赛事取消?这里有一些策略,以保持运行强劲。

It’s time for Operation Plan B.

该冠状病毒已迫使事件和种族世界各地的取消。你的比赛是否推迟或取消,或你的健身房已经关闭,这绝对是对我们所有的新的领域现在。尽管充满挑战,以使这一切的感觉,而不是陷入消极的坑,跑步前进。这就是我们推出。我们将打通这一步,一口气,一次一英里。

One of the most important things we can do right now is to continue to move – run, walk, strength train, yoga… Continue to move forward to keep your spirits focused on the positive. It’s not a minute into my runs where my mind starts to think on the bright side. It is my moving meditation and how I stay grounded in reality and focus on strategies and solutions.

While we are adjusting to the new normal of socially isolating, there are still plenty of ways to stay active and not forfeit your hard-earned fitness over the next few weeks. I’ve outlined several strategies in this email for keeping your fitness on target and your mind focused on the positive during this challenging time.


调整你的训练和拥抱OPB - 经营计划B.

After the World Health Organization declared the coronavirus a pandemic, races, and events happening this season all over the world were either canceled or postponed. I started to receive emails from my coaching clients about the Boston and London marathons postponing the races until the fall. Some races like the NYC Half Marathon were canceled altogether. Just as my clients were peaking and tapering, the wind was taken out of their sails.

The first step is to literally take a breath.

Things are surreal right now, and they become more so when it hits home. By taking a minute to breathe, it allows you to digest the change, and begin to see the reality of the situation around you. And from there, you can start to think about the positives. By focusing on all that you have, you are reminded that although this is a disappointment, it is not a tragedy. Perspective fuels a healthy attitude, which leads to taking the next step in developing Operation Plan B.

DIY Races, AKA Run Your Race Virtually

If your race was canceled altogether, why waste all that good training and fitness? Map out a course in your area, set up your own aid station in your car or home, and race it on your own or with a small group of runners that are separated at an appropriate distance. Some races are even sending the race medal in the mail when they show proof of their finish on Strava or GPS.

Recalibrate
If racing the distance on your own doesn’t appeal to you, think about what inspires you right now. Why did you want to run the race to begin with? If it was for performance reasons, set up a few segments on Strava and challenge yourself to earn a PR. If it was about the destination, run a new course or create a new adventure in your area. If it was for social reasons, create a fun challenge you can share with your running buddies (ie. running X number of miles in a month). Finally, if you find yourself at a complete loss for inspiration, it might be time to mix things up and include activities you haven’t done in a while because of your training. Sometimes a new focus is all you need to find inspiration.

Heal
如果你一直在疼痛的边缘训练,借此机会,抽出时间运行或减少你的里程数和交叉培训。没有比赛的最后期限或压力,你有时间来获得健康和恢复,并为自己设定了一个强大的夏秋季节。

重新确定把培训
如果你的比赛被推迟到秋天,你是不是要运行一个虚拟的比赛中,投资在未来几周在玩和休息一段时间,渐进式培训计划的要求。这会给你的顶空一些时间来运行你所爱的锻炼,推多一点,打的小径,或采取自由的优势,运行你一直没能在本赛季的路线。从你的比赛训练,以恢复休假。这可能意味着运行多英里,建立自己的基地。这可能意味着与速度或节奏的训练运行困难。或者,打小径和一些力量型的运行得到。这是一个千载难逢的机会,你的健身工作,你开始训练了秋季重新做赛前!

比赛的延迟
如果你的比赛被推迟6-8周,在预锥度训练周的适当数量增加更新培训计划,然后打在你的训练恢复按钮。要留意的是,有时我们的快速跳反应是运行多种运行时间最长的。要明白,你不会需要“培养出”的比赛中,如果你对自己的圆锥的边缘和训练有素去投入到比赛中是很重要的。您只需维护和培训。

例如,如果你的种族,现在为6个星期内,你刚跑的运行时间最长的这个周末,这是你如何修改,并继续训练一个想法。

  • Week 1 (next weekend) Cutback Long Run – This is commonly 6-8 miles for half marathoners and 8-12 miles for full marathoners.
  • Week 2 – Mid-length Long Run 8-9 miles half, 12-14 full marathoners
  • 3周 - 重复最长运行在你的计划(如果健康的话)。
  • Week 4 – Taper Week 1
  • Week 5 – Taper Week 2
  • Week 6 – Race Week Take 2

If you have 8 weeks delay of race, this is one way you can create a Plan B training schedule (again if you’re healthy and have been following a long-distance training plan).

