1. Mindful Eating Without Missing Out

Staying balanced with food during this season doesn’t mean avoiding treats. The key is to stay mindful in your choices and eat to feel good. Here’s how:

• Healthy Whole Foods in Between Treats: When you’re not at gatherings, focus on whole foods like lean proteins, fiber-rich veggies, and nutrient-dense options. These give you lasting energy and keep you feeling your best.
• Stay Hydrated: Hydration helps with digestion and can prevent you from feeling overfull.

2. Managing Guilt and Staying Active

If you’re a fitness enthusiast, the abundance of treats and varying routines may cause some stress. Remember, the holidays don’t have to disrupt your health goals:

• Quick, Energizing Workouts: Try a short, peppy workout before meals to stay active and keep up your motivation.
• After-Meal Walks: Consider inviting friends or family for a short walk after meals. A post-dinner stroll is a simple way to stay active and enjoy the season.

3. Prioritizing Rest and Sleep

It’s easy for sleep routines to shift during the holidays. Focus on rest to recharge:

• Give Yourself Permission to Rest: If you’re out later than usual, it’s okay to sleep in and do an easier workout. Listening to your body can keep your energy balanced and ready for the next gathering.
• Don’t Stress Over Small Setbacks: Gaining a little weight or reducing workouts for a short time is normal. Once the season wraps up, you can reset with ease.

4. Incorporate Festive Movement

Holiday races like Turkey Trots, Holiday 5Ks, and New Year’s Day events are great for staying active while having fun:

• Community Events: Many races welcome both walkers and runners, so you can bring family and friends. These can make holiday movement extra special, especially if costumes are involved!
• Cheer Each Other On: Embrace the community vibe by supporting one another at the finish line.

5. Be Kind to Yourself

Whatever traditions you enjoy (or create!), remember to give yourself a little grace. The season is a time to celebrate, connect, and unwind. Enjoying treats and good company won’t erase all your hard work. If you keep a balance of nourishing meals and a few festive activities, you’ll feel ready to jump back in with energy and motivation.

This season, take time to celebrate with intention. By keeping balance in mind, you can start the new year feeling refreshed and ready for what’s next.

The post How to Balance Your Fitness and Nutrition Goals Over the Holidays Without Missing Out on the Fun! appeared first on Wild Raven Endurance Coaching.

That period revealed so many unspoken truths about myself and pushed me to dream beyond the limits I’d once set. Alone with my thoughts, I met the real me. For the first time, I wasn’t seeking anyone’s approval. I realized I didn’t like the scared, approval-seeking version of myself, so I made a change. I began running purely for personal enjoyment and accomplishment. It became clear that my career as a dental hygienist no longer aligned with my path—I wanted to help people in a different way.

With over 20 years as a competitive athlete and about 25 as a dental hygienist, I saw an opportunity to turn my passion for fitness into a career. I became certified as an 80/20 endurance coach and launched a coaching business, focusing not just on fitness but on holistic health. I wanted to offer athletes more than just training; I wanted to help them balance the emotional and physical aspects of their journey. Through my own experience, I saw how interconnected physical performance and mental well-being are—stress affects the body, whether it’s emotional or physical.

When I stopped using intense training as my main stress outlet and instead incorporated mindfulness and journaling, my body stopped breaking down. I was no longer pushing myself to the brink. I felt stronger, more joyful, and my performance improved. This realization inspired me to dive into other certifications—Shamanism, corrective exercises, personal training, and nutrition coaching—all with the goal of empowering others.

In my coaching, I bring together health care and fitness to help people grow physically, emotionally, and spiritually. Building close, supportive relationships with my athletes has been one of the most rewarding parts of this journey. It’s not uncommon for significant others to join our meetings, creating a training experience that enriches their relationships and their lives beyond sport. My hope is to guide each person I work with to find joy, balance, and most importantly, self-love.

Starting a career as an endurance coach and personal trainer was a leap of faith, but it’s also been the most fun and fulfilling work I’ve ever done. I’m deeply grateful to every client who has joined me on this journey and allowed me to be part of theirs.

If you’re looking for a coach who blends health care and fitness to support you in sport and in life, reach out! I’d love to help you reach your goals.

