Returning to Training
Returning to training after a break can be a challenging task, but it is possible. Whether you took a break for the holidays, due to an injury, illness, or simply because you were too busy, getting back into the routine of regular exercise can be a great way to improve your physical and mental health.
Check With Your Doctor First
Before you start working out again, it is important to consult with your doctor to make sure that you are cleared for exercise. This is especially important if you took a break due to an injury or illness. Your doctor can also provide you with guidance on what types of exercises are appropriate for you and how to progress safely.
Getting Started
Once you have the green light from your doctor, it is important to start slowly and gradually increase the intensity of your workouts. This will help to prevent injury and allow your body to adjust to the demands of exercise. A good way to do this is to start with one discipline at a time, such as swimming, and gradually increase the intensity and duration of your workouts over time. Once you feel comfortable with that discipline, you can then add in the next one, such as biking and then running. By starting with swimming and biking first, your body can use the low-impact disciples to prepare itself for the more demanding aspects of running. Since running is so hard on your body, you may even want to start with walking or hiking until you feel like you are ready for the impact of running.
Goal Setting
It is also a good idea to set realistic goals for yourself. For example, instead of trying to jump back into your previous workout routine, it may be more realistic to start with a less intense version of your previous routine, or to start with shorter workouts and gradually increase the duration.
Delayed Onset Muscle Soreness
When you first start working out again, it is normal to feel a bit sore. This is known as delayed onset muscle soreness (DOMS) and it is a sign that your muscles are adapting to the demands of exercise. To reduce the soreness, it is important to warm up before exercising and to cool down afterwards. You can also try using a foam roller, massage ball or even a massage to help release tension in your muscles.
Build a Solid Foundation
When training for a triathlon, it’s important to focus on building a solid foundation of fitness. This includes building endurance, strength and flexibility. Endurance can be built by gradually increasing the duration and intensity of your workouts over time. Strength can be built by incorporating strength training exercises such as weight lifting and bodyweight exercises. Flexibility can be improved by incorporating stretching and yoga into your routine. In addition to physical preparation, it’s also important to prepare mentally for your return to working out.
Find a Training Buddy
Many people struggle with motivation when getting back into a workout routine, so it’s important to find ways to stay motivated. One of the best ways is to find a workout buddy or even join a group session with a local team or at the gym. Having someone to exercise with can make workouts more fun and can also help to keep you accountable.
Track Your Workouts
Another way to stay motivated is to track your progress. This can be done by keeping a journal of your training or using a program like TrainingPeaks or Strava. You can track anything you wish from the distance, time, maybe your body measurements or photos you took during your workouts. Looking back at your notes and/or photos can be a great way to stay motivated and see how far you have come.
Motivation Through Music
Music can be a powerful tool to help motivate training and improve performance too. The right music can help to increase energy levels, improve focus, and boost mood. Here are some examples of good songs that can help to motivate training based on our recent Instagram survey as well as what gets our leadership moving:
- “Lose Yourself” & “Till I Collapse” by Eminem
- “Eye of the Tiger” by Survivor
- “Can’t Hold Us” by Macklemore & Ryan Lewis
- “The Final Countdown” by Europe
- “Survivor” by Destiny’s Child
- Rusty Cage – Soundgarden
- Overcomer – Mandisa
- Dark Dark Dark – Daydreaming
- Till The Day I Die – TobyMac
- Unstoppable – Sia
The Wrap Up
Finally, it’s important to remember that setbacks are normal. Even if you have a great workout routine, you may have days when you don’t feel like exercising or when you don’t have time due to work or family. It’s important to be kind to yourself and not to beat yourself up for missed workouts. Instead, focus on getting back on track and continuing to make progress. Remember constant forward motion and have fun!