Sport and fitness patterns
Train safely and keep improving, without injuries or burnout.
Most setbacks in sport and fitness come from doing too much too soon, skipping the boring parts or ignoring recovery. The patterns in this area cover warming up, building load gradually, resting, and sharing training spaces with others.
Patterns in this area
- Increase training load graduallytechnique
Enthusiasm makes it tempting to add too much too soon, and the body often responds with niggles, injuries or burnout a few weeks later.
Applies when
- you're starting a new training routine or returning after a break
- you're working towards a goal, such as a longer run or a heavier lift
- you train regularly and want to keep improving without getting hurt
- Plan rest and recoveryprocess
Training hard every day feels productive, but without enough recovery you get more tired, less fit and more likely to be injured.
Applies when
- you train several times a week
- you're following a programme or working towards an event
- you notice fatigue, poor sleep or stalled progress
- Sharing the gymetiquette
A gym is shared space and shared equipment, and small habits like leaving weights out or camping on a machine make it slower, messier and less safe for everyone.
Applies when
- you train at a public, workplace or university gym
- the gym is busy at the times you go
- equipment such as racks, benches and machines is shared
- Warm up before you trainpreparation
Starting a workout cold feels stiff and sluggish, and jumping straight into hard efforts makes poor technique and strains more likely.
Applies when
- you're about to run, ride, play a sport or lift weights
- the session includes fast, heavy or high-intensity work
- it's cold, early in the morning or you've been sitting for a long time