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While Brad Pamp designs your weekly training plan, it's crucial to stay aware of your overall wellness and lifestyle demands. For instance, if you're feeling unwell, the weather is cold and rainy, you haven’t gotten enough sleep, and you’re facing family or work challenges that require your full attention, it may not be the best time to tackle a long or intense session prescribed by Brad Pamp.In such cases, the smarter choice might be to skip the training session or even take the entire week off to recover. It's often better to prioritise your fitness and health by resting rather than pushing yourself too hard when you're already fatigued.
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Illness Rules
⚠️ When in doubt - consult your Doctor.
Sore throat (as in razor blades) - you're out! No training until swallowing is comfortable. It's likely the next phase will be a higher temperature. Mixing a higher temperature and activity offers little benefit.
Higher temperature - you're out! Wait to train until your temperature is considered normal. You will likely be out for 2-3 days.
Chesty cough - you're out! Anything below the shoulders has you sidelined. Wait for chest congestion to settle before returning to training.
Head cold - clean your nasal passage through a sinus netty pot (salty water). Lower your DTi by 5 beats (HR BPM) and take the first 10 minutes of your session super easily.
Sinus infection - clean your nasal passage with a netty pot and enjoy a warm, steamy shower after your session.
Hangover - before starting, consume a small glass of salty lukewarm water. Play up - turn up! Go!
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Injury Rules
⚠️ When in doubt - consult your Physiotherapist or Sports Chiropractor.
Achilles tendon strains - self-massage with a sports liniment, practice pre-run calf raises (slowing the lowering phase), walk for 5 minutes, run on the flats and avoid ascents & sand, slow or stop if pain increases. Compress and consult your practitioner.
Hamstring strains - roll your hamstrings with a foam roller, walk briskly, avoid ascents and shorten your stride. If pain or dysfunction continues, consult your practitioner.
Plantar fascia (foot arch) - Self-massage, roll over a Coke bottle, avoid ascents & sand, and slightly increase your cadence (see Part 4 run tech).
Shin splints - consult your practitioner. Walking, new shoes, self-massage, running on grass, and increasing miles progressively can help.
Lower back pain - consult your practitioner. Practice conservative core strengthening routines, including appropriate and bespoke stretches.
Hip & pelvis concerns - consult your practitioner. Consider a few 45' squats before running, run a grass or a treadmill, and stretch your hip (figure 4 stretch).
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Last word on DTI, again!
You will likely notice that your DTI control is limiting your running speed and progression. This is completely normal. Engaging in lots of DTI training is essential for building your best running performance and overall health. It helps develop your functional strength and enhances your ability to efficiently metabolise stored fat. However, this process takes time.
Additionally, data reveals that 95% of runners experience injuries. Monitoring your DTI limits significantly reduces the risk of injury. Allow your speed and endurance to develop gradually while maintaining your health.