Athletic success cannot be forced. It is far more a question of taking a consistent and calm approach. We point out the 5 mistakes you should avoid this year to ensure your goals become a reality.

1. Haphazard training

New Year’s resolutions and athletic goals are very important for your motivation and especially help you start training with enthusiasm at the beginning of the year. For long-term success, however, it is crucial that you train regularly over several months, gradually increase the load, and incorporate a recovery week on a regular basis.

2. Monotonous units

It is clearly of prime importance that you introduce a training stimulus. However, if this is always exactly the same in terms of duration and intensity, the body’s adaptive response will also be moderate. You should in fact try to differentiate these two parameters and constantly challenge your body with intensive or extensive units of varying durations, so it has to adapt. Doing three-quarters of your units in the extensive zone, and one quarter in the intensive zone has proven to be effective. 

3. Lack of recovery

Training and recovery belong together like the ebb and flow of tides. This is also no different in the new year. Anyone who sins in this area will sooner or later pay for it in the form of a fitness slump, injury, or motivation crisis. Make sure that your training volume fits in with your other commitments, such as work, family and other hobbies, and give sleep priority - it is the most important recovery method.  

4. Wanting to force something

“Grass does not grow faster if you pull it.” This African proverb puts it in a nutshell and is fully justified in sports. The various adaptation processes such as, for example, replenishment of the energy reserves or regeneration of the connective and supporting tissue quite simply need time. They cannot be sped up. But they can be supported, for example, through optimal nourishment, training stimuli that are sensibly coordinated, or the necessary rest periods. 

5. One-sided training

A lot of athletes still make the mistake of thinking that their athletic competitive goal can only be achieved through as many training kilometres as possible. This one-sided training, however, leads to very thin ice! It is important to understand that your endurance performance capability is supported by several pillars (strength, coordination, flexibility, speed). The weakest of these pillars will effectively limit your performance. Conversely, the prerequisite for an increase in performance capability can be achieved by strengthening these pillars. You should therefore try to avoid one-sided training and instead make your training versatile. You’ll see that in this way you’ll get faster and suffer less complaints. 

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