The phrase “no pain, no gain” should really be called “no discomfort, no gain” but it really doesn’t roll of the tongue the same way does it? The truth is, you can’t make progress without sometimes challenging yourself and feeling uncomfortable in training.

If you always run easy you will not improve.

The point of some runs or workouts is to push yourself hard, to be uncomfortable and to “hurt.”  On occasion you will push your body hard so that you are not comfortable, and you would like to stop running or slow down, but you do not. When you really challenge yourself, it makes everything else feel a little bit easier relative to that hard effort, and this is how we make gains. 

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In the realm of training, competition and goal setting, it seems that “compromise” means giving up, settling, and not good enough. Compromise is given a really bad rap is the running world, but it shouldn’t be this way!!! I believe the compromise is absolutely necessary in training and when we embrace it, compromise will become our friend and ally on the path to success.

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Sometimes training isn’t about making gains, it’s about protecting the fitness you already have. When you’re fit, you want to protect your ability to enjoy and benefit from that fitness in your goal race by staying healthy. So how do you know if you should just ignore that little sore spot, power through the tightness and get ‘er done, or go into protect fitness mode (rest/ take the day off)?

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Your training log should include information that your Garmin can’t measure, things like: how well you slept last night, or last week, if you’ve been ill, stressed about things outside of running, feeling amazing, terrible or somewhere in between. Are your legs sore or tired and do you have any injury pains or niggles? Did the rest between reps seem to be too short or more than enough? Were you mentally dialed in or checked out? Running is very much a mind and body endeavour and the training log should reflect that. 

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Strength training is one of the most effective ways to become a better running without actually doing more running.

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Any change to your regular routine will affect your training, even if you’re able to fit in every mile. Different sleep schedules and eating habits are bound to steal some of your physical edge. You likely won’t be crushing any workouts during this time.

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Treadmill running is so boring but workouts definitely help keep things interesting! The workouts outlined in this article will add a lot of variety and a bit of speed to otherwise very monotonous miles or kms of treadmill running.

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