Getting into training

When you are starting back into exercise, or beginning on a training plan then remember to start out slowly and gradually increase the intensity and duration of your workouts. It is often said that it takes about six weeks to feel the benefits of your training, and get that 'bug' that makes you not want to miss a session. Bear this in mind after your initial enthusiasm starts to wane and it all seems so hard - just stick at it.

Lyndon had some good pointers last week on how to recognise if you are overdoing things a bit. Another way of keeping 'in touch' with your body is to take your resting heart rate every morning before you get out of bed. Count the number of pulses in ten seconds and multiply this by six (to get beats per minute). After about a week you should have a rough indication of what your resting heart rate is.
If you notice it increasing, then use this as an early indication that your body is not coping - you are coming down with something or you may be overtraining. Use this cue to ease up a bit.

Most top athletes will keep a training diary - where they record the sessions they do, how they are feeling and also keep a check on their resting heart rate. Use the plan I gave you in your introductory packs to do the same - it will amaze you at how motivated this keeps you - and it is fantastic to look back on to see all the work you have done. It can be great for the confidence levels going into a race too - to see that you have actually prepared yourself well for the event (even when you think otherwise).