s4/e12 When SHOULD You Skip A Run or Workout? with Coach Elisabeth
Apr 4, 2024
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Coach Elisabeth, a running coach, discusses the importance of knowing when to skip a run for well-being. She emphasizes informed decision-making, the pitfalls of runstreaks, and exploring psychological challenges in running. The podcast delves into balancing rest and running, recognizing the impact of sleep and stress on physical and mental well-being, and the need for rest and recovery amid life stress.
Prioritizing rest and recovery is crucial for maintaining a healthy balance in training.
Developing decision-making skills helps runners navigate when to skip a run or not.
Embracing imperfection and prioritizing mental strength leads to a healthier approach to training.
Deep dives
Balancing Training and Recovery
Understanding when to skip a run is crucial for maintaining a healthy balance between training stimulus and recovery. The podcast emphasizes the importance of educating athletes about the significance of taking a day off when needed, despite the common belief that one should never skip a workout. This approach aims to ensure individuals prioritize their overall well-being and avoid burnout, emphasizing the value of listening to one's body.
Developing Decision-Making Skills
The episode highlights the importance of developing decision-making skills in runners, especially when faced with the dilemma of whether to skip a run or not. It emphasizes that making informed decisions about training involves understanding the context, considering personal well-being, and recognizing individual limitations. The ability to navigate uncertainty and confidently choose between resting and training is crucial for long-term athletic development and overall health.
Challenging Perfectionism and Self-Worth
The podcast delves into the psychological aspects of running, focusing on the detrimental effects of perfectionism and tying self-worth to performance. It discusses how athletes often struggle with setting unrealistic standards and feeling inadequate if they fail to meet those expectations. By encouraging runners to embrace imperfection, manage anxiety about workouts, and prioritize mental strength, the episode advocates for a healthier, more balanced approach to training and self-assessment.
Recovery from Illness and Injury
When experiencing illness or injury, it is crucial to prioritize rest and recovery. The podcast emphasizes the significance of listening to your body's signals, such as elevated heart rate, fatigue, and sluggishness during physical activity as signs to take extra rest days. Missing up to a week of training has minimal impact on performance, whereas prolonged illness may require a reevaluation of training goals. For effective recovery, it is recommended to start with easy running before reintroducing intense workouts.
Life Stressors Impact on Training
The episode delves into how life stressors like sleep deprivation and psychological factors can influence athletic performance. Habitual sleep loss, defined as less than six hours per night, has negative implications on mental and physical health. Additionally, acute psychological stress and mental fatigue have been found to impair physical performance in athletes. Understanding the holistic impact of external stressors on training is vital, as factors like sleep quality and mental state directly affect an individual's ability to train effectively.
Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?
--- Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals? TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans! The Run Club app is AVAILABLE NOW! Access all training plans plus new strength training programs + resources and more!
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Studies referenced in this episode
PMID: 19131473
PMID: 29845840
PMID: 35708888
PMID: 34223608
PMID: 26194576
PMID: 29073412
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