Falling in love with running again : Creating a plan for a busy Mum and business owner

Sometimes in life, things you love doing slip down the priority list and it's hard getting back into it again - but with the right assessment, plan and support those goals might not be as far out of reach as you first think...

V came to me to ask for help with her running.  She was keen to get back into a healthy routine with her diet and exercise but just needed some support and someone to be accountable to. Fed up of feeling tired and sluggish she decided she wanted to make some changes that she could stick to. 

V had a 10km running event that she wanted to train for and have as a goal.  She had done the event a few years before but didn’t really enjoy the event itself and wasn’t happy with her finishing time.  This was our starting point.  

I asked V to complete a physical activity readiness questionnaire and a consultation form. The form asks all about her short-, medium- and long-term goals, what her current exercise and lifestyle habits are, what exercise she enjoys, what barriers have been in the way historically and what challenges she may be facing currently.  It also asks for any injury history or concerns that I need to be made aware of.  I was then able to speak with V and ask more questions, really getting to know and understand what she was looking for and how I can help her.

I explained that to support her 10km run training plan she would benefit from runner specific strength training plan alongside it. As a busy mum and business owner I needed to make sure that the programme I set for her was achievable and flexible and most of all enjoyable.  

Vs first session started with a mini assessment to see where she was at.  Testing her strength range of motion, flexibility and fitness allowed me to create and tailor a run and strength plan specifically for her.  

"Throughout and at the end of each session we would discuss how she felt in each exercise, what she liked, what she disliked, what she felt she could push. harder with."

Using this feedback and my own observations gave me the information I needed to create the following weeks training.  This in my opinion is the best way to work rather than have a 6 week plan set in stone not that’s not specific to the client.

V had a good base level fitness so we aimed for 3 runs and 2 runners specific strength training sessions (1 with me, 1 on her own) per week.  These sessions built up slowly ensuring that every 4 weeks we had a de-load week where she would still train but we would allow the body to recover and adapt before progressing again.

V and I have worked together now for the past few months and the changes are phenomenal.  Not only did V smash her previous 10km time she did a second 10km race 2 weeks later! Her running has become easier and most importantly enjoyable for her.  Her mobility, strength and range of motion has come on leaps and bounds.  Her body shape has changed, her relationship with food is better as she is now eating more to fuel training but making better food choices. Looking back to her initial consultation and session to where she is today is unrecognisable.  Not only can she run for longer and lift heavier she feels so much better and is much happier as a result.