What should I do if I miss a run?

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As a runner, you might have experienced missing a scheduled training session for various reasons such as work, family or unforeseen circumstances.

While it is important to stick to a training plan to achieve your running goals, missing a session is not the end of the world.

This blog post will discuss the recommendations and precautions for novice, intermediate, and advanced athletes when they miss a running training session.

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Novice Athletes

For novice athletes, missing a training session can be a significant setback as they are still building their endurance and fitness.

However, it is essential to avoid overcompensating by trying to catch up on missed sessions as this can lead to injury or burnout.

Recommendations

The best thing to do when you miss a training session as a novice athlete is to adjust your training plan accordingly. If you miss a day of running, you can try to add an extra day of running the following week to make up for it.

Alternatively, you can focus on cross-training activities such as cycling or swimming to maintain your fitness level.

Precautions

When adjusting your training plan, it is important to avoid increasing your mileage or intensity too quickly.

Gradual progress is crucial for novice athletes to avoid injury and burnout. Moreover, it is essential to listen to your body and take enough rest to recover after a missed session.

Intermediate Athletes

ntermediate athletes have more experience and can handle higher mileage and intensity.

However, missing a training session can still be frustrating and affect their progress.

Recommendations

When you miss a training session as an intermediate athlete, it is important to adjust your training plan while maintaining the overall weekly mileage and intensity.

For example, if you miss a tempo run, you can adjust your schedule to include a tempo run later in the week.

Alternatively, you can try to combine two sessions into one longer run.

Precautions

It is important to avoid overtraining and maintain a balance between your running and recovery days.

You should also ensure that you are adequately fueling and hydrating your body to avoid fatigue and injury.

Advanced Athletes

Advanced athletes have been running for years and have built a solid base of endurance and fitness.

However, missing a training session can still affect their performance and progress.

Recommendations

When you miss a training session as an advanced athlete, it is important to adjust your training plan while maintaining the overall weekly mileage and intensity.

You can try to combine two sessions into one longer run or adjust your schedule to include the missed session later in the week.

Precautions

It is essential to avoid overtraining and maintain a balance between running and recovery days.

Advanced athletes should also consider adding strength training and flexibility exercises to their routines to prevent injury and improve performance.

Conclusion

Missing a running training session is not the end of the world, but it is essential to adjust your training plan accordingly to avoid setbacks and injuries.

Novice, intermediate, and advanced athletes should listen to their bodies and rest enough to recover after a missed session.

By following these recommendations and precautions, you can maintain your fitness level and achieve your running goals.

Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential. https://multisportcoaching.co.za/about-us/
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