5 Secrets to Simplify Your Training (and get back to your life)

Each time I talk with another runner, I come away with new training ideas. It’s both a blessing and a curse!

How many things can I actually do? What will actually get me results? Will the world collapse if I skip some?

Efficient and effective: the two words most often used to describe me by anyone I work with. I don’t like wasted time or busy work. I’m all about the minimum effective dose because I’m not here to be an Olympian. I’m running to enjoy my life! Once you commit to this style of thinking about your training, you’ll quickly find what works for you and what you can eliminate to save time.

The MED is simply the smallest dose that will produce a desired outcome and anything BEYOND the MED is wasteful.

The goal here is less stress, greater focus and better results!Of course I do nothing but talk about tips and tricks for training here, so I’m part of the problem…and hence today part of the solution!! You can now officially embark on training without feeling completely overwhelmed.

#1 – Multitasking

Often our list of should do’s feels really long, but with a little creative planning you can easily work them in to your day, no added stress. Once you begin doing these things for a week or two, they’re habits that will stick and won’t even feel like you’re doing anything extra.

• Foam roll while watching TV or scrolling your Instagram feed
• Stretch for a few minutes before bed to help relax and put you to sleep faster
• Do knee lifts and leg lifts while brushing your teeth for PT (it’s recommended so often because it works)
• After cooking dinner, pack a portion for tomorrow’s lunch

#2 – Gear Down

I love my many running gadgets, but it’s way too easy to find yourself sucked in to the black hole of recording data, tracking details, planning and oh yes the dreaded inability to run because your watch has died!!!

\While, I’ll continue to test new gear and love the ongoing changes in our sport, I always comeback to a few basic rules whenever I feel like running is becoming too much work.

Data Diet
Pick one place to log all of your data. Ideally your watch will sync with an app like MapMyRun so you don’t have to do anything additional. Beyond that really take a look at how much benefit you’re getting from looking at someone else’s run on Strava or even posting on social media. I adore my IG family for support, but maybe for you it’s just another to do that’s stressing you out.

Even better, try getting used to running without your watch. This will teach you to start running your workouts based on effort and not on a clock. You can always carry your phone to track the miles, but without looking at it for feedback.I’m not sure if that’s true, but we should consider it.

Selective Shoes
Have two pairs of running shoes that you rotate and keep them out for easy access. You’ll wear them out faster and then can slip on others from your growing collection. Why? Less time trying to figure out if they’ve reached their mileage limit and easy to know which pair you wore last.

Carry Less
I’m going to get real blunt with you…you don’t need all that crap to go for a 5 mile run. Stop worrying about your fuel belt, gels, water, music, sunglasses, wipes, band aids. It’s not your purse and you will be home again and less people will wonder why runners think fanny packs are awesome.Have a place where you put your must-have items: watch, music, sunglasses. ALWAYS put them back in the same spot post run to eliminate any wasted time later searching for things.

• Runs under three miles, slap on your watch and go.
• Runs under six miles, grab a handheld water bottle (if it’s hot) and your watch/music…go.
• Runs under 10 miles, grab some water with electrolytes, your watch/music…go.
• Runs under 15 miles, hydration packs are perfect to put your phone and some fuel…stop all the what if gear.

#3 – Nutrition Slack

Eat within 30 minutes of finishing your workout, avoid gluten, eat fat, don’t eat fat, coconut oil, superfoods, carbphobia, don’t eat after 8PM…it’s impossible to keep up with the constantly changing recommendations. Which is just fine because there are a few that have withstood test of time!

• Focus on as many whole foods as possible
• Track your calories for a few weeks to have an idea of what you’re eating and if it’s too much or too little
• Eat when you’re hungry, try to make it a meal, snacks have a tendency to be sugary or processed
• Stop when you’re full
• Pay attention to how foods make you feel – it might be a superfood, but if you notice your pants feel too tight every time you eat it…who cares.
• Eat the same things – once you know how much to eat and what feels good, do it on repeat during training. Eliminating decisions, eliminates stress.

#4 – Workout Focus

You’re looking at a friends handstand on the beach and another’s incredible splits with her post race medal and immediately decide it’s time for more yoga. Which is great for a week or two, until your best friend is rocking a killer new set of abs thanks to following T25 and so you’re ready to add that to the mix.

Limitations
By not picking a focus, you’re actually short changing your results. All of these programs are designed for long term success, meaning a little workout buffet is likely to leave you bloated, confused and unsatisfied.

Stick to one specific plan for at least 4-6 weeks, then check in to see if you’re getting the results you want. If not, revise your plan.Image originally on Social Triggers

Singular Goal
You’ve probably heard before that each run should have a goal, which I agree with when you’re in full training mode. During your off periods, just enjoy the fact that you can run freely.

But rather than looking at each workout, step back and focus on your major goal. Do you want to run less mileage? Do you want to carve out time for more long runs? Do you want to PR a 10K? Do you want six pack abs? The truth is that every major goal has a different path to success and we need to pick one primary goal at a time.

Consistent Schedule
Follow a set schedule, so you never wonder what you’re doing on any given day. If you want to mix in all the things, that’s totally fine if it lines up to the note above (goals!).

Whatever that schedule looks like, get in to a groove. This will ensure you always know what’s coming mentally and what gear you need to be ready for the next workout. For runners looking to simply enjoy the run, get fit and healthy the following usually works:

M – Rest Day
T – Short easy run, yoga
W – T25 or Spin Class
R – Tempo run
F – Yin or Restorative Yoga
S – Long Run
S – Spin class

Still not sure what to do? Get a running coach.

Trust me it doesn’t get much more simple than having someone tell you exactly what to do, when to do it, how to get past your motivation slump and to read all the research so you don’t have to guess about what really matters!

#5 – Streamlined Movement

It’s no secret I’m a huge proponent of pre-hab, rather than re-hab. But with all the core workouts, physical therapy and dynamic warm ups it can feel insanely overwhelming to know where to start and how to make it all happen.

With that in mind, here’s exactly what I do that kept me running injury free for nearly 15 years (PS – the current knee issue isn’t due to running!). I’ve linked up the exact things I do so you can see them.

Pre-Workout – Dynamic warm-up routine and short walk to get the blood flowing, plus at least 1 hip stability move (10 minutes)

During Workout – I don’t listen to anything for the first part of my run, so I can get in tune with my body. I listen to podcasts for the last half. I only sip water and rarely need to use fuel because of LHR training, so I don’t have to worry about carrying things. I check in on my form occasionally, but otherwise let me body do what it enjoys.

Post-Workout – Short cool down walk, foam rolling while posting to Instagram {hey it’s my job}, whip up either a green smoothie or grab pre-made overnight oats (15 minutes). If it was a long run, I might add in an epsom salt bath, but that’s relaxation! (30 minutes)

Cross Training: Any day I lift, I add in my lunge matrix (2 minutes) and a couple deep core moves (2 minutes).

Additional: Daily I spend time on key stretches in the evening while I catch up with D (10 minutes). All time spent eating or planning to eat would need to be done regardless of training just enjoy a healthy life.

So the truth is most of what really matters takes just minutes to complete!

Each time you start to feel overwhelmed with a new study, new idea, more miles, more moves…step back and look at your goal. Consider if the addition is truly beneficial or just another to do.

Any secrets that help you get it done?

What have you cut out that you used to think was required?

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