Where Endurance Meets Wellness

✓ physical health

✓ emotional health

Learn More!

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There was a time when I felt like my life was spiraling out of control. People said I must have hit rock bottom, but it kept getting worse. I fell even further, beyond what I thought was rock bottom. Running was my only escape, but when I accidentally stepped on an axe and nearly lost a toe, even that was taken away from me. I had nothing left to give and felt completely powerless. Depression took over, and I wondered how I’d ever pull through.

Money was tight, and therapy wasn’t helping—it only seemed to categorize me, which made me feel broken. Then, one day, I came across a book by shamans who practiced the Toltec Tradition. That book changed my life. It taught me that while I couldn’t always control what happened to me, I could control how I responded to it. I didn’t have to accept the labels others placed on me. Most importantly, I realized that I had never truly loved myself. That realization hit hard.

I decided to learn how to love myself—for everything I was, and everything I wasn’t. Slowly but surely, this new mindset transformed my life. I began to project positive energy into the universe, and in return, good things started to happen. Although my past hadn’t been easy, choosing joy and self-love changed the way I saw the world—and how the world responded to me.

It took nearly a year of daily journaling and meditation, and even now, I still have moments of self-doubt. But when they come, I remind myself that I do my best every day, and that’s enough. I no longer compare myself to others’ successes or failures—I genuinely enjoy seeing others succeed. I’ve found love, forgiveness, and peace, even for those who hurt me.

As I healed emotionally and spiritually, my desire to care for myself returned. I became a smarter, better athlete, learning to appreciate whatever my body could do for me. For the first time, I was running for my own reasons—not to impress anyone else. I built my coaching business around this mindset, helping athletes find balance, peace, and joy in both their sport and their lives. My focus is not just on training but on the whole person.

Every day is an opportunity to be the best version of myself so that I can help others on their own journey. If you’re struggling to enjoy your sport or your life, reach out. One of my greatest joys is helping people find the peace and joy that I’ve discovered.

The post Do you struggle with balancing life, training, and mental health? appeared first on Wild Raven Endurance Coaching.

I’ve spent years studying what motivates people and learning how to help others discover what drives them, especially when it comes to health and fitness. My own motivation to live a long, vibrant life was shaped by my career as a dental hygienist. In my 30 years in dentistry, I saw the stark contrast between patients in their 40s already battling preventable health issues and those over 100 still walking, active, and full of life. When I asked my older patients what their secret was, they all said the same thing: “Never stop moving and taking care of yourself.” Those words changed me forever.

But how do you find your own motivator? It could be anything—from wanting to feel confident in your clothes, to being medication-free, or even simply wanting to enjoy an active life as you age. Whatever your reason, it’s important to reflect on what really drives you. If your current motivator isn’t serving you, take the time to redefine what truly matters to you.

When you’re feeling unmotivated, it’s important to pause and reflect on what’s holding you back. Often, the hardest part is just starting. Journaling is a powerful tool to help clarify what you fear, where you want to go, and what your plan of action is. Write down your thoughts, goals, and obstacles—sometimes just getting them on paper can make a world of difference.

Start with consistency, even if that means doing just five minutes of your workout. Some days, the whole workout can feel overwhelming, but five minutes? You can do that! Over time, you’ll find that doing something consistently leads to increased motivation and progress. Little by little, you’ll start to see results and feel stronger.

Many of my athletes find motivation when they see results—whether that’s weight loss, faster times, or increased endurance. But when progress slows or plateaus, it’s normal to feel discouraged. At this point, it’s important to shake things up. Adjusting your routine can reignite your motivation and help push you past those plateaus.

Remember, as you get closer to your goals, the changes in your performance may be smaller and less noticeable. Early gains are usually big and exciting, but as you approach your peak, progress becomes more subtle. This isn’t a sign of failure—it’s a sign that you’re getting closer to your potential!

Lastly, motivation is deeply psychological. Sometimes, even knowing how important your goals are for your health and well-being isn’t enough to get you moving. When you feel stuck, take time to sit with your thoughts and journal. You may discover that something from your past is holding you back subconsciously. By unraveling these layers, you can begin to heal old wounds and reignite your motivation.

