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Trio for Success: Training, Rest and Nutrition

Lorraine Mc Nulty
Jun 21, 2016
3 min read

You can't have one without the other!

I was asked this question this week by a person new to running, “How do I get faster?”

“How can I answer this simply?” I replied with 3 slightly expanded bullet points.

Training load/type
Rest
Nutrition

These are the basic core components of any fitness training I use which can be broken down individually to suit anyone’s training goals and lifestyle. Personally, I have never followed a daily regimented training plan nor have I written out daily diet plans down the macros. I am, however, very good at rest days and this is definitely planned into my life! I go out for a run and just run to how I feel. There are easy days and there are hard days. If it’s a hard day I question my water, food and rest I’ve had in the days leading up to the run. I tweak them. If it’s a great run I assess the exact same factors and stick with what’s working. Simple.

Thinking back to my first ever race 6 years ago I had no idea how to train, what to eat or what clothes were best. I didn’t even own running shoes! This is why I can relate to every new starter to the sport. I had to start somewhere too! Since then I have been immersed in the world of running. I have learned from personal experience and reading around the subject and most importantly, listening to others. It’s completely up to you what training advice you choose to take from others. Hearing track runners talk about ‘Fartlek’ or ‘Tempo’ or ‘HIIT’ sessions freaked me out! Until I was run leader of 30 eager runners for these exact sessions in Southampton. It basically mean you run a little faster than is comfortable for your own ability, you get a breather and you go again. It’s tough. These sessions work. I know they work because I have seen beginners progress quickly to smash targets and run greater distances. A sprint interval hill treadmill session, a spinning session, 5miler and a long run is a typical week if I’ve no race. It works for me. As long as you tip away at the miles in the week on a regular basis, your body will adapt and before you know it you’ve a half marathon PB under your belt.

Nutrition is something that is talked about more and more lately, too much sometimes. Eat breakfast daily, eat a healthy lunch with protein and eat a healthy evening meal. I always cook double/triple for dinner and use it as my lunch/dinner the next day. Porridge in the morning and there is nothing more to it only to avoid overloading on carbohydrate/chocolate/treats. I have a crazy sweet tooth so fruit is essential for healthier sugar options. Water is unbelievably essential. 2 litres on a rest day and 3 litres on a training day (if you can). If this seems outrageous, take a 1 litre bottle with you all day long and see how much you sip on it without realising! My rule of thumb. Carbohydrate before a session and protein after a session. 18 months ago I changed my eating habits while keeping the training and rest constant. This change alone helped me to a 19:13min 5km (current time now 18:53 with even more healthy eating).

Which brings me to the last of the trio, rest. This is the one which you have to adapt your plans around and the one to take very seriously. Anyone new to running may go hell for leather and run every day of the week and love it. Things go great until a knee twinges or the shins ache. For a beginner, you may want to start with 3 days a week and progress over time. I train 4/5 days max, even on heavy marathon mileage weeks. A HIIT treadmill session, a spinning session, 5miler and a long run is a typical week if I’ve no race. It works for me. I train hard and I rest so that my body can adapt. If you are ill or injured too often, you need to look at your training load and nutrition and tweak them.