Periodization-Key to Becoming a Stronger Runner!

Periodization: What is it and Why it is some important?

Periodization: The cycling of training during periods of time in order to achieve a goal.
Periodization is not going to the gym and lifting the same weights, the same repetitions on the same days-No Progress!
Periodization is not pushing yourself to the limits during every workout-Increase risk of injury or over use syndrome.
Most important is proper goals-Realistic, measurable and have a time frame.
Steven Covey’s “Begin with the end in mind” Write training plan backwards on your daily calendar from your end goal. Why?
If your goal is to become a faster or more consistent runner, first train to become a stronger runner.
Runner’s Periodization-1st Taking a period off from running-recover and cross train-bike, swim, weights, exercise class/ 2nd add running back and less cross/ third mostly running and little cross/ 4th all running/ recovery/ taper/ race.

Cross Training and Exercise Classes
What are the benefits of cross training?
Increased metabolism, working neglected muscles, weight loss, decrease injury risk, increase performance, weight-bearing exercise builds bone mass and strengthens the muscles that stabilize many joints the reducing risk of joint dislocation, feel better, lighter and stronger
Types of cross train
CORE, biking, swim, low weight/high reps strength training including lower body, stability ball, Bose, elliptical machine, Exercise classes-Body Pump, Pilates, Yoga, Boot Camp
Core Training a key ingredients-Abs, oblique and lower back

After following this plan I ran a 20 second better personal record for a 5K without any speed training on a track and 2.5 weeks of tempo runs after a 3 week lay off to heal a hip, foot and IT injury!

Small steps, Long term results.

Every Journey starts with one step and all the steps afterward are equally important!
Train To Win, Martin Rooney, 2006 2nd edition

When it comes to "getting healthy" or "starting a new diet" or " wanting to get back into shape", all these statement make me want to pull my hair out, you have a high risk of setting yourself up for failure. You need to ask yourself some very important questions such as how did I get here, what is it I really want and what is my true starting point? There is a reason why diet and exercise programs have such a large failure rate. Before your try to make long-term lifestyle changes you must address the behaviors that got you there, the environments that influence you, what it is you truly want, what will motivate you through any relapses and what are the obstacles you will face are just a few of the questions to consider. But the journey starts with one step and single steps after that. So before you try to make a lifestyle change, not diet or exercise program, ask a couple of these questions then post the top quote where you can see it everyday! My best always, Mark