Train Smarter, Not Harder
Achieving peak performance isn’t just about pushing your body to its limits. It’s about learning to care for it, listen to its signals, and give it what it needs to thrive.
Here are our tips on how to train smarter by balancing effort with recovery and keeping your body and mind in top condition.
Know Your Normal
Every athlete’s body has its own unique rhythm. Understanding what’s normal for you: how you feel when you’re training well, resting well, and eating well, is key. When something feels off, paying attention to changes can help you catch potential issues early and keep performing at your best.
Listen to Early Signs
Your body often whispers before it shouts. Don’t brush off early indicators that something might be wrong. These can include:
Female Athletes: Missing or irregular periods should never be ignored. If your cycle stops or becomes inconsistent, it can be a sign of low energy availability, which can lead to REDs. Speak to a sports medicine professional if you notice any disruptions.
Male Athletes: Fewer than three morning erections per week can indicate your body is under stress or lacking adequate fuel. If this is something you’ve noticed, don’t be afraid to consult a doctor. Though it's not always our favourite topic to talk about, early intervention can prevent bigger issues.
Unexplained fatigue: Feeling drained even when you’ve slept well
Mood swings: Irritability, anxiety, or feeling down without a clear reason can signal hormonal or energy imbalances
Performance dips: Struggling to hit your usual training targets, experiencing slower recovery times, or feeling “off” during workouts can all be signs of REDs
No matter what you’re noticing, don't delay in seeking support. Whether it’s weight changes, low energy, or pressure to perform, opening up to a trusted coach, registered dietitian, or athletic trainer can help guide you in the right direction and prevent long-term consequences.
Prioritize Recovery
Recovery is often overlooked, but it’s when your body repairs itself and gets stronger. Without enough rest, the hard work you put into training can go to waste, or lead to injury and setbacks.
Sleep: The Non-Negotiable Recovery Tool
Aim for 8 to 10+ hours of sleep each night. Quality sleep is essential for muscle recovery, hormone regulation, and mental focus. Skimping on sleep doesn’t just affect performance. It can weaken your immune system and make you more prone to injuries.
Active Recovery: Movement Without Stress
Incorporate light activity on recovery days to keep your body moving without adding strain. Activities like stretching, yoga, swimming, or casual walks can promote blood flow, reduce muscle stiffness, and support overall recovery.
Measure What Matters
Success in sport isn’t just about setting personal records or winning medals. While these achievements are important, a long-term approach to performance should also prioritize overall health and wellbeing.
Track key indicators that reflect your body’s readiness and recovery, such as:
Energy: Are you energized throughout the day, or do you feel constantly fatigued?
Recovery: Are you bouncing back quickly and effectively after intense workouts?
Wellbeing: Are you mentally and physically balanced, or do you feel overwhelmed or off-track?
By broadening your definition of success, you can avoid burnout and build a sustainable foundation for growth in sport and life.
Focus on the Bigger Picture
Every athlete’s journey is different, and there’s no one-size-fits-all approach to training. The key to long-term success is learning to respect your body’s signals, recognize when things aren’t right, and prioritize rest and recovery as much as training.