scheduled run or cross-training, mobility and strengthening exercises, and cool-downs every day. All of these aspects are important. If you don’t have time to perform the mobility and strengthening exercises and/or cool-downs after your runs, make sure to schedule a time later in the day when you can perform them. If you don’t, you will miss out on some of the adaptations that help you maximize your running performance and you may increase your risk of injury. There are exceptions, such as if you develop an injury or are feeling pain and/or soreness, especially in a joint (in this case you may need to take a day or more off or cross-train), if you are sick, or fatigued. If you are injured, have pain or soreness, sick, or fatigued you may need to take one or more days off, so that you can recover and get back to your training sooner. If your schedule calls for a long run or interval or otherwise higher intensity run, and you are fatigued, you might still be able to perform a shorter, easy run. So, yes, there are circumstances which may cause you to miss one or more of your scheduled workouts, however, as best as possible, you will want to minimize these occurrences. Certainly, if sustain an injury, you will want to have this addressed as soon as possible, and meet with a qualified healthcare professional who can properly diagnose the injury and develop a treatment and recovery plan for you.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian

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