Training Solo

Motivation and Interest

Training alone can be hard, particularly when you’re used to the company of others. With coronavirus (COVID-19) on the spread, it’s important that we work together to slow the spread, even if it is in isolation. With no races soon keeping some motivation can be hard. I already do most of my training alone, because of work and life obligations. So here are my top 5 tips to help keep up the motivation and interest while training solo.

5 Tips for Training Solo

1.    Go Somewhere New

Variety is the spice of life, it’s true. Exploring somewhere new is a great way to forget about the training and just enjoy the world around you. Take a different route for your commute, or instead of turning left when you go for a run go right. The key is to mix it up, just make sure that someone knows where you are going, in case the worst happens!

2.      Listen to a Podcast

Podcasts are great, there is so much content out there, we’re really spoilt for choice. They can help to keep you company on the longer training sessions, but make sure you can still hear traffic if near any roads.

My favorite podcasts at present: Pogo Physio, The Rich Roll Podcast, Swim Smooth

3.      Add Some Intensity

Nothing quite makes the time fly like training with high intensity. Doing interval sessions can be mentally hard solo (a good skill to develop though!), but once into the main set, I find the time passes by quickly. The recovery portions are filled with gasps for air, as you get your heart rate back under control, and then it’s time to go again. Add some hills into your training route to add some intensity to a session naturally.


4.      Watch a Documentary/Sport

Okay, this only works if you’re on an indoor bike trainer or treadmill. But, again like podcasts, you can use the training time for entertainment to help switch off from the discomfort, or to learn something new (my preference). There are lots of replays of sport which can keep you going for hours, such as super league, Olympics and cycle races for example. I like to study races as it both motivates me and also I can learn tactics. Although, when things are really intense effort-wise, I could stare at a blank wall for the amount of information I’m retaining.

5.      Set Yourself Challenges

Creating little challenges is another great way to help stay motivated. It might be as simple as run another 5mins longer or 1km further than you did last week. The key is to help you stay positive and motivated during this time of isolation. Celebrate when you achieve your mini-challenges, share the news with others.

Enjoy the Journey

Have fun, don’t take things too seriously. With the extra timeline to train before your next race, there’s no need to rush and rapidly increase the load. Training can provide great stress release from the pressures of life, so enjoy the journey.

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