Every Olympic Games fills our feeds with athletes who have spent years chasing a single moment, and it's hard not to be inspired (we've cried at more than one sneaker ad). It can also be a little humbling to watch someone half your age win gold while you weigh up leftover pizza for breakfast.
The good news is that the habits behind elite training scale down nicely. You don't need a medal goal to borrow them. Here are six training principles fit for an Olympian, adapted for the rest of us.
How do Olympians set training goals?
Elite athletes don't just say "I want to swim fast." They break a big goal into lots of smaller, specific ones and look at every piece that goes into the bigger picture.
If you want to run a marathon but have never run more than a few miles, 26.2 can feel impossible. A plan of smaller targets, such as a first 5K, then a 10K, then a half, builds endurance and gives you a regular sense of progress. That approach has research behind it: a meta-analysis of 45 studies found that goal-setting interventions had a medium-sized positive effect on physical activity.
Why does a training schedule matter?
Olympians plan each day's training well in advance. Your own schedule keeps you focused and accountable. Put workouts in your calendar like any other appointment and tick them off at the end of the day; once they're written down, you're far more likely to do them.
As a baseline, the Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate activity a week, plus muscle-strengthening activities on two or more days. Build your plan around that and add from there.
What are the benefits of cross-training?
Most elite athletes spend part of their week on training outside their main event. Mixing in different activities works muscles your usual routine skips, gives overused ones a break and, just as importantly, keeps you from getting bored.
Find a few types of exercise you enjoy, such as running, cycling, swimming, strength work or yoga, and rotate them through your week.
Why is good form so important?
Near-perfect form should be one of your main priorities. Good technique helps you avoid injury and makes sure the right muscles are doing the work.
Ever been at the back of a class feeling like a champ until the instructor adjusts your position, and suddenly the same move feels twice as hard? Remember that feeling. To get the most out of a workout, it's all about form. If you're unsure, a session or two with a qualified coach is money well spent.
How should you eat to train like an athlete?
What you do outside training matters as much as the training itself. Recovery, sleep and nutrition all determine how well your body adapts.
Protein is a good example. The International Society of Sports Nutrition recommends that most people who exercise aim for 1.4 to 2.0 grams of protein per kilogram of body weight per day, spread across meals. Whole foods should come first, but a shake helps on busy days or when you're tempted by the office chips. So Lean & So Clean provides 23 grams of organic plant protein per serving, and our guide to how much protein you need goes deeper.
Gut health is part of the picture too. A daily probiotic such as Trust Your Gut Daily Essential, with 16 billion CFU and organic prebiotics, is an easy habit to add alongside a varied, fiber-rich diet.
Why train with a team?
Olympians rarely train alone, and you shouldn't have to either. A group with similar goals keeps you motivated on the days when all you want is the couch and that leftover pizza.
A team, a running club or a regular class gives you accountability and people to swap ideas and war stories with (because, let's be honest, nobody else wants to hear about your shin splints). For more ideas on staying consistent when the weather turns, see our winter workout motivation tips.
Following these tips won't guarantee you a spot on the podium, but people might mistake you for an Olympian.
