- The Tom Lawrence
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- 5 Rules to Train/Run Injury-Free, Year Round
Wasssssssup!
Welcome to another newsletter - as always, it's great to have you here.
Before we get into this week, as always:
TLC
Tune
Kaskade, Colette - When I'm With You. Just click the link. If you don't like it, I'll take full responsibility.
Lesson
The background on my phone this year reads:
'What is the macrocycle'.
A macrocycle is a long-term plan - generally a year or more.
How does what you are doing right now fit into your macrocycle?
Does what you're doing right now fit into your macrocycle?
If not, why the fuck are you doing it?
Content
5 Rules to Train/Run Injury-Free, Year Round
It's no secret, injuries suck.
Here are 5 rules to ensure you can stay on track with your training/running this year:
1) Plan Your Races/Events
This is the most overlooked rule.
As the saying goes - "Prior preparation prevents piss-poor performance".
It takes less than 30 minutes to sit down and plan your races/events for the year.
How do you plan them efficiently:
Ensure you have enough time for a training block beforehand (generally 6 - 16 weeks, depending on fitness)
Ensure you have at least 2 weeks of easy work, rest and time to rejuvenate post-race/event
1 event, every 3 months should not be exceeded.
2) Eat 50% For Fuel, 50% For Longevity
When I was a young whipper snapper, I took 'food is fuel' literally.
Now, this is correct - to a degree.
As I mature, I'm changing my habits around food. Instead of eat purely for fuel, I am eating to take care of myself.
3 small changes you can make right now:
Plan your meals around quality protein and vegetables
Swap carb gels for organic baby food gels or organic energy gels
Ensure the majority of your sugar intake is around training sessions
3) 80% of Your Training @ EZ to Moderate Efforts
No one wants to be the person in the gym who is broken at 30.
We all know that one person who was an absolute beast and pushed the limits every day - we looked up to them at one point.
Now they can't train and do the things they love because their body is falling apart.
Save racing for race day, and close to race day.
"There is a difference between running a race and racing a race" - remember that.
What is the easiest way to achieve this?
Drop your fucking ego and start not caring about your Strava or gym whiteboard times and weights.
Save it for race/event day - that's when it matters.
4) Strengthen Your Calves and Tibs
This one is for runners - AND EVERYONE ELSE WHO LOVES THEIR BODY.
The muscles below your knees are your base.
You can't build a house on unstable ground - how do you expect to run, lift, jump, walk or do anything to the best of your ability if your base is shithouse?
An easy way to incorporate calf and tib work into your life right now:
1x max set of Calf Raises before each run/session
1x max Wall Leaning Tib Raises before each run/session
Simples.
5) Build in Rest Time After Races/Events
We touched on this earlier - yet it deserves its own space.
As mentioned:
2 weeks to rest, recover and rejuvenate post race/event is my general rule of thumb
Not only does this pay off physically, it pays off mentally.
When you set a goal, follow a training plan and compete - you become a better version of yourself.
If you immediately set another goal and repeat the process - the changes you have just made have not set in mentally.
You need time and space to reflect on what you have achieved and how you have grown.
Once you have reflected - then set another goal from your new perspective.
If you rush straight into another goal, you're setting the goal from the perspective of 'old you'. When you do this, you will fail.
Why?
Because you're not old you and you don't care about old yous' goals anymore.
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Until next week,
Take care, but be risky y'all.
Coach Tom xoxo
