How to Maximize Your Off-Season
Are you ready for that big race that’s right around the corner? Chances are, you don’t have any races or big events within the next few weeks to months. Welcome…
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| How Your Race Training Program Can Cause Injury |
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| As we start making our way through January, most of us are picking and choosing which races we’re going to sign up for Maybe some of you have already started training for Spring races And maybe some of you have yet to start training for spring races… Regardless, as we start looking at the calendar and mapping out our year, now is an important time to set up success for 2024 and avoid one of the most common mistakes runners make: doing too much, too fast Doing too much, too fast is a type of training error that manifests itself in multiple different ways – Ramping up weekly mileage too fast – Hitting interval training really hard to make up for lost time – Running faster than we know we should because we want to achieve our pace goal – Running back-to-back days because we need to get the miles in These types of training errors can easily be avoided by establishing a base level of fitness early For example, if you know you’re going to do the Chicago Marathon this year but haven’t ran a marathon in a few years Or if last year you got injured while training for the marathon Start your training for the race EARLY Most people do an 18 week training program for the Chicago Marathon which starts in about June It would be a great idea to start establishing a base level of weekly running mileage in April or May 1-2 month before everyone else And those 1-2 months would NOT be filled with hard, fast, or super long runs They are slow, easy, comfortable, and CONSISTENT The important thing is that you’re establishing a consistent weekly mileage and handling it No pressure or strict schedules Listening to your body and doing what you can as you can That’s how you set a solid base So that by the time you actually start your 18 week training program, you’re already feeling good about your running Find a training plan for a race you wanna do and give yourself a month or two lead up to establish a consistent running base That’ll help you get through your training season without making one of the most common mistakes in all of running: doing too much, too fast. Happy runnin Dr. Michael |
| Content Corner |
| YouTube |
| This week I have another at home cross training workout. I got it to be around 20 minutes this time. Much more manageable and easier than last week’s video. Workout to be performed after a short/easy run. Not a long run. Not after interval training or tempo runs. Equipment needed: Heavy-ish weight (ex. 30lbs) Light-ish weight (ex. 15lbs) Subscribe to the YouTube channel if you wanna see more and if you have any feedback, I would love to hear it! Click the image to view! |
| Upcoming Event |
| Stride Fitness Indoor 5KWhat: FREE 5K at Stride Fitness in Wilmette at their studio on wonderful Woodway treadmills. I will be the ‘coach’ for the event. If you’d like an upcoming race target to get your 2024 training season kickstarted and don’t want to run outside in the freezing cold, this is the event for you! When: Saturday, January 27th at 11:30am Where: Stride Fitness in Wilmette in Plaza del Lago, 1515 Sheridan Rd Suite 36, Wilmette, IL 60091 How to Signup: 1. Click the “First Class Free” button at https://www.stridefitness.com/location/wilmette 2. Complete the contact form 3. Sign up for the 11:30am Ultra Stride ‘class’ on Saturday January 27th The event is FREE if this is your first time registering for a class at Stride. If you’ve already used your first free class at an earlier time and are not a member, the event is $15. |
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