Bringing some order to the home bound training chaos to help you still reap maximum benefits for your efforts.

Runners have officially proven that they are a passionate, addicted, crazy bunch! Strava and similar platforms are a plethora of wild scribbles as runners across the globe log thousands of kilometers of driveway, garden and even balcony (yes it’s true!) running. And sandwiched in between all of this you still have skipping, indoor cycling, YouTube aerobics workouts and much much more.

I actually think that some people are training more now than before being confined! A bit like raging bulls in a cage.

As a coach I obviously am also observing and analysing the runners I work with, with the ultimate goal of getting the maximum fitness improvement and performance results from the effort put in.

I therefore want to bring us back to the fundamental principles of training which still apply. Check the training you are doing each week to make sure you are sticking to these principles in order to still gain maximum results.

Here I give a brief summary and at the end of this article you will find linksto more detailed information and application of each principle.

  1. Overload – You are working out in your garden, but you are still working out hard, so incorporating recovery days into your training is still very important for the body to rebuild and your fitness to improve. Also remember to add up the total load on your body each day i.e. Load = running + skipping +strength +indoor bike. Keep an eye on your body for overtraining. Similarly, if the load is too light, your fitness will eventually start declining. While replicating mileage is not that realistic, aim to replicate active time, so for example a 1 hour run could be broken into (25 minute run/15 minute skipping/20 min indoor biking). Higher intensity workouts do give a higher load in less time, but remember to still maintain your aerobic base through continuous activity and also ease your body into these workouts if you are not used to them, otherwise you could end up with injuries.
  2. Reversibility – This is the good old “don’t use it lose it” principle. My advice is to focus on frequency first and then load. You will maintain your shape better with 20 minutes everyday than 1 crazy workout and then couch for the rest of the week.
  3. Specificity – Try to keep your workouts as closely matched to your usual running training as possible. Also be careful of rushing into new types of workouts that could leave you injured. Something that is worse than a little loss of fitness.
  4. Individualization – Don’t be distracted by other people’s workout posts and the many online offerings. Do what works for you. This is where it is helpful still be working with a coach who can tailor your training to your personal needs, ability and goals.
  5. Variety – Staying in the game mentally and emotionally is important. This is where variety in your workouts will help. Again something a good running coach will be able to assist you with. This is also a great time to use the extra time on hand to do to those mobility and stability workouts you never ever really feel like doing after your runs.

Here is the full list with more extended explanation:


Coach Kathleen