Running Traps 5

Through 2010-14 I have held discussions, meetings, race and program reviews, and constructed strategic performance plans with over 700 runners and coaches (and 350+ triathletes). Here are the Top Ten Run-training Traps as a summary. There’s also a cure or ‘get-out’, and a long-term prevention strategy for each.

You want training to be what you want it to be, and effective. Yet, amongst the technology, self-professed gurus, and Coach-google, basic training errors are still made: many out of running’s present culture, some out of habit and ego. Are you trapped by these?

 So far, we've looked at:

Trap 1: Training Habits - as your, goals, capacity and experience change so your planning, and training should.
Trap 2: No Plan - plans provide direction and guidance, and shouldn't be confused with your program nor weekly routine
Trap 3: No Log, Journal or Diary - they're different things. Construct your own (by hand) and use the the feedback to feed-forward to plan, train and run better.
Trap  4: Lack of Athletic Intelligence - develop your smarts for, of and from your running, training, races and performance. Become a smarter, better runner.

There some traps that relate directly to your training, and are good follow-ons from Traps 1 & 2...

Trap 5: The Mish-Mash, Hodge-Podge or Bitsa training week: 

An interval session, a tempo or threshold run and a long run per week don’t make a run program. A swim session or deep-water session here, an elliptical or cycle session there, don’t make cross-training; a cross-fit workout here a boot-camp there, don’t make purposeful or targeted functional strength training. Training sessions organized as a weekly routine aren’t a program, nor a plan. They are simply a smattering of varied sessions – bits-of-this and bits-of-that,  ‘in hope’ of getting better:

• Get out: Train with purpose, flexibility and enjoyment. Appreciate that not all types of sessions need to be done each week, nor given the same emphasis each week of your program or plan. Avoid the same session that your entire squad does week-in week-out

• Prevention: Are you caught up in run-training culture and can’t see the forest for the trees? Construct or revisit your plan, and work your plan. The nature, structure and content of your sessions should be individualised, progressive and cyclic, and change (become more race specific) as you move through your development and season or year.  

     If you do little bits of everything you're likely to achieve a whole lot of not much. 

     How does your week, program and plan look? Bits of this and bits of that?

Why I don't watch 'Biggest Loser....

I choose to watch some TV programs and,  even if only by exclusion, not others - such as 'Biggest Loser'.

Rather than whinge about the show, I change channel or find something more exciting or entertaining to do - like watch night arrive.

Confession,  I did see 20-30minutes of one episode in it's 2nd season, and occasionally see/hear a snippet or ad.

Given my line of work - sports coaching, fitness coaching and Physical Education teaching - I'm asked what I think about BL. "Not much!" is my double-gilded reply.

I'm not saying the show is good or bad, or shouldn't be produced nor viewed.
I'm simply explaining my reasons - right or wrong - for choosing not to watch it.
If it floats your boat or 'inspires' you...great!
If it makes you feel good about yourself, well, umm...errr, good for you too.

Me though, "I choose not to watch it because..."

Ethics:
I find it difficult to see individuals, families, parent & child or towns taken out of their 'normal' contexts, put through a series of exercise, nutrition and weigh-in charades, and compete for money in front of cameras and crowds. 
And...then have it portrayed as REAL. 
REAL(ity) TV, bahaha.

"We're changing the world" I've heard one of the trainers say.
I  passed out laughing, "yeah, right, but you have no idea how!"

What of those who don't make it through the screening process -  for entertainment, current or past emotional wellbeing, or health reasons? Why are some chosen and not others? Is it because some are likely to be a better story or show than others? Who has the right to say that those "reality TV" show are more-or less real (or deserving) than others - TV producers, scriptwriters, production designers, and sponsors? Not in my world. REAL life is neither screened, edited, scripted, post-produced, marketed and sold. It's usually what we make of it.

What about the liability waivers, exclusivity rights, and back-room sponsorship deals and editing? Oh sure, the story-telling makes it more "real". Life changing, huh?

And the scales? In the 21st century is weight still the cornerstone of "health"? Is this the same television station that, in other productions (shows) aims to discourage the focus with thinness, wellbeing, advertising magazines, models as messages sent to youth? What messages does BL send to youth about health, weight, exercise and 'shame'? Maybe BL is a synonym for hypocrisy.

