How You Can Stay On Track While Working From Home

How You Can Stay On Track While Working From Home

In the last year or so, many people and businesses have been forced to do their work from home, and for some people, that’s not been easy. Even if your work has been on hