A Challenge Is Just the Warm-Up
I’ve noticed a surge in fitness challenges on social media lately. There are 30-day squat challenges, 100-mile monthly challenges, plank challenges, and the energy is palpable. People are enthusiastic, they sign up, and they proudly post their Day 1 progress.
However, here’s what worries me: many people don’t complete the challenges. Even those who do finish the 30-day challenge often celebrate and then abandon it.
Let’s be honest with ourselves. A challenge is not the ultimate goal. It’s merely a warm-up. To truly reap the benefits, you must commit beyond the finish line. Consistency trumps intensity every time. Physiologically, it takes approximately 6 months of consistent effort for a habit to form in your body, leading to adaptation, strength gains, and even a sense of addiction to the activity.
Let me provide a real-life example. I frequently encounter the 100-mile monthly challenge. For the general public, that may seem daunting. But for a seasoned long-distance runner, let’s break it down.
I’ve always recommended that our long-distance runners aim for 30-40 miles per week to maintain their fitness. Even if you’ve recently completed a half-marathon, your long run should still be at least 13.1 miles once a week. Why? Because your body is capable of it. You’ve proven it. You’re already halfway to your next race.
If you only run 100 miles a month, that equates to 25 miles per week. This is the minimum amount that someone training for a 10K or a 10-miler should be doing.
Therefore, if you’ve completed a half or full marathon and are reducing your mileage to 100 miles a month and labeling it as maintenance, you’re not actually maintaining your fitness. You’re detraining.
Don’t train solely for the next race photo. Train to stay prepared. Maintain your endurance so that when you decide to pursue your next personal best or marathon, you don’t have to start over from scratch. You’re already there.
That’s when you can truly call yourself a RUNNER. Not someone who participated in a challenge, but someone who lives the title and has no excuses.
This week’s homework from Coach:
- Don’t chase the challenge. Chase the lifestyle.
- If you’ve previously completed a 13.1-mile run, make sure to include it in your weekly routine of 30-40 miles.
- Show up for the Thursday track session, the Saturday hills workout, and the Sunday long run.
If you’re a walker or just starting out, come see me at the track. I’ll tailor a weekly plan to help you reach your goals and finish the race. Together, we’re one community, one banner, and one goal.
See you on the pavement,
Boogie Down Bronx Runners
Pioneers in Community Wellness, Health & Fitness.
Perez-Maymi JD., MS., BS., AS.
Certified Adult Distance Running Coach