In the end, finding motivation is a journey. It’s not just about pushing through every day—it’s about uncovering what truly drives you and learning to honor where you are, physically and mentally, in each moment. With patience, consistency, and a willingness to reflect, you’ll find your way back to your goals, even when you feel like you have nothing left to give.

The post How to Find Motivation When You Feel Like You Have Nothing Left to Give appeared first on Wild Raven Endurance Coaching.

When I work with my athletes, I emphasize not just physical strategy, but mental and emotional preparation. We talk through race day scenarios in detail, not just rehearsing what to do when the race is tough, but also when it goes surprisingly well. This mental preparation helps create a solid foundation, one where no surprise—good or bad—will throw them off. Journaling before the race is a valuable tool, allowing athletes to put their fears and expectations into words, and then process them ahead of time. This allows them to go into race day with a clear mind and a solid plan.

When you’re pursuing an FKT (Fastest Known Time), you have the luxury of choosing your conditions. You can wait for the perfect weather, the best time of day, and when your body feels primed. But with a race, you don’t get that same flexibility. Even with perfect preparation, race day can throw unexpected challenges your way: bad weather, a slight cold, or a misstep on the trail. That’s why planning for adversity is crucial.

Some athletes fear that preparing for setbacks might set them up for failure, thinking that they are mentally preparing for defeat. But the opposite is true. Thinking through “worst-case scenarios”—what if I trip? What if the weather turns? What if I feel terrible halfway through?—doesn’t invite failure; it helps you navigate challenges with confidence. If you already have a strategy for dealing with these potential issues, you’ll stay focused on your goal rather than getting bogged down in frustration or disappointment.

On the other hand, we also talk about preparing for success. This might sound strange, but it’s equally important. What happens if you feel amazing, the weather is perfect, you’re ahead of schedule, or your nutrition is on point? It’s easy to get swept up in the euphoria of a great day and push too hard, leading to burnout or a blown-up race. By rehearsing for the good moments too, you can stay grounded and pace yourself, ensuring you maximize those high points without overextending.

Ultimately, success on race day comes down to adaptability. It’s about balancing your mental and emotional preparation with physical execution. When you’ve thought through both the highs and lows, you can approach race day with confidence and grace, ready for whatever happens.

The most important part of this entire process is giving yourself the space to accept your best, no matter the outcome. Some races will go better than expected, while others may not. What matters most is that you gave everything you had at that moment. By allowing yourself to be satisfied with doing your best, you can truly enjoy the experience, the highs and the lows, and appreciate the journey that got you to the starting line.

Your performance on race day is not only about how fast you are or how strong you feel. It’s about how well you navigate the obstacles—physical and emotional—that stand between you and the finish line.

The post Race Day Mindset: Embracing the Present Moment appeared first on Wild Raven Endurance Coaching.

For most of my running career, I focused solely on cardio, especially running. I had never struggled with overuse injuries before, and I didn’t connect the dots that the biggest change in my routine was that I stopped strength training. When I was lifting heavy, I rarely got injured and felt strong. But after a few years without strength training, I started experiencing aches in my feet, knees, hips, and even suffered a stress fracture in my pubic bone.

For years, I kept experimenting with different shoes, thinking they were the solution to my problems. That’s when I met Kelton at Steady State Health, a physical therapist who changed everything for me. He encouraged me to lift heavy weights again and gave me corrective exercises to address my muscle imbalances. I was even on the verge of booking surgery for a bunion and Haglund’s deformity that caused me constant pain. But after six months of working with Kelton, I no longer had any pain—and I never needed surgery.

My mindset shifted, and I started learning more about the importance of corrective exercises. I became a certified personal trainer and corrective exercise specialist and now attend monthly coaching meetings Kelton hosts to keep learning. I also refer my athletes to him when they struggle with injuries. What I’ve learned, most importantly, is that it’s usually not the shoe, but rather muscle imbalances that can be corrected through strength training.

The right shoe should fit well, giving your toes room to splay and ensuring there are no hot spots. For road running, you might prefer a bit more cushioning and responsiveness to help propel you forward comfortably. For trails, good traction is key. Whether you prefer zero-drop or a traditional shoe, the key is finding what feels right for you.

