Great Expectations
We’ve all had a truly awful workout. We feel terrible from the first steps, can’t hit the paces, need more recovery and usually cut the run or workout short. If we do finish, it’s ugly.
If only that was the worst of it. But inevitably after a bad workout comes the wave of negativity.
Discouragement. Doubt. A bad mood.
Runners tend to be pretty hard on ourselves. We question our fitness, blame our lack of mental toughness, and doubt our training.
But the truth is, most “bad” workouts have nothing to do with our mental toughness or fitness. Usually, we label a workout “bad” because of inappropriate expectations.
Reality Check
Workouts are meant to challenge both fitness and mental fortitude. Workouts are hard!
Related: No Pain, No Gain
That’s why it’s important to set ourselves up for success: rest well in advance, prioritize hydration and eat an appropriate pre-workout meal. These are obvious, but getting a great performance from our body also requires a rested mind.
Rarely do workouts go well when scheduled after a big exam, or at the end of a taxing work week. Strained relationships and conflict at work or home can also be mentally and emotionally draining.
Adjusting Expectations
Of course, life isn’t perfect! We can’t control the weather forecast, or traffic. Life is busy and often stressful. Conflict happens. Things come up. Very often, the things that get in the way of a great workout are things more important anyway - our jobs, our health, our families.
And so we keep training even though we may not be set up for success all the time. And this is the key: recognize when we are not set up for success and adjust the expectations.
And by “adjust” I mean “lower.”
Lower the expectations.
Lowering expectations can mean several things. Maybe it’s slowing down the goal pace a bit, extending recovery time between intervals, or reducing the number of intervals in a workout. It could mean simply understanding that the workout will feel harder than it would if we were set up for success.
Sometimes lowering expectations means deciding to just “see what happens,” and coming to terms in advance that we may need to end the workout early. And if we do, that’s not failure.
Even “Bad” Workouts are Good Training
Running can be an incredible stress reliever, and my hope for every runner I coach is to keep it that way. I aim to prevent their training from becoming one of life’s many challenges, but that it would be a positive outlet, most often enjoyable, even on the bad days.
Remember that even a “bad” workout is actually valuable training. In terms of physical fitness gains, a workout we cut short or where we don’t hit the splits is not too much different than a great workout.
Runners need to recognize and focus on the work that was done rather than on the ideal scenario that didn’t happen that day.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.