Your preseason prep can be crucial for getting yourself ready for the season. This blog is your guide to a successful preseason. Are you ready? Lace up those shoes, let's get started!
1. Long run conditioning
Now is the time to work on those longer runs. The main criteria will be setting a few longer distances or routes (depending on if you run around the track, your neighborhood, or on a trail), and repeating those distances to beat your time. It is important to chose a few distances that are challenging, make sense for your skill level, and can be completed in the time frame you have to run.
There is a good trick to helping your body adjust to pushing harder on those long distance runs, and that is called interval training or "fartlek" training. Totally bizarre name, we always laughed in high school cross-country when our coach would get us ready for our fartlek runs! It is actually the Swedish word for "speed-play," and that is how you will approach your runs. Set your run distance for something longer and challenging. Have a way to time yourself like a stop watch, your music player, or a phone. Your first 5-10 minutes of your run will be a good warm-up pace. Then, break into a hard run for 2-3 minutes, then a recovery run for 2-3 minutes. Repeat this until your distance is complete. Your hard run should simulate a hard pace that could ideally be kept up for quite a while, and your recovery should not be a shuffle. You can play with different paces and times that you can individualize for your current shape, which will change as your conditioning improves.
2. Weight lifting plan
If you already have someone you are working with, or someone who has given you a weight lifting plan, that is great! Make sure you are implementing it and being consistent. As much as I love working with weights, I don't always think you have to get a gym membership in order to have a weight lifting plan. I am a big fan of body weighted exercises that you can do at home. Below is a sample of a body weight workout you can take and implement.
45 seconds work/ 15 seconds rest- 2-3 rounds
1. Push ups
2. Squat jumps
3. Front plank holds
4. Pistol squat (alt. legs each time) - use alternatives and progressions from this video here
3. STANCE WORK
If haven't read my blog on how to improve your stance, you can read that here! Stance work is hugely important to work on for your preseason conditioning! Positioning applies to every sport, so do what makes sense for you!
4. Nutrition plan
There is a lot of research and a lot of information out there regarding nutrition plans. Do your due diligence and start reading up on different nutrition plans. My recommendation is to start with small changes, and encourage your family to take those steps along with you. We all KNOW when we have neglected certain food groups or we need to improve on our choices, you knew before I even asked this question! Take a good look at your eating habits and implement a small change by maybe adding in a new vegetable or two. Carry fruit with you so you aren't stuck with only bad choices come lunch time. Whatever it is you know you need work on, look for small ways to improve. Nutrition is about lifestyle changes, NOT CREATING A DIET. Teach yourself good habits now that will create habits for a lifetime! Not a few months for the season. :)