What about  blood cholesterol, triglyceride and glucose blood levels, and blood pressure as indicators of cardiovascular health;  coritsol and urea levels - indicating the enormous catabolic and physical stress their bodies are going through? And the injuries, and puking, and feinting?
Not one off success-cases...ALL participants.  Where are those "real" results?

I'd like to know the REAL figures on how many apply, then screened are rejected - yup that'll make them feel great about themselves! And, how many successfully maintain their weight loss, and lifestyle change. I'm tipping those figures aren't too high, maybe inversely proportional to ratings.

Sure, aspects of Western/consumer culture is competitive and, unfortunately, people are exploited - some knowingly, others unwittingly. That doesn't mean I have to or should watch it on TV.

Exploitation:
 I'm appalled by what I've seen and heard in the manner and tone in which the trainers push, prod, cajole, force, undermine, embarrass and ridicule the participants - both to their faces, and in personal interviews - all under the guide "don't be a failure". Finish that rep, climb that step, do it with pep and make money for the TV station's owners, shareholders and advertisers.
No wonder they're called "trainers". Give them a whip and send them off to the zoo - apologies to all animal lovers, and m my pets.

Money, entertainment and careers are being made on the participants' waivers, sweat, ridicule, life history, emotional wellbeing, and shame - all where exercise has come to be viewed as excessive "working out" and accepted as normal.

When is it okay to shame, bias, discriminate and exploit by race, creed, religion or gender? But it's okay to do it by weight and fatness and emotional fragility, on public television? Hmm.

I'm sure the trainers are doing well for themselves too. Good luck to them. Like all of us, they have a right to make a living, and rub shoulders with celebrities. I hope they feel good and sleep well at night exploiting the participants the way they appear to, and undermining the good work many health professionals do in instructing and educating about sustainable lifestyle choices, habits and routines by exploiting the myths, misperceptions and fallacies about what is 'appropriate' and 'normal' exercise and nutrition for individuals.

And what of the viewers? Exploited too. Sponsors? Ditto.

Professional Prostitution:
The BL exercises, activities, motivational strategies and nutritional practise are neither mainstream nor professional. They're for drama and ratings. Don't view and accept this as standard practise by most certificated PTs or by more appropriately trained and qualified health, exercise and nutrition professionals

First and foremost the most important principle of (fitness/exercise/sport) training is individuality - what suits, works for and is effective and sustainable for some, isn't for others. Arguable, some will say specificity is most important. Ok, sure, be specific to the background, current capacity, lifestyle, motivation and goals of each participant.  

For supposedly professional PTs on a national television show, where is the individuality? Activities and exercises are "one for all" on BL. That is neither ethical, professional nor effective.

For years, organisations have worked hard to improve the qualifications, experience and application of professionals who work in health, exercise and fitness- related areas. ACHPER (the Australian Council for Health, Physical Education & Recreation) is one, albeit predominantly aimed at 3 and 4 year graduates and those who practise/teach in schools.
I wonder what ACHPER members think of BL?
I'd assume health and PE teachers would use BL as a great resource to be 'critically examined' with students.

ESSA (Exercise & Sport Science Australia) is another, promoting 3-4 year trained graduates (as a minimum part registration requirement) to work predominantly with health-related issues and allied practitioners as different to sport science, sports conditioning and generic fitness.
ESSA members must (or, should) shake their heads in BL disbelief.

Then there are the Personal Trainers who may complete a weekend, 20-40 hour, and/or online course to become registered. I'm sure some PTs do a great job, yet I see EVERY day - in gyms, parks, pools and beachside - PTs explaining, prescribing and instructing things that, well - to be kind - probably should be modified. Yet, I digress...

That said, the "in your face", "attitude", "bad ass", "one more rep/step", "failure now means failure forever", "you're fat, lazy and dishonest" approaches that seem to dominate BL practise are not the way most PTs, PCs or coaches practise. Be wary assuming and accepting that it is.

The exercise routines, circuits and activities of BL are certainly not standard practise either. Of course, most are devised with drama, the story, viewers, and ratings in mind.

And the dominant  motivational tactics of shame, ridicule, embarrassment, isolation, peer pressure and failure is shocking.  I know who the Big Losers are.
Yet, the reps must be done, the food shunned, and the drama must rate!