  • Week 1 (next weekend) Cutback Long Run – This is commonly 6-8 miles for half marathoners and 8-12 miles for full marathoners.
  • Week 2 – Mid-length Long Run 8-9 miles half, 12-14 full marathoners
  • Week 3 – Longer Run in your plan (if healthy). 10-12 half, 16-20 full marathoners
  • Week 4 – Cutback Long Run 7-8 miles half, 10-12 miles full marathoners
  • Week 5 – Repeat Longest Run in your plan (if healthy).
  • Week 6 – Taper Week 1
  • Week 7 – Taper Week 2
  • Week 8 – Race Week Take 2

这个想法是一种精神和体力的恢复一周拿上周的打击之后修改方案继续通过比赛的延迟训练。它是理想的班火车根据事情怎么会到这个地步。如果你有一些疼痛和痛苦,这是奖金,以减少你的音量一两个星期,然后通过最后阶段的训练(就像你刚才所做的那样)。如果你是健康的,这是采取了削减一周,然后重新校准你的计划,你的顶部空间的机会。有没有需要运行一吨多的长期运行。平衡训练时间,目标是保持你有什么健身明智的,顶过坦克在接下来的两个月。


工作了家里。

如果你的健身房已经关闭,或者如果你想避免健身房直到事情,没有理由你不能在家里你的健康。

下面是一些我最喜欢做的任何地方强度的锻炼:

At Home Runner’s Strength Workout

The At Home 7-Minute Strength Workout for Runners

The Hip-Strengthening Workout

If you want to run off some stress and blast some calories…try one of these fun treadmill workouts.

Four Fun Tempo Workouts

Three Fat-Blasting Workouts


照顾自己的健康和别人的注意。

首先,你保护你的健康和免疫力是最重要的。小东西很长的路要走......

  • Eating the colors of the rainbow (veggies) and focus on healthy foods.
  • Get 7-8 hours of sleep and maintain a regular sleep pattern.
  • 通过感冒或生病避免培训,让你的身体没有压力中恢复。
  • 避免过量饮酒。喝适量。
  • Move (exercise) regularly.
  • Wash your hands frequently and avoid handshakes and high fives. Think low fives with your shoes.
  • 避免触摸你的脸,眼睛,鼻子。
  • Wipe down exercise equipment and then wash your hands.
  • 避免跑步者的“鼻子吹”,用头巾来代替。
  • 如果你感到不适时不要公开训练。留在家里治疗。
  • Avoid sharing water bottles, fuel, post-run meals…Carry your own. Consume your own.
  • Space yourself adequately if running with a buddy or small group and while passing others on the trail.
  • Be kind and share the trail with others. Just because we have to distance our bodies, doesn’t mean we can’t be cordial as we run by.

Nurture your mind.

Invest one minute to focus on breathing in and out through your nose and listening to the sound of your breath as it travels in and out of your body. While you’re breathing, focus on your intention for the day, a positive thought, something you’re grateful for, or something you want to achieve.

This is also an effective tool when you’re triggered or stressed. Simply take a moment to breathe and replace a negative experience or thought with a positive one. Research has shown that we can change the wiring in our brains by changing our thought patterns to the positive (even if we have to force it

Ways to apply your mindful minute in your running:

  1. 前培训运行:Especially if you are feeling resistance to your planned workout, begin with a mindful minute to shift your perspective and visualize how you will feel about accomplishing this task.
  2. On the run:Use your mindful minute to take a head to toe inventory: how is your posture? Your breathing? Your cadence? What thoughts are going through your mind and can you reframe any negative thoughts? Choose a pre-determined time to perform your mindful minutes (at each mile or as you move through aid stations in a race, perhaps), but know that you can perform one at anytime you need to re-center yourself.
  3. Pre-race:Use your mindful minute to trust your training, review your race day strategy, and stay grounded in YOUR race plan. Celebrate that you’ve made it to the start line!
  4. 后运行或种族:Use your mindful minute to express gratitude for your body for what it was able to accomplish, whether it was a perfect day or a tough run.
  5. 在睡前:使用等于呼吸平静你的思想,注重休息。

We are all in this together.

让我们在连接我的Facebook页面or join me in theChallenge 365 training groupif you are a member and exchange ideas and virtual high fives as we navigate this transition! I’ll be answering coaching questions with my Challenge 365 Training Group this month to help you modify your training and stay on track.

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