Training, Interrupted
Crazy work schedules, extra family responsibilities, travel, accidents, illness, you name it. Sometimes life just… happens. And when it does, the training plan goes out the window.
How do you navigate training interruptions without losing fitness?
Don’t stress
Whether the interruption is anticipated or unexpected there’s often some stress involved, so don’t let missed training be an added cause for concern. In fact, training interruptions are usually a greater mental strain than they are a detriment to fitness.
We worry about what didn’t get done on one or a few days instead of focusing on the training that DID get done over weeks, months and years. Any brief interruption of a few days is really no cause for concern and will not result in losing fitness. The first thing I say to any of the runners I coach when something interrupts training: “don’t worry about losing fitness.”
Illness interruption?
DOn’t stress over a few missed training days.
If we can reduce (or, dare to dream) eliminate the stress of missing training, the interruption can be no more than a blip on the radar. This means understanding and truly internalizing the idea that great training isn’t perfect, it’s consistent!
Of course, longer training interruptions can lead to detraining and reduced fitness, but fitness can be maintained over a few weeks or even a month on significantly reduced training. (For more on this read Maintenance Mode.)
Load up in advance
Sometimes training interruptions can be anticipated. Maybe it’s a planned holiday, work trip or medical procedure. For one of the runners I coach, it was 2 weeks of quarantine after international travel during the pandemic! Whatever the reason, this can be an opportunity to try a bit higher volume of training than usual, knowing a rest period is ahead. It’s a lot safer to try a big training week right before a break, and going in “tired” can actually help us appreciate the training interruption rather than stress about it.
Find a compromise
There is a wide range of possibilities between “your training plan” and “nothing.” Sometimes runners just need to think outside the box. For example, some illnesses, minor injuries and medical procedures can prevent us from running, but walking (gasp) is actually very appealing when the alternative is couch surfing.
Mobility work, core exercises and even foam rolling are important during training, but it’s also important to value these “little things” even, and especially, during training interruptions. Just because we’re not running doesn’t mean the body can’t get tight or stiff or out of alignment.
One of the best things runners can do while anxiously waiting to resume training is prepare themselves to resume training. No matter the situation, we can find a couple minutes for some stretching, rolling, self-therapy or core work every day or two.
Be patient
The return to training after an interruption will vary based on the circumstances, but in every case it’s prudent to get back at it gently. Even if the body is 100% healthy, it’s probably going to feel pretty bad if the first day back to training is a killer workout or hard long run.
Set yourself up for success by allowing at least a couple days of easy runs (sometimes more, depending on the reason for the interruption) before picking up where you left off.
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.