Similarly, although areas overlap, PTs, Instructors, Teachers, Coaches and Educators aren't the same things, nor strategies used. Aim to be educated, not trained.

Does anyone know if the doctor/s and nutritionist/dietitians, who support these charades, have never shown their faces and/or real names? Surely, given the risks the participants go through, there is professional medical and nutrition advice?  If they don't exist, how do you spell 'liaBiLity'?

Dramatisation:
From an ad. 

On the possibility of a 20+yo being evicted, a teary participant says, "this opportunity means the difference between life and death for me".

Puhh-leeez...that opportunity presents itself EVERY time we all sit down or drive-through to eat, snack, binge or drink; say 'no' to exercise, find the closest car-park to a destination, or take the escalator instead of the stairs; or, won't consider getting 'real' and professional help.

I've already commented on the motivational shenanigans the trainers use to dramatise the compulsion that the participants "must do one more rep, or one more step, or be a failure for the rest of your life".

Choices. First, honesty. Second, professional help and guidance. Third, moderation, Fourth, persistence and patience. Limit the drama.

Misappropriation:
(noun) to put to a 'wrong' use.
'Wrong' comes in various shapes, sizes and guises.

That said, from my perspective(s), I feel what is portrayed as professional, normal, respectful, and just is simply not indicative of "real life" for those who may be challenged by health, emotional, and discriminatory issues associated with weight, body fat, and exercise.

In some ways this encapsulates the reasons why I won't and don't watch BL.
In one sense I wonder who the Biggest Losers are - the participants for losing weight at the expense of drama and being shamed and exploited; the viewers for accepting that it is real and what is being done is professional, safe and standard practise; the PTs for their "do it my fail or fail forever"  portrayal of health, exercise and professional practise; the producers and sponsors who may simply make ratings and dollars from exploitation, dramatisation, professional prostitution and call their entertainment 'reality TV'.

Maybe I'm the Biggest Loser. 
Maybe I've got it wrong, and am missing out by not buying in.
Maybe.
Yet, I choose not to watch. 
And, now you know why.

Running Traps 4

Through 2010-14 I have held discussions, meetings, race and program reviews, and constructed strategic performance plans with over 700 runners and coaches (and 350+ triathletes). Here are the Top Ten Run-training Traps as a summary. There’s also a cure or ‘get-out’, and a long-term prevention strategy for each.

Remember, what works for the pros and what are promoted as “the best”, “the most effective”, “the ideal”, “the latest” or “short-cuts ” are rarely what they are made out to be. They simply don’t work for most. Perhaps these are your traps?

Trap 4: Lack of Athletic Intelligence. 

Smarts comes in all shapes and sizes. 

Information and knowledge are easy to find now days. Just ask Coach Google or Doctor Google. 

Intelligence, though, requires reflection, analysis, evaluation and then application in context. Few aim to understand why they do what they do, how long they do it for, how it effects their body and mind (and habits) for the next day, and an accumulation of many days. 

Race-smarts is tactical intelligence. 

Street smarts is accumulated experience and know-how; yet, not always constructive or positive.  

Science smarts is often limited in statistics, context and application. 

The best smarts is figuring out what works best for you, and leaving the crowd, the squad, the trends, and the backslappers to do what they do:

•  Get out: Don’t be a dummy. Ask good questions. Ask many, trust few. Avoid trends. There are no short-cuts. Measure what you can - properly. Use it. Listen to your instinct, or ‘gut’. Use it too. Work them into your plan.

• Prevention: Become reflective and analytical. Educate yourself about yourself, about running and about training. Understand and apply the difference between training hard and hard training - for here is the heart of Smart Training and Athletic Intelligence.

    How do you use your athletic    intelligence to advantage?

I won't watch 'Biggest Loser', why?

Run Training Traps - 3

Through 2010-14 I have held discussions, meetings, race and program reviews, and constructed strategic performance plans with over 700 runners and coaches (and 350+ triathletes). Here are the Top Ten Run-training Traps as a summary. There’s also a cure or ‘get-out’, and a long-term prevention strategy for each.

You want training to be what you want it to be, and effective. Yet, amongst the technology, self-professed gurus, and Coach-google, basic training errors are still made: many out of running’s present culture, some out of habit and ego. Are you trapped by these?

Trap 3: No log, journal or diary.

