BASS PRO MIDWEEK MOTIVATION - It is Okay to Simply Maintain

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the obvious. The weather the last few days has made it hard to get in a solid outdoor workout. Especially for those runners focusing on speed. Even with ice traction cleats, the going has been slow... slower for some depending on how much ice they accumulated. And with more wintery weather on the way, you might be worrying about how you're going to make any gains in your training without taking it inside to the treadmill. Trust me, I get this. Which is the very reason, if you’re determined to keep your workouts outside, the focus must sometimes be put on maintaining your current fitness rather than gaining endurance or adding miles. 

But before you freak out and consider moving to a warmer climate until March, consider this… it’s possible to maintain your current level of fitness by training at a reduced level, even for several months. The key is finding the minimum level of training that prevents you from losing any of your hard-earned physiological adaptations; yet, also allows you to change up your routine when necessary (this is a great time to concentrate on strength and flexibility training). Research indicates the key lies in reducing the volume of your training. Volume refers to the frequency and/or the distance of your running, while still maintaining the intensity. In this way, a runner’s aerobic conditioning can be maintained for as long as three to four months.

Obviously this doesn't mean that you stop training completely until the season is over, since your fitness will decrease significantly within a fairly short period of time, like two to three weeks. What it does mean is you don’t have to maintain high marathon mileage either (risking injury) to maintain your fitness level if you’re putting in the hard work when the weather is good. 

By cutting back on the volume of your training by one third, you'll be able to maintain your fitness level until you are ready to ramp up again or until the weather gets better. This means while in maintenance mode, keep your training intensity at your normal training level while shortening your training runs or cutting back on the number of days you run (running when the roads are free from ice). For example, if you were running five or six days a week, try running three days a week. Training two days per week would be the bare minimum, but I would aspire to get in three with one of them being a long run. 

And speaking of long runs, as much as we might try to avoid the treadmill and cry when we think about having to spend more than five minutes on one, they’re a great training option. No. Treadmill miles are not the same as outdoor miles but they will help you save your sanity and preserve your fitness level. You can get in a solid workout while watching Netflix and reminding yourself that this season won't last forever. 

So there you have it friends. Sometimes the desire to gain must be changed to simply maintain... at lease for a while. Keep your eyes focused on your end goal and remain consistent on getting in those runs when you can and you'll reap the benefits now and when you step up to the start line of those spring races. 

Happy Running!