I started building workouts in to my running regimen for the first time this year. It was a big step from almost exclusively doing easy runs. I’m not sure that I really like doing workouts yet — they are definitely way more mentally taxing than easy runs. But with some of my time goals, completing structured workouts are the best way to improve.
The best way to conquer a workout is to tee up great conditions so you don’t have to worry about anything other than running fast. Here’s what I’ve learned after many failed workouts:
- Be intentional about what you’re trying to improve with workout efforts: Even if you are following a plan someone else has written for you, try to understand why you’re doing a workout (e.g., improve top end speed, improve body’s ability to operate closer to lactate threshold, etc.). This can help you connect the work with the desired result, and can help you avoid “existential crises” during the workout (“why am I even doing this hard thing?)
- Pre-plan your route and schedule a start time: I like to avoid road intersections and areas with significant elevation changes for workouts.
- Simplify and execute: Modern fitness watches bombard you with a complete menu of data. I’ve found that simplifying my watch face during workouts (only lap distance and pace) helps me focus. In fact, some markers that I find helpful on easy runs (like HR) are unhelpful during workouts, because it influences how I feel about effort levels (e.g., if HR is higher than expected, it may make the workout seem harder/more unachievable than it actually is).
- Don’t let subpar performances stop you from finishing a workout: There’s nothing more frustrating than not being able to hit paces that you know you can achieve. However there are days that your body can’t perform optimally (for whatever reason). On those days, you can still complete your workout by matching effort levels (even if you aren’t hitting the exact paces).
- Get a good night’s sleep: The best recovery tool (sleep) will set you up for the ability to exert your full effort during the workout.
- For longer workouts, fueling will look different vs easy runs: For higher effort runs, your body will likely need more fuel and water per hour of effort compared to easy runs. Make sure to modify your fueling strategy on workout days.
I’ve had the best success with workout execution when my mind has been clear (i.e., not making up a route on the fly, worrying about stoplights or hills, or scrambling to find a time to start my run amid a busy weekday schedule). Deep focus allows you to achieve things you never thought you could.
I’ve been the most proud of workouts that start off bad (maybe not hitting paces), but end strong. Try to have a short memory after bad reps and maintain positive self talk throughout the workout. Don’t disqualify yourself from finishing the workout at a high effort level just because of one or two bad reps, or a bad day overall.
With workouts, done is always better than perfect. Over a full training block, having a few subpar workouts isn’t going to drag down your overall performance. It may only end up being a small percentage of total miles run, and I would argue that the grit and resilience you gain from overcoming bad reps and bad days is more valuable than the fitness gains themselves.
clem’s world 