It’s also a good idea to rotate between at least two different pairs of shoes. This activates different muscles and helps keep your feet strong. In addition to wearing the right shoes, you should also strengthen your feet with exercises like calf raises, toe raises, banded toe exercises, and ankle mobility work. The stronger your feet, the less likely you are to experience pain, and the more likely you are to improve your performance.

Incorporating a strength routine that includes heavy lifting with lower reps can prevent injury and make you a better athlete overall. And don’t forget core work—it’ll help you stay upright if you trip!

In closing, if the shoe fits and matches the terrain, go for it. But don’t forget to do your strength work, too. If you need help building a strength routine, reach out! And if I can’t help, I’ll happily refer you to someone who can. Your body will thank you for it!

Reduce pain and improve your performance!

Are you prepared to begin?

Let’s see if I can help you feel better so that you can perform better.

Reach out!

The post It’s Always the Shoe, Right? Wrong! appeared first on Wild Raven Endurance Coaching.

Recognizing When Training is Taking Over

We’ve all been there: balancing life’s demands—work, family, relationships—while trying to hit high-mileage weeks or train for a major event. But when you start to feel that training is consuming more of your life than it’s giving back, it’s crucial to take a step back and evaluate where you are.

Start by journaling. Write about how you’re feeling emotionally and physically. Are you constantly stressed? Does the thought of your next workout feel more like a burden than an opportunity for joy? Are you feeling overwhelmed by the demands of your training load? Sometimes just acknowledging these emotions can be the first step to regaining balance.

Processing and Adjusting to Changes

When life, injury, or illness forces you to scale back, it’s okay to grieve. It’s hard to let go of goals that you’ve been working toward for months or even years. But by allowing yourself to sit with those feelings—without judgment—you can begin to move through them. Healing emotionally from a shift in goals is just as important as physical recovery.

Once you’ve worked through the initial grief, you can start thinking about what would truly bring more balance to your life and training. It’s okay to scale back, and in fact, it can be essential for long-term health and success.

Setting New Goals: Less Can Be More

Choosing a shorter distance or a less aggressive goal can be a game changer for both your physical and emotional well-being. Sometimes, we are so focused on the allure of “bigger” races and goals that we forget that smaller challenges can be equally rewarding—and perhaps even more fulfilling. A lighter training load can free up more time for other important aspects of life, reduce stress, and help you find joy in the process once again.

Take stock of your current fitness, injury status, and life circumstances. If long runs or speed work are out of the question, what can you realistically manage? Instead of focusing on what you can’t do, focus on what you can do. Maybe it’s shorter runs, slower paces, or a different cross-training routine. Every step forward, no matter how small, keeps you moving in the right direction.

Balancing Training with Life

It’s important to avoid the trap of constantly raising the bar. Yes, it’s tempting to keep picking longer and harder races, but if your training is bringing more stress than joy, it’s time to step back. It’s okay to say, “This is enough for now.” Prioritize finding joy in your training. The key is finding that sweet spot where training enhances your life instead of becoming a source of stress.

Once your life starts to feel more balanced, you can gradually increase your training load and perhaps consider setting a longer-term goal again. But for now, embrace the smaller goals—they might bring you more joy and satisfaction than you expect.

Embracing Change with Acceptance

Remember that taking a step back or setting less aggressive goals doesn’t mean you’re giving up. It means you’re prioritizing your well-being. Grieving over a change in your athletic goals is normal, but allowing yourself to find joy in a new distance or a different event can give you something to look forward to.

By shifting your focus from “what could have been” to “what I can do now,” you give yourself the space to recover, physically and emotionally. It’s not about doing the biggest or longest event—it’s about finding balance and joy in the journey.

Moving Forward with Joy

Ultimately, the most important goal should be to enjoy your journey. Don’t be afraid to take a step back if life or your body demands it. Know that your athletic achievements don’t define your worth. Whether you’re conquering a new distance or taking a rest day, your value lies in the care you give to yourself, your health, and your happiness.

So, choose joy. Smaller goals can often bring unexpected fulfillment and balance. And who knows? You might fall in love with a new distance or even discover an entirely new aspect of your endurance journey.

Remember: It’s okay to adjust your goals. It’s okay to grieve. But it’s also okay to find happiness in whatever comes next.

Training should be fun!

helping you become your best self

Adjust your goals with personalized guidance.

If you need help finding balance in your training or adjusting your goals, I’m here to guide you. Let’s create a plan that works with your life, not against it!

Let’s talk!

The post Adjusting Your Endurance Goals: Finding Balance and Healing Through Change appeared first on Wild Raven Endurance Coaching.

When things fall apart, it’s normal to feel upset, disappointed, or even angry. We invest so much time and energy into training that when our plans are derailed, it’s easy to feel like we’ve lost something significant. This is where the process of grieving comes into play.

Acknowledging the Grief

Grief may seem like an unusual word to use when talking about missed races or training disruptions, but it’s a very real emotion. You’ve spent months, maybe even years, preparing for an event that suddenly seems out of reach. The excitement and anticipation you felt have been replaced with frustration or sadness, and it’s crucial to give yourself the space to feel those emotions.

Tip: Allow yourself to grieve. It’s okay to feel upset or sad. Cry if you need to, vent to friends, and allow yourself to sit with those feelings without pushing them away. If you ignore the emotions, they’ll only linger longer and make it harder to move forward.

Moving Toward Acceptance

Once you’ve acknowledged the emotions, the next step is acceptance. Acceptance doesn’t mean giving up—it means recognizing that something beyond your control has happened, and you’re adjusting your mindset to move forward.

For example, if you’ve been sidelined by an injury, you may have to accept that your goal will be pushed out a few months. You can still work toward it, just with a revised timeline. If you’ve faced a sudden illness or other life-changing event, the timeline for your goals may change, but they don’t have to disappear entirely.

Tip: Focus on what you can do rather than what you can’t. If you can’t run, can you swim or bike? If you can’t train at all for a while, what small things can you do to stay positive—like focusing on recovery or mental strength?

The Importance of Processing Emotions

Processing your emotions fully is key to healing and moving on. When we skip the grieving process or try to move forward too quickly, the sadness or frustration has a way of catching up to us later. By allowing yourself to work through your emotions—whether through talking, journaling, or reflection—you’ll move through them faster and with more clarity.

Tip: Try journaling about your feelings each day. Write down what’s going on, how it makes you feel, and what steps you’re taking to move forward. Writing things down helps externalize the emotions, giving you a clearer picture of your progress.

When Life Throws Unexpected Challenges

Injuries, illnesses, or life changes are part of the reality of training. While it’s hard to accept that setbacks will happen, acknowledging that they’re part of the process can make them easier to navigate. Think about how much stronger you’ll be, both mentally and physically, after coming through a tough situation.

If your event gets canceled or rescheduled, it’s okay to be sad about it, but then focus on how you’ll adjust your training to peak at the new date. If an injury forces you to rest, focus on recovery and how that break might actually make you stronger when you return.

Healing Through Acceptance

It can be incredibly hard to let go of a goal when you’ve worked so hard for it. But by processing your emotions, accepting the change, and adjusting your plans, you can continue moving forward—stronger and more resilient than before. The key is to allow yourself to grieve, and then embrace the changes ahead.

At the end of the day, this is your journey. Setbacks are just part of the process, but how you respond to them is what defines your success. You are capable of adapting, healing, and moving forward with grace and strength.

So, the next time life throws you a curveball in your endurance training, give yourself permission to feel, heal, and move forward—at your own pace. And most importantly, remember that joy and progress often come through embracing the challenges along the way.

Keep moving forward, one step at a time.

Need Support?

If you’re feeling stuck or need guidance on adjusting your training after a setback, I’m here to help. Whether it’s working on a new timeline, recovery strategies, or emotional support, we can work together to keep you on the path to success.

Are you prepared to begin?

Train your mind and your body.

Let’s work together to strengthen your physical and emotional game.

LET’S TALK!

