Sports is a great way to build health and determination. You may find that each time you run or each time you play basketball, you want to see improvement. You want to score more points, or run faster. Many people take risky short cuts to boost performance. So here’s 5 worst ways to boost sports performance. We’ll be posting 1 each day. This is part 2 – the second of 5 worst ways to boost sports performance. If you missed the first article, you can read it here.
2. More training
Don’t get me wrong, to improve in any sport, you need to train. However, many people over train and under rest. They do the same workout 5 or 6 days a week. I spoke with a practice member of mine who is training for their half marathon (21km). He wants to complete it is under 2 hours. When I asked about his training, he runs (at the same pace) 10km 3 days a week, and 15 km on Sunday. The other days, he goes to the gym to strengthen his back and legs.
How to train:
I told him if you want to run faster, you can’t just keep running and running and running (at the same pace). You need to vary it up and get different types of exercise and training. One example is to change your speed. Interval training and hill runs are a great start. And the gym sessions shouldn’t be the same leg exercises on the machines over and over again. Variation in action and intensity is crucial. I write a whole chapter about this in my upcoming book, The Pain Free Executive – How high performing people eliminate aches and pains. (Book available on pre-order now!)
And not train:
Rest days are important. So is getting enough sleep. When you are focused on improving your performance, you have tunnel vision – only towards more training. It’s easy to forget about the basics. Not enough rest equals for poor concentration, limited energy and higher risk of injury. If you exercise in the morning, get to bed earlier. Not only will quality rest help your body rejuvenate, an adequate nights sleep will bring you more focus and energy that allows you to train at your best and get the most our of your training.
Also, rest is important so you don’t over do it an get injured. Sports injury is either due to repetitive stress and strain or from an accident. The first is more common. If you have an injury, get it checked. Treat the injury, not just the pain. It doesn’t matter whether it is back pain, tennis elbow, a rotator cuff tear (shoulder pain), an ankle sprain or ligament tear, getting it to recover fully will allow you to train and perform at your best. Neglecting it or using quick fix solutions to get rid of the pain can cause more harm and ruin the rest of your sports and active life. Read here for more information.
Improving performance is not all about training more and training harder.
Your body is an effective and efficient machine. If you keep training the same thing over and over again, you will get efficient at that. However, in the case of my practice member, he’ll get efficient at running at that pace, which is why he can never improve his timing. Get the right strategy. Train smart.
Secondly, your body is a machine. Over use it, and it will burn out. Your body will need servicing. Your body can break down. Training harder, and strengthening the body won’t fix the injury. Only treating the injury will have the best result. And having enough rest.
Have a question? Want to get fix an injury? Get treatment for your back pain? Book online here.
You can also pre-order his upcoming book “The Pain Free Executive – How high performing people eliminate aches and pains.”