Training Smarter: Tips from the Pros

By Barbara A. Brehm, Ed. D.

WHO SAYS THAT you have to qualify for the Olympics to be an athlete? While the hours of daily training that are part of an elite athlete's routine are not a realistic aspiration for most of us, you can still apply some of the same training principles to your exercise program.

Set a training goal

Athletes derive their motivation from a drive to succeed in upcoming competitions. Knowing that your fitness and skills will be tested in the near future can help make workouts a priority. The trick is to select a training goal that is appropriate for your fitness and skill levels - something a little bit challenging but not too discouraging. Your goal does not have to be a contest, although many people believe competition is the whole point of playing. It should be something you can look forward to. You might choose a race you just wish to finish, and it need not be a long one. Maybe you would like to participate in a fundraising walk-a-thon or an age-group sporting event. How about building up your bicycling endurance so that you can join a group ride? You could even create your own event, such as an all-day hike with your best friend.

Make a training plan

Design an exercise program that will help you get ready for your event. Write out a week-by-week program that will get you into top form a few weeks before your event. Try to make your plan something you can realistically fit into your life. Athletes break up their plans into training periods, with different fitness and skill goals for each period. During certain times of the year, they have a maintenance or rest period, which consists of a period of fairly light training, usually lasting several weeks, and then follows a period of building fitness and skills, which is designed to gradually get the athlete into top form for the most important competitions. The athlete cuts back on training for a week or so before competition, a practice called tapering, which allows for maximal glycogen stores and rested muscles.

As you make your plan, apply systematic overload, meaning exercise a little bit more than you are used to doing, in terms of intensity, duration or frequency. Increase overload gradually. Experts recommend increasing by no more than 10 percent per week. For example, if you now walk 2 miles, next week you could probably increase your distance to 2.2 miles.

If you are in good health and have been exercising regularly for at least six months, you may wish to increase exercise intensity one or two days a week to increase your pace. If you are adding some higher intensity work, vary your training routine by alternating hard and easy days. Be sure to have a rest day each week. You may wish to talk to a personal trainer for some expert advice on tailoring your exercise program to your fitness goals.

Track your progress

Keep a training log to track your progress. A simple calendar will do, or use a weekly planner if you wish to keep more elaborate records. It's rewarding to see how you've improved.

Beware of injury

Revise your plan if you experience any signs of injury. Staying healthy is your No. 1 priority! If you show signs of injury, try to figure out and correct the cause. Are you trying to do more than your body is ready for? Cut back. Use good footwear and equipment, and trim down your program until the injury is healed. Drink plenty of water, and get adequate sleep and rest.

Train with a partner

Convince a friend to train with you for the same event. You can work out together some of the time, and cheer each other on. When you are looking for an excuse to skip your work out, knowing your friend is counting on you will help you to get out the door.

Get some good coaching

Ask a teacher or coach to critique your skills. Maybe take a few lessons to brush up on your form. Get a good book on playing and training for your sport, or surf the Web for information.