As the race and marathon season comes to an end, it can be tempting to want to take a break from your fitness regime and go into hibernation for a while—especially in climates that experience cold, frigid winters. However, it is essential to the success of your next season that you maintain the progress you’ve made and continue to build your fitness level to be better and stronger next year.
Periodization is the process of systematically planning your training regime over a period of time to meet your specific performance and fitness goals for upcoming competitions, races and marathons the coming year. If you are starting to strategize your periodization schedule, the below will act as a guide to help you build an effective training plan.
The base phase of your periodization training schedule is when you condition your body for the more stressful workouts that will follow—building your body’s endurance and tolerance for the work that will be integrated in the months ahead. During this time, focus on low-intensity exercises, long-sustained efforts with a low heart rate, increasing weight and volume incrementally in order to build up your body’s endurance. If you are new to the competition circuit and new to this style of training, or recovering from a mild injury, your base phase will need to be longer in order to build a solid foundation for more demanding workouts.
During the build phase, you can start to build up the intensity of your workouts. The strong foundation you have built during the base phase will allow you to bring your workouts to the next level, safely and without the risk of injury. During this phase, you can begin to decrease endurance-based training and integrate more interval training, speed work and hill repeats into your training regime.
This period is when you take your body to its maximum levels in order to get race-ready. If you are training for a demanding race like a triathlon or a marathon, you will want to increase your endurance training during this period and maintain the intensity. You can maintain this stressful training period for about 3–4 weeks before settling into your taper period about 2–3 weeks before the race.
After a solid recovery period following your race, return to the build phase, aligned to your next race’s goals, whether that’s a triathlon, a marathon or a hardcore obstacle course. The recovery phase is key to allow your body to adapt to the stress of hard training and competition and preventing injury. BodyHealth’s PerfectAmino™ is a powerful supplement to aid in the muscle recovery process. Containing the eight essential amino acids, PerfectAmino helps promote protein synthesis, integral to muscle and tissue repair and growth.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
The importance of having a well-functioning and healthy immune system has become increasingly obvious in recent times.
Sadly, everyone seems to have a different answer as to how you should go about strengthening your immune system. When you go to your local health and wellness shop, you might see twenty or thirty products that tout their “immune boosting” powers. An Amazon search reveals thousands of results.
Well, we’re here to tell you about an effective and ancient remedy that has been in use for over two thousand years: the red reishi mushroom.
We’ve all heard about all the negative effects of stress and the modern lifestyle.
We’re all rushing around, overworked, in a constant state of fight-or-flight and it has disastrous effects on our health.
But what if “stress” wasn’t the real problem?
What if our bodies knew exactly how to cope with the intensity of modern life… if we just gave the body what it needed to thrive?
And the key may be one little mineral.
I hope this finds you healthy and able to still get outside (or inside) for a daily run during this trying time of dealing with the COVID-19 pandemic.
Many of us are grieving several losses including race cancellations. Though it's a bummer, I want you to know that your hard-earned training is far from wasted.
Those miles are in your legs and all kinds of wonderful benefits have occurred including the addition of mitochondria, adding new capillary beds for increased blood flow, and strengthening the heart muscle for future training.
As athletes, it's important for us to be proactive in maintaining a strong immune system. We're not only doing this for our own prevention but also our loved ones that we spend time with.
Read on for 5 tips to consider as you seek to stay healthy.