10 Spring Training Tips from an Aspiring Olympian

Trevor Hofbauer is currently one of Canada’s fastest half marathon runners and he’s just getting started. The former basketball player turn runner is a New Balance athlete with his sights set on running at the 2020 and 2024 Olympics. Now training with Speed River Track and Field Club in Guelph, Ontario, Hofbauer has the worth ethic and confident mindset to turn his goals into reality. Hofbauer shared  his top spring training tips so you can have your Olympic training moment, and get into the groove for the running and racing season ahead.
Positive mindset.  With Spring training right around the corner, the biggest contributor to personal success starts with your mindset. No matter how tough a workout can be or how much you’re dreading a long run/workout, keep your mindset positive. We all go through rough patches, so look at the big picture at move forward.

Consistency. Staying consistent will prevent injury, allow your body to fully adapt to your training, and fine-tune you for that spring race.

Focus on big goals. This tip ties in with the positive mindset. It’s extremely important to train your mind just as much as your body. With every training program, I have fully invested into the purpose of each run/rest day/race/meal to better serve me for the big goals. By doing this, you’ll accomplish more than you think otherwise.

Proper nutrition.  Nutrition is key to a good workout and proper recovery. I start my mornings off with a bowl of Stoked Oats oatmeal because it sits well in my stomach and gives me the energy to complete each run fully. Sticking to a proper breakfast routine will also train your body for race day, preventing the likelihood of any race day mishaps.

Remain hydrated. Hydration will also benefit your workout performance and recovery. As the temperature increases throughout the spring, it’s important to consume enough liquids as dehydration can be counterproductive to your training. It’s also important to train your body with hydration products for your upcoming race (especially the marathon) to prevent any midrace stomach issues.

Ensure you have proper footwear.  If the tires on your vehicle needed to be replaced, would you continue to drive on them knowing they could fall apart at any time? The same applies to your footwear. I think it’s very important for every athlete to have 2-3 different shoes on rotation at any given time. Wearing shoes with varied cushion levels and different fits will strengthen your foot, decreasing the likelihood of injury in the process. Wearing different shoes will also prevent you from freaking out when a brand tweaks ‘your favourite shoe that you’ve worn for 5 years’.
An employee from your local run specialty store can size you up with the perfect shoes for you.

Train for the race, not the workout.  We all know somebody that brags about their workouts, but does one workout really destine you for a good race? No. Remember, your training for a race and all the workouts leading up to that race are meant to strengthen you for the race. Putting in work, consistently, will benefit you more than hammering a periodic workout.

Don’t sweat the small stuff.  I think it’s average for athletes to have rough patches in a training program. On the days when our bodies are overly sore, fatigued, ill; value rest more than forcing out that run. Yes, it can be mentally tough doing so, but this can prevent any further damage from being done and taking one (or a couple days off) is better than taking a few weeks off.

Don’t try anything new on race week. A few common mistakes athletes make on race week is trying a new food, trying a new brand of shoes, consuming a different kind of gel. Remember, you’ve had all spring to try new things and the race week is not the time to do that anymore. Stick to and have confidence in your routine.

Music. For some, listening to a good playlist before a workout/race gets them into the zone. For others, silence or interaction gets them into the zone. Whichever you prefer, I think music is important. My go-to artist before a race is Linkin Park.