There is a difference.  A log is a simple objective recording of each training session, week, cycle and phase. It has two parts: a written record of each workout’s content, and a graphical (or tabular) representation of day-to-day, week-to-week and month-to-month summaries that plot changes in training load. 

A journal is kept in many formats. The simplest and most effective is that of a personal journal where subjective feelings about racing, training, and life are expressed: dreams, thoughts, inspirations etc.  These are reflective and introspective and provide links between the ‘real’ you, the runner you, and your training. They become predictive and constructive in the sense that you learn from them, coming to represent different plans, strategies and hopes for the future. 

A training diary is a combination of a log, and a journal.  A diary also includes a list of goals and objectives, strategies for meeting these objectives, short-term & long-term plans related to training, and various health and lifestyle information.

• Get Out: Use one: many printed and software based training diaries and planners are available. Shop around before purchasing, otherwise it will end up in the bin or on your  ‘desktop’.

• Prevention: Better yet, construct your own. Look for trends and cycles over time. Use the feedback to feed-forward for your next Plan.

     What type of log, journal or dairy do you use?

Why drive? Run...

Run Training Traps - 2

Through 2010-14 I have held discussions, meetings, race and program reviews, and constructed strategic performance plans with over 700 runners and coaches (and 350+ triathletes). Here are the Top Ten Run-training Traps as a summary. There’s also a cure or ‘get-out’, and a long-term prevention strategy for each.

Remember, what works for the pros and what are promoted as “the best”, “the most effective”, “the ideal”, “the latest” or “short-cuts ” are rarely what they are made out to be. They simply don’t work for most. Perhaps these are your trap?

Trap 2: No Training Plan. 

Training units and training sessions are easy. 

You may even have a weekly training schedule or routine (or 5, 8 or 10 day microcycle), essentially doing the same thing week in and week out.  A 3-4 week program may provide progressions in distance and intensity (speed). 

Few have a larger 16-24 week macrocycle plan, a yearly plan or a multi-year plan. It is these master plans that should provide guidance, structure and direction to your program, schedule and sessions. They ensure you get better over time.

•         Get out: ask, analyse and consider how any given session or schedule fits into the bigger picture. Flexibility and enjoyment included, each session should have a purpose and not be executed out of laziness, routine, habit or because someone else (said they) did it.

•         Prevention: Find a coach, or a mentor. Go beyond the big-squad approach. Construct a plan that suits you, your background, your lifestyle and ambitions. Keep an eye to the future, and the other on what needs emphasis each phase of your plan. 

Plan your work, then work your plan.

Run...a blast!

Run Training Traps - 1

We all got into running for one reason or another – some of you recently, a few of us many years ago. You enjoy the active and running lifestyle for your own reasons: health, fitness, wellbeing, state-of-mind, participation, performance, perfection or podium and, in some sense, pride.

Some things have changed; some things haven’t. Your training comes to reflect the reasons why you run. The basics haven’t changed: you still need to run to get running’s benefits: swim, cycle and gym are good, but not as good.

You want training to be what you want it to be, and effective. Yet, amongst the technology, self-professed gurus, and Coach-google, basic training errors are still made: many out of running’s present culture, some out of habit and ego. Are you trapped by these?

Remember, what works for the pros and what are promoted as “the best”, “the most effective”, “the ideal”, “the latest” or “short-cuts ” are rarely what they are made out to be. They simply don’t work for most. Perhaps these are your trap?

Through 2010-14 I have held discussions, meetings, race and program reviews, and constructed strategic performance plans with over 700 runners and coaches (and 350+ triathletes). Here are the Top Ten Run-training Traps as a summary. There’s also a cure or ‘get-out’, and a long-term prevention strategy for each.

Trap 1: Training habits: Many do what or how they were training when they started. You’ll improve for your first few years regardless of what you do, so you keep doing it.  Some habits are positive, some aren’t. As your body and experience change, so must your training.

 Get out: read, ask, listen, learn and, importantly, educate yourself about yourself and how you respond to different types of sessions, and how your body adapts to accumulated sessions (training)

Prevention: keep a log and journal. Use these, with race and test results to review, revise and re-work your training, races, and macrocycle or year. Plan to do differently next race (or season). Then act.

How have you been  'trapped' by your training?

What did you do to get out?

Run some...awesome