We live in a world where it’s so hard to know what is actually the best thing to do because we’re constantly bombarded with ‘the number 1 thing you NEED to do to fix [insert general sport here].
This has caused so much confusion for anyone wanting to get better at running for instance.
All of the ‘hacks and tips’ that are consuming our attention everyday are detracting away from the fundamentals of running – being consistent and disciplined, building a solid aerobic and strength base, some speed work and properly fuelled and recovered.
‘Hacks and tips’ like CBD rub ons, massage guns and ice baths are useful in some sense but they are the absolute icing on the cherry on the cake.
Building the house of performance
Let me compare this problem to building a house…
You would start by digging strong foundations, building a strong structure, working your way upwards, then inwards to furnish last.
I compare the ‘hacks and tips’ to someone adding some plump decorative cushions while the foundations are being dug…
Don’t get me wrong, I still believe there’s room for the cushions in the house but they come absolutely last.
When it comes to running, this is where I come in with the idea of ‘high value’ ideas and ‘low value’ ideas.
I won’t be breaking down exactly how to structure a programme here, just giving you the levers that you could pull and how much return you get back.
High Value Performance Activities
The ‘high value’ ideas are the fundamentals of running you need to sort out first because they will give you the greatest return on performance.
- Getting enough sleep and rest
- Fuelling with a balanced diet, plenty of carbs
- Strength training
- Staying hydrated
These sound pretty boring and obvious but if you combine these with consistency, discipline and a well-structured programme – you’ll get pretty damn close to your potential.
Low Value Performance Activities
The ‘low value’ ideas are the supporting activities that might add 1% here and there, but only work if you’ve got the ‘high value’ ideas in place first. (the cushion in the building site)
- CBD rub-ons
- Ice baths
- Stretching
- Supplements
Now there is definitely room for the ‘cushions’ in the house because they can help squeeze the last drop of performance out of us.
For instance, taking an ice bath after a hard session will just help your blood circulation on a little more, expelling the waste and providing nutrients.
However, for the ice bath to be effective, you must first tackle the hard session with gusto, be properly fuelled and hydrated to tackle it, have the aerobic and strength base and be well rested with consistent sleep.
One final thing you need before you even touch the high value stuff…
I mentioned this very briefly earlier but before you implement any of this, you need the base of discipline.
You can have the best coach and programme in the world but it all counts for nothing unless you build up the discipline to:
- Complete the reps to the best of your ability
- Rest when you’re meant to and if you feel something hurt
- Say no to short term beneficial choices like nights out (one never hurt)
- Trust and commit to the process
If this all resonates with you but you’re not sure how to put these systems together – let me help you take the guesswork out.
My coaching system is based on fixing every single level of your performance, starting at the deep foundations, right the way up to getting you into the sharpest shape of strength and running you’re capable of.
Whether you’re training for strength and running in parallel or isolation – my system has helped people for over 2 years improve their performance and feel unstoppable.
To find out more – click the link below!
Thumbnail taken by Jordan Bunker at Farnborough Winter Half Marathon
