Running can be the glue that holds a frazzled life together or the straw that breaks your already overloaded back.
When stress levels rise – whether it’s work pressures, family drama, or the horror of accidentally agreeing to a commitment you dread the second you say “yes”… our carefully laid training plans can feel like the wrong puzzle piece in life’s chaos.
So, how do you keep moving forward without unraveling completely?
Here are four key strategies to adapt your training plan during high-stress periods without losing your stride (or your sanity):
1. Prioritise Recovery Like It’s the Most Important Workout Of The Week (Because It Is)
When life turns the amp up to 11, your body doesn’t differentiate between training stress and “everything else” stress.
Both impact recovery. So, in high-stress periods, it’s critical to treat rest and recovery as sacred. This might mean swapping out your tempo run for an easy run, a yoga session or, heaven forbid… taking a full rest day (without a guilt-induced meltdown).
Think of it this way: would you keep driving your car when it’s on fumes, or would you refuel? The same goes for your body. You can’t pour from an empty cup – or power through when your metaphorical petrol light is blinking furiously.
2. Adjust Your Expectations (Yes, Really)
Let’s be honest: we all like to believe (hope?) we can maintain our keys sessions week in, week out – even when the world crumbles around us.
The reality? That mindset often leads to burnout, injuries, or even a complete training derailment. During high-stress periods, recalibrating your goals and setting realistic expectations is crucial.
This might mean accepting that you won’t PR in the next race – or maybe even deferring a race entirely. (I know, it’s s**t… You’re not alone in that pain.) Consider lowering your training volume or focusing on maintaining fitness instead of building – it might even be just the thing you need to allow all your previous training to soak in, the adaptations to take place, and to push on in to new heights once it’s all blown over.
Remember, consistency on the whole over perfection in the present wins the game in the long run. And who’s really counting your missed sessions? Just you – and you can let that slide.
3. Embrace the Power of Flexible Training Sessions
During high-stress times, rigid adherence to your training schedule can be your undoing. Instead, embrace flexibility. Swap days around, modify sessions, or focus on “effort-based” training rather than any rigid paces. If you can’t face a brutal interval session, opt for an easy run that may help clear your mind instead.
By the time you get out the door, you might even find you don’t feel as bad as you thought. And if, after a mile or two of easy running, you’re still not up for the session then there’s nothing lost – you still got out the door and released some stress and endorphins.
It’s not about throwing structure out the window, it’s about adapting it to fit your mental and physical state. Remember, a half-arsed effort is better than no effort at all, and sometimes “just showing up” is a Herculean feat worthy of being proud of itself.
4. Communicate with Your Support Network (Or Build One)
Stress has a nasty way of making us feel like lone warriors. However, even elite runners, and those who may seem like they’re invincible on social media, don’t do it alone.
Reach out to your coach, training partners, or anyone who “gets” what you’re going through. Share your struggles and be honest about what you’re facing, although they may not have the answers to your life problems, they may have just the right solutions to navigating the road to your goal amidst the mayhem. Often, talking about your stress can take away some of its sting, and your support network may offer creative training solutions you hadn’t considered.
If you don’t have a network yet, consider joining a running group or even seeking advice from online forums and communities. It’s comforting to know you’re not the only one battling life’s relentless juggling act.
Be wary though, misery loves company, and it’s easy to dwell on the negatives than it is to seek the positives. Try to surround yourself with those that ‘bring you up’, instead of bringing you down. You’re not tied to anyone, and if those people don’t have your best interests at heart, then you don’t have to have them in your life.
Move on, seek like-minded, kind and supportive folk – trust me, they are out there!
Finding Balance Through the Chaos
Navigating high-stress periods while training is a balancing act that even the world’s best athletes find tricky.
But with smart adaptations, prioritising recovery, adjusting expectations, staying flexible, and leaning on support – you can come out the other side stronger, wiser, and perhaps with only a few extra grey hairs (a badge of honour in its own right).
So, when life piles stress onto your plate, don’t be afraid to adapt. After all, endurance isn’t just about running miles; it’s about surviving everything else life throws at you, too.