I train to be a better coach. It’s in everyone’s interests for me to get my training in – I just don’t perform at my best if I’m not mentally and physically in the zone. I currently train six times per week. I split this into three runs (one long run and two interval track sessions) as well as three strength sessions. My strength sessions focus predominantly on the whole body using compound moves such as squats, bench presses, chin ups and lunges. I always ensure I have at least one single leg (unilateral) move in a session too, which helps correct imbalances. This is particularly important if you are a keen runner. My favourite session is one that includes plenty of upper-body pushes and pulls – this gets a great pump on and leaves you feeling amazing.
Variety is important when it comes to running. I often switch up my running scenery to keep my body and mind stimulated. Some weekends, I travel down to Cornwall (restrictions permitting) to train on sand dunes, cliffs and trails. When I’m in London, I often head to Epping Forest, the track at Battersea or just hit the roads if I’m short on time. Every Monday evening I coach and jump into an interval track session with my running crew, Track Life LDN, down at Battersea, where the atmosphere is electric. If you enjoy training, you’re far more likely to stick to it – it’ll soon become playtime rather than just ‘training’. If you hate your training, it’s unlikely you’ll be consistent in the long run.
Don’t discard strength training. Resistance training is crucial, especially once you hit 40 when testosterone levels drop significantly. Strength training raises testosterone levels and will keep you feeling strong and energised as you age. In general, the average male responds well to two to three strength sessions per week, as well as one or two cardio workouts.
It pays to think about your technique. One of the most common mistakes men make in the gym is lifting weights that are too heavy with poor technique. As men, we often train with our egos and forget this isn’t the most effective way. It pays to slow down too, with studies showing slow-tempo training is more beneficial to building lean muscle mass.