How to overcome a bad training day

Updated: May 8, 2020

Scenario: You’re not far off your (*insert target here*) goal – and you’re starting to get antsy about reaching the finish line. Or maybe you’ve just started on your fitness journey: you’re an eager beaver and you’re ready to smash out your training session.

Either way, you come away coming completely deflated and defeated. Either having had a bad training session, or not even being able to finish it. We’ve all been there. This is not your last bad training session either. Bad training days are a gift from the fitness gods because of the valuable lessons you take away from it; learning more about yourself, your body and your ability to deal with change and setbacks. Take that bad day and run with it – and use the tips below to help you get back on track.

" Never forget that working out first and for most is for your physical and mental health. The aesthetic is just a bonus. "

Bad training days happen - accept it!

Sometimes we go to fast, sometimes we are ill prepared and sometimes we just aren’t in the zone. Accept that you had a bad training session, don’t hold it against yourself and move on. You can’t take back your work out, but you can take away some valuable lessons on why you might have gone wrong. This will help you prepare for next time.

Food is #bae

Nutrition is a major factor in the success or failure of your work outs. Whether you choose to train fasted or train fed ( that’s a debate for a different time) the food you ate in the days leading up to your training session play a large factor. Maybe you carb loaded a little too much before your run and now you’re feeling bloated and heavy. Maybe you train fasted in the morning (which is fine) but you didn’t have a decent meal the night before and now your body is running on even less than empty.

Ensure that you’re eating a nutritionally balanced diet whether you work out or not. Food is made for fuel just as much as it is an enjoyment. Don’t punish your body by poor food choices and then trying to smash out a workout. Your body will reward you!

Limit the number of sessions you train per week

When we are starting on our fitness journey or we’re close to our goals, sometimes we train too much. Rest days are a godsend and are just as important as training days, because they allow your body to re-cooperate, absorb the nutrients from the food you’ve been eating and heal. You wouldn’t run on a broken leg (they need to rest and heal right?), so don’t run when your legs need a break. You’ll find if you’re working out 6-7 days a week, cut back one or two sessions. Enjoy those rest days and eat well. You’ll find you’ll go back to your workouts with a newfound energy and positive outlook. Plus, your body will be more ready to sustain any damage it incurs.

To pre-work out or not to pre-work out - that is the question!

Some people are anti supplements and that’s totally fine. If you are looking for a bit of a boost, do some research on a pre-workout that may fit into your routine and test it out.


· Pre work out is not for everyone. If you don’t feel like it’s working for you, stop taking it.

· Pre-work outs are a supplement only. They are not a magic cure but rather a helping hand.

· Eventually your body will get used to it. Cycle your pre-work out to see better results.

· Not all pre work outs were created equal! Do your research.

There’s not such thing as a bad training day

Finally, you may not have reached the goal you set for your workout. However, you got dressed, went to your local park or gym, and attempted a workout. Never forget that working out first and for most is for your physical and mental health. The aesthetic is just a bonus. Next time you feel like you didn’t have the best session, remember the effort it took for you to work out, the endorphins you’ll still be pumping and the added benefits to your bones, heart and brain. Your body comes first, your looks come second. Always.

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