Bored of running/cycling?

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TRAINING BREAKDOWN

“Are you training bored or is your training boring?”

By Emma O’Toole

Hello and happy Sunday!

Let’s face it, we don’t typically spend hours doing things these days. Social media’s algorithms are set up to grab your attention with a catchy hook in <8 seconds, series have overtaken films in their popularity, we’re told to regularly take micro-breaks at work… and the list goes on! Can you see why so many runners and cyclists struggle more so with the mental side of the sport, especially as distances begin to increase, than the physical? Factor in the extra mental load of muscle soreness and fatigue when we are running and cycling and it’s little wonder that our mind often gives out before our bodies.

If your legs are moving but your mind is checked out, it’s time to shake things up and this newsletter is going to help you do just that!

Is your training boring or are you training bored?

It can be, and often is for many runners and cyclists. They do the same route at the same intensity on the same days at the same time. If you know which lamppost marks each mile mark on your route and you’re feeling a bit lacklustre towards getting out the door, I’m not surprised!

Whilst familiarity is a good trait to help build consistency, don’t overlook the power of shaking things up a little and regain that spark.

In today’s newsletter we dive into several questions to ask yourself if you are struggling with boredom on your runs/ride and possible solutions to each, as well as 5 practical tips you can use to help make your runs/rides more engaging!

Are all your runs/rides the same?

This is probably one of the biggest causes of boredom in your training. If you’re lacing up or clipping in and setting off to do exactly the same run/ride at the same intensity week after week, that is mentally draining. Interval training, hillier routes, runs/rides with a faster finish, fartlek sessions, time trials. There’s so much you can do with your training and this varying stimulus will help you get fitter and faster along the way- plus stop your sessions from all blurring into one.

Do you always run/ride the same route?

If so, try a different route! Check out Kamoot and Strava route builder to discover gems local to you. Try to focus on the scenery and how it is changing with the seasons.

Do you always train at the same time of day?

This can be a tough one because it is part of routine, however if you’re feeling dread towards your session then try mixing things up and train at different times of the day. If you have got a race/event planned try training at the time you’ll actually be running/riding. This is a good one to help with you fuelling as if you’re used to 6am training sessions, but your race/event does not start until 9am then you’ll need to test out different nutrition strategies and the best time to do that is in training.

Are you training towards a goal race/event?

Having a goal race is a brilliant way of breaking up the monotony of training as it strengthens your “why”. If your goal race/event is a little way off, try to book something in the interim to break it up and give you something to focus on in the near future- this is also a great way to check and see how your training is going.

Do you always train alone?

I can be guilty of this one due to timings and work patterns, however there is power in community and the running and cycling community is strong!! If you can’t physically train with others, make sure you have a great community and support network of like-minded individuals to help with your journey and likely be experiencing very similar challenges to those you are facing (check out our wonderful community at the end of this email). If you can join a local club, go for it- even if you can only make it onto their indoor turbo sessions or for one run meet up, you’ll be surprised how fast the time flies when you are with others.

What do you do for your running and cycling that isn’t running and cycling?

Confusion is what I’m often met with when asking this question as most people think that in order to get better and running and cycling then they just need to do more of it. It’s unfortunately not as simple as that, you could have the best training plan in the world, but if you’re not on top of your nutrition, or sleep, then you’re not going to make the progress that you should (and also will be increasing your risk of injury).

Strength training is pretty unique in that it is something that you can actively do that gives you a mental break from running and cycling but directly improves your ability to run and ride, both now and for many years to come.

When was your last break from running/cycling?

You might be burnt out. Your brain and body are saying I need a bit of a break. This doesn’t mean you have to lay up on the sofa binge watching your favourite TV show, (although you can if you want to!). It’s a great time to try other sports: get in the water, get hiking new routes, etc. Another part of this is looking at your training itself- when did you last have a deload week? A deload week is often a reduced training volume to help your body soak up and adapt to the past few weeks/month of training. Most runners and cyclists don’t take them and boredom can be creeping in as their training all begins to blur again.

Practical tips to make your run/ride more engaging:

Make sure you’re comfortable:

You don’t want to be worrying about sore feet when you’re hitting the pavements or bib shorts cutting in when you’re riding the trails. Make sure you’re comfortable and select the equipment that you don’t have to think about. Or as Olympian Des Linden once said: “The best shoe is the one I put on and never think about it again.”

System’s check:

Use this 7-point running systems check and this 7-point cycling systems check to monitor how you’re running/riding and stay present and efficient. If you know you struggle in certain areas, eg. gripping the handlebars very tight when cycling then use buzzwords or mantras, to dial in on that area. Eg. play the piano is often used to help with tight grips.

If you'd like a copy of the systems check I use for my runners and cyclists, please reply “SYSTEMS” to this email or hop into my Facebook community group where you'll find it (and lots more!) - link for that is at the bottom of this email.

Set targets:

Maybe you’re doing an interval session and you’re running lamppost to lamppost or you’re doing a long run and instead of thinking of it as 13.1 miles, you can think of it as a 10 miler and a 5km run, or 3× 20 miler’s in a 100km bike ride (give or take!). This can feel a lot less overwhelming.

When we can’t see the “finish line” of the session, try breaking the session up into smaller chunks, tick each chunk off and you’ll be inching closer to your “finish line” of the day and getting a sense of achievement along the way.

Stay positive:

Stay positive, true and realistic. Not ever run/ride is going to be great. I talked about this last year in the “Rule of thirds”. Don’t beat yourself up- motivational self talk was shown to boost athletic endurance in a scientific review, so be your own number one supporter!

Stay focused and enjoy it!

Audiobooks, podcasts, music, films we can use all sorts of media to help up with our long runs/rides (as long as it’s safe to do so). Align your media choice to your session- high intensity music has been shown to be great for high intensity sessions, however you may not want 3hrs of drum and bass in your ears when you’re on a steady run/ride so an audiobook/podcast may be a better option. There’s no right or wrong here, just whatever works for you and helps you stay focused in your session.

I’m sure most of this information you have heard before, however if you are feeling bored with your training it is worth revisiting the above and seeing if you can make any changes to find your mojo again with your training.

As always, if I can help in any way, please reply to this email and I’ll be in touch!

Have a great Sunday!

Emma

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