Undoubtedly, the first thing we must take into account is the goal setting, whether it is a race, to better stand those paddle matches or to improve your time on the water. It is key that you always keep in mind what you have set out to achieve. You will have to leave your comfort zone and that will make the training hard on some occasions but, being motivated, you will surely get it. Trust in you and think about how happy you will feel to achieve it.


The road is long and the idea is to enjoy it, so do not rush and let yourself be advised by the coaches of your sports centre. They will help you plan your workouts to progress slowly and thus avoid muscle overloads. Be patient and the results will appear.


You have already proposed the objective and you have the training plan in your hands, so now there is a difficult task ahead: fulfil it. And for this, it is important that you organize your agenda. Find that moment of the day in which you can safely dedicate it to training, and mark it as an important task. Set the days of the week and the time you will devote to it, and remember that perseverance is key to improve. Otherwise, that gained with much effort can be lost quickly.


Nowadays there are a good number of applications and wearables that allow us to measure the physical exercise carried out. They are important, as they help us record our training to see the evolution obtained over time, either in distances travelled, in race times or in power generated in bike training, for example. They can also synchronize with the scale to perform a body analysis that indicates muscle and fat percentages. All these data will make you see your progress in a simple way, encouraging you to continue striving every day a little more.


A good rest is a key to training in the right way. The more you challenge yourself and push your body to its limit, the more important it is to rest properly between training sessions. Try to sleep, at least, eight hours every night, although we are aware that stop watching your favourite series will be a great sacrifice. But you will see that it is worth it. You should also avoid exercising too close to bedtime. Here we can also help with new technologies because, if you wear an activity bracelet, you can see how much you have slept and how you have done it.


Proper nutrition is crucial to increase the success of resistance. If you are a runner, carbohydrates, such as whole grains, brown rice and oats, are the key to ensuring that you have enough energy before a long road. Avoid refined foods and sugar. After training you have an optimal window, about an hour, to eat some food that gives you protein. In any case, we advise you to consult a nutritionist who will design an individualized diet based on your needs.

Finally, better if you can train with more people. It will help you stay motivated and committed. When you meet more people, it will be harder for you to skip the training, and among all of you, you will be encouraged to achieve the objectives.

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