Hit­ting all the groups

Runner's World (UK) - - Social Media Savvy -

Crossfit on Mon­day. A group track ses­sion on Tues­day. Spin class on Wed­nes­day. A packed sched­ule guar­an­tees an In­sta-feed full of #squad­goals photos. But if you keep it up, you’ll soon be post­ing up­dates from the physio’s of­fice. Go­ing hard daily is tough on the body and in­creases your risk of in­jury and ill­ness, says Hamil­ton.

IN­STEAD Use the mo­ti­vat­ing power of groups. For things like track ses­sions, choose part­ners close to your fit­ness level and fin­ish feel­ing tired but not to­tally spent, ad­vises War­ren­burg. Al­ter­nate hard work­out days of all kinds with easy or rest days, says Hamil­ton. High-in­ten­sity cross-train­ing can re­place hard runs when you don't have a race com­ing up, says War­ren­burg, but in the fi­nal eight to 12 weeks be­fore a goal event, fo­cus on hard run­ning workouts tar­geted to the dis­tance you’re rac­ing.

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