Run Training
Always Time to Run
By Ray Orchison
Fitting a run into the mix of work , family , friends , hobbies and relaxation may sometimes seem impossible , but if there ’ s a will , there ’ s a way ! – BY RAY ORCHISON
Just a few months ago we were at the end of the year , with its usual mad rush of end-of-year closing down , long working hours before going on leave , ensuring you had everything bought and packed for the holiday you ’ d been planning . Then it was back to work , and being expected to go straight back to 120km / h on the work front , and you probably feel about ready for another holiday after just two months of the new year . The good news is that a run will definitely help you cope with the load , and while you might feel overwhelmed , there ’ s always a way to fit training into your hectic schedule .
Plan Ahead
The best way to approach training is to actually sit down and plan . Look at the calendar , identify the days where you can or can ’ t train , and decide what session you will do on the days you ’ ve allocated . If you plan your training , there ’ s a good chance that you will do it . On the other hand , if you ’ re waking up each morning and thinking , “ What should I run today ? Should I do a 10k or 800m repeats ? Maybe I should do hill repeats . Ah , I ’ ll decide later …” then there ’ s a very good chance that you ’ ll simply end up skipping the session altogether . And before you know it ,
you ’ ve lost your fitness , packed on the pounds , and have a huge amount of work ahead of you .
Working Athlete
If work pressure is simply too much , then you ’ re going to have to squeeze some training in where you can . Everyone needs to take a break at some point during their work day , so prioritise that time for a short quality run . Not only will this ensure that you keep your fitness levels up , but it will also rejuvenate you and leave you feeling fresh for the rest of the day .
The other choice is to run to and from work , which definitely beats sitting in traffic ! Or try driving to work one day with your running kit and a change of work clothes for the next day , then leave the car at the office and run home after work , and run back to work the next day . Not only is this a great way to fit your training in , but it also adds something different and adventurous to your training . ( Shower facilities at work are a must-have on this one .)
Find Time
If you ’ re going to supper at friends or family , tell your partner that you ’ ll meet them there and run there . ( Your partner can always drive the same route you ’ re going to be running , just in case you ’ ve bitten off more than you can chew and need a lift for the last few kays .) Another option is the gym , as most gyms are open till late during the week . If you simply cannot get to your run before , during or after work , get in your run on the treadmill . Set it to between 1 % and 5 % incline , to give yourself a solid 30 to 45min session .
You can always fit running into your busy lifestyle and schedule . Just give it a little thought and planning , and you ’ ll come up with many creative ways to do so . If you ’ re dedicated to your fitness and goals , then scheduling training will become a priority .
Ray Orchison is a South African-born running coach and therapist . He has completed the Comrades Marathon multiple times and also boasts personal bests of 33:55 for 10km and 2:48:00 for the marathon . He has completed USATF and NAASFP coaching courses , and provides personalised training programmes to his clients . Now based in Perth , Australia , you can find him at https :// runetics . com . au .
Bonus Tip : Choose Your Loop
One of the joys of running is exploring new routes , but if you are working your way up through a training plan for a ‘ goal event ,’ it ’ s worth checking around your local area to find a loop that ’ s relatively free of both traffic and people , and has a smooth runnable surface . Depending on the race you ’ re training for , you can choose a flat or hilly / undulating loop that is similar ot what you will be facing on race day .
This loop will be where you can switch off while you run , as you won ’ t need to worry about where you ’ re going , dodging pedestrians on narrow pavements , or avoiding cars and potholes . The other benefit of a quiet loop is that it ’ s a reliable spot to do hard interval sessions , because trying to maintain a consistent intense effort across intervals is even harder when you unexpectedly have to cross a road , dodge people or make a sharp turn .
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