Although in September there are still seven months ahead to prepare for the Zurich Marató Barcelona, returning to training as soon as possible after the summer break will make it easier to regain the training rhythm, nutrition and optimal motivation to achieve your next challenge.
We are starting a new course, and progressively recovering planning in different aspects of our routine is key so that returning after the summer is not so hard:
To begin with, it is very important to avoid overexertion that could cause more fatigue than usual or even discomfort. Return to training after the summer by doing shorter and less intense exercises, but more frequent, since as we regain our shape, our body will ask for sessions of greater duration and intensity. Warming up and stretching well is also key to regaining elasticity and preventing injuries.
On vacation, the most common thing (and also sought for the benefit of our mental health) is to lose our routine. It is necessary to enjoy that moment of carefree and not feel guilty about it, while becoming aware and returning to a balanced diet, starting by reducing the typical excesses of summer: drinks with a lot of carbonation or sugar, beer or other types of alcohol. , very abundant portions and with many sauces, desserts or ice creams, etc.
It may seem complicated, but what works best is to look for healthy alternatives: eat more fruits, vegetables or legumes in season, consume less 'decorated' proteins (eggs, grilled or cooked meats and fish) and try to drink two liters of water per day. day to maintain adequate hydration. Let's keep in mind that eating as healthy a diet as possible positively affects physical performance. The ideal is to plan a weekly menu, so that it is easier to organize and achieve the goal. Better not to stress about returning to work, since it goes against us. Avoid eating quickly and more than necessary. Maintaining a stable meal schedule and eating slowly helps you feel full sooner.
Respecting rest is essential to perform well. Therefore, it is necessary to sleep the necessary hours. If you have not rested enough, it is better not to train or do a lighter session than to do it without having had enough sleep. Not rushing and adapting to your own pace is always more advisable, thinking in the long term, than forcing the machine to achieve the unattainable. Accepting the readaptation process without pressure but with perseverance is the true guarantee of success.
We must do strength work throughout the season. But when we return from a break, it becomes more important. By recovering muscle tone, we will improve our resistance and our running performance. It is also highly advisable to practice other sports with less impact on the joints such as cycling or swimming. Cross training is beneficial both physically and psychologically when returning to routine.