I HELP PEOPLE BECOME THER BEST SELVES

The post Overcoming Adversity in Endurance Training: Embracing the Grieving Process When Things Don’t Go Your Way appeared first on Wild Raven Endurance Coaching.

However, this eagerness can lead to injury if not managed carefully. Our bodies need time to adapt to increases in intensity and volume, and pushing too hard, too soon, can set us up for setbacks down the road. The key to staying injury-free is training smart, not hard.

Recognizing When You’re Doing Too Much

In most cases, the signs of overtraining or injury don’t show up immediately. You might not notice any pain for a couple of weeks, even if you’ve been pushing too hard for too long. One of the most effective tools for injury prevention is a rolling 7-day training analysis. This means you’re not resetting your training volume at the start of each week, but instead consistently evaluating the past 7 days against the prior 7. This method helps give you a more accurate picture of how much strain you’re placing on your body.

For example, if you ran 30 miles over the weekend, but your training log resets on Monday, that mileage isn’t factored into your weekly volume. With a rolling 7-day approach, you’ll better understand if your body is being asked to do too much, too quickly.

The First Sign of Injury: Twinges

One of the earliest indicators of an impending injury is a small, sharp pain or “twinge” during or after a workout. It might seem insignificant at the moment, but ignoring it can lead to more serious problems down the road. When you feel that twinge, take it seriously. Look back at your training, and make adjustments. This is also the time to incorporate corrective exercises, reduce intensity or volume, and let your body recover. It’s tempting to push through, but addressing these early warning signs will save you from months of recovery.

The Path from Overreaching to Overtraining

Ignoring those early twinges and continuing to push your body can lead to a downward spiral of overreaching and eventually overtraining. As you enter this stage, your body will give you signals that it’s under too much stress. Here’s what to watch for:

• Elevated resting heart rate
• Fluctuations in your HRV (heart rate variability)
• Disrupted sleep
• Persistent soreness (DOMS that worsens over time)
• Mental fatigue and loss of motivation

When these signs appear, it’s your body’s way of telling you it needs more recovery time. Take a step back, add more rest, and prioritize recovery. If ignored, this stage can progress to a more serious issue: adrenal fatigue.

Adrenal Fatigue and Beyond

As overtraining progresses, your adrenal system may become overwhelmed. You might start to experience:

• Night sweats
• Appetite changes (either over or under-eating)
• Drastic mood swings
• Decreased performance and motivation
• Abnormal resting heart rate (too high or too low)

These signs are your body’s plea for more rest, more food, and more recovery. If you continue to push past this, the consequences can be severe, even leading to adrenal failure. At this point, your thyroid might go into overdrive, leading to symptoms like hair loss and even stress fractures. Your body will become weaker, and the road to recovery could take months or even years.

Learning from Experience: My Journey with Overtraining

I’ve been there—caught up in the thrill of progress and pushing too far. At one point, I ended up with borderline adrenal failure. My body was breaking down, and I had severe thyroid issues. I was losing hair, had constant night sweats, and felt sick all the time. My performance dropped, and I was fatigued beyond belief. It wasn’t until I experienced these drastic symptoms that I realized I needed to make a change. It took about a year to recover, and during that time, I learned how important it is to listen to your body.

How to Prevent Overtraining

Staying healthy and strong as an athlete requires awareness of your body’s signals. Here are some strategies to prevent injury and overtraining:

• Track your data: Keep an eye on your mood, pain levels, sleep quality, resting heart rate, HRV, and energy levels.
• Incorporate recovery days: These aren’t lazy days—they’re essential for muscle repair and overall progress.
• Eat well: Prioritize protein, healthy fats, and complex carbs. Fuel your body with what it needs to perform and recover.
• Modify when necessary: Some days, turning a run into a walk or skipping a workout altogether is exactly what your body needs.

The joy of sport is in the journey, not just your race results. Training with a healthy, long-term mindset will not only help you avoid injuries but will also keep you happy and balanced along the way.

Remember, progress is only sustainable when we listen to our bodies. If you need guidance on how to train smartly, stay injury-free, and enjoy your sport to the fullest, feel free to reach out—I’m here to help.

The post The Importance of Listening to Your Body and Avoiding Injury appeared first on Wild Raven Endurance Coaching.

Energy Levels: Fueling Your Body

Ever had one of those days where your energy levels are low, and everything feels like a chore? That’s your body telling you it needs more fuel. Maybe you didn’t eat enough the day before, or perhaps your training load has increased and your nutrition hasn’t caught up. This isn’t a sign of weakness; it’s a natural response to physical exertion. To combat this, ensure you’re eating enough nutrient-dense foods. Healthy fats, proteins, and carbohydrates are your body’s fuel, and you shouldn’t shy away from eating more when your body demands it. Ignoring hunger signals can lead to fatigue, decreased performance, and even injury.

The Power of Rest: Sleep and Downtime

Sleep is the cornerstone of recovery. If you find yourself feeling sluggish, irritable, or just not quite right, it might be a sign that you need more sleep or downtime. Your body does the majority of its repair work while you sleep, so shortchanging yourself on rest can lead to prolonged recovery times, increased susceptibility to injury, and a general sense of burnout. It’s not just about quantity, though—quality of sleep matters too. Aim for a consistent sleep schedule and a sleep environment conducive to rest. Don’t be afraid to take an extra rest day or turn a planned workout into a light activity like walking or stretching if you’re feeling run down.

Recognizing the Good Days: When to Push

On the flip side, there will be days when you feel amazing—your legs feel fresh, your energy is high, and you’re excited to get out there and crush your workout. These are the days to push a little harder than planned. Your body is telling you it’s ready for more, so take advantage of it! Just remember, even on these days, listen to your body’s cues. If something starts to feel off, it’s okay to pull back.

Life Happens: Flexibility in Training

Life is unpredictable. Sometimes, work, family, or other obligations get in the way of your training. It’s easy to feel guilty when you miss a workout or have to cut back on your training, but it’s essential to be flexible and understand that training is a long game. Missing one workout or even a few won’t derail your progress as long as you’re consistent over time. What’s more important is how you respond—don’t try to make up for missed workouts by overtraining the next day. Instead, ease back into your routine and trust the process.

Illness and Recovery: The Importance of Taking Time Off

When you’re sick, your body’s energy is focused on getting you better, not on training. Trying to push through an illness can prolong your recovery and make you more susceptible to further illness or injury. It’s crucial to listen to your body during these times. Rest, hydrate, and give your body the time it needs to heal. When you’re feeling better, ease back into your training rather than jumping back in at full intensity.

The Mental Side: Stress and Mood

Your mental health plays a significant role in your physical performance. High levels of stress, mood changes, and a lack of motivation are all signs that something is off. This could be your body’s way of telling you that you’re overtraining or that you need to adjust your training load. Don’t ignore these signs. Mental distress can lead to physical fatigue and injury, just like physical overtraining can.

Recognizing the Signs: Objective Measures

There are objective ways to monitor how your body is responding to training. A high resting heart rate, abnormal HRV (Heart Rate Variability) readings, increased respiration, changes in appetite, weight fluctuations, and decreased motivation are all signs that your body needs more rest. If you notice these signs, it’s time to reassess your training plan and make adjustments. Sometimes this means reducing intensity, cutting back on volume, or taking an extra rest day.

The Joy Factor: Having Fun in Your Training

At the end of the day, the most important aspect of training is joy. Training should make you feel good, both physically and mentally. If it becomes a chore or you dread your workouts, it’s time to reevaluate. Don’t be afraid to make changes to your training plan to bring back the joy. Whether it’s trying a new type of workout, incorporating more rest days, or just changing your mindset, finding joy in your training will keep you motivated and healthy.

Conclusion: Listen, Adjust, and Thrive

Your body is always communicating with you. By tuning in to these signals and adjusting your training accordingly, you can avoid burnout, stay injury-free, and most importantly, enjoy your journey. Remember, training is not just about pushing your limits—it’s about working with your body, not against it. Listen to your body, honor its needs, and you’ll find yourself not only performing better but also feeling happier and healthier in all aspects of your life.

Choose joy in your training and allow yourself the flexibility to adapt and thrive.

The post The Importance of Listening to Your Body: A Guide to Healthier Training appeared first on Wild Raven Endurance Coaching.