{"id":216715,"date":"2022-01-21T08:56:47","date_gmt":"2022-01-21T08:56:47","guid":{"rendered":"https:\/\/wandsworthphysiotherapy.co.uk\/new-years-fitness-goals\/"},"modified":"2025-08-12T12:11:57","modified_gmt":"2025-08-12T12:11:57","slug":"new-years-fitness-goals","status":"publish","type":"post","link":"https:\/\/wandsworthphysiotherapy.co.uk\/new-years-fitness-goals\/","title":{"rendered":"New Year’s fitness goals?"},"content":{"rendered":"

Have you set yourself a New Year\u2019s fitness goal?<\/span><\/h1>\n

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Does it involve running a marathon, an ultra or completing a triathlon?<\/p>\n

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Or do you just want to get fitter, stronger and leaner?<\/p>\n

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Have you considered not only the training plan but how to periodised this to prevent getting injured?<\/p>\n

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We see people with amazing fitness goals all the time – marathons, iron man\u2019s and ultras are standard, but also rowing across the Indian Ocean and Atlantic, mountaineering, and expeditions in the arctic to name a few.<\/p>\n

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And with the New Year upon us it\u2019s prime time to set you sights on a new achievement. You\u2019ve thought about the training plan, the nutrition and the equipment and tech. But have you considered how to periodise your training? Or factored in recovery weeks, the S and C required, Pilates, flexibility training or sports massage? Have you even considered a pre-event training biomechanical assessment?<\/p>\n

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Periodising your training is one of the most important factors when you are training for an event. When do you peak and taper and how can you factor in recovery weeks into your plan? I would normally recommend 3 weeks of progressive loading then a recovery or download week. This is the concept of load management and will help to prevent tendon injuries for example.<\/p>\n

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One of the most common things we see at the moment with people working from home is people being more sedentary than usual during the day. You are no longer walking to the station, standing on the train, walking to the office, going out to grab lunch etc. People’s step count has dropped from 10,000 a day to 2000-3000. Then when work has finished, you\u2019re off to the fitness class or gym with little or no warm up and thrash yourself as hard as possible.<\/p>\n

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Your body can\u2019t cope with these extremes, and it may well lead to an injury occurring. Be sure to get up and move around more during your day and spend 10-15 minutes doing a thorough warm up prior to high intensity exercise.<\/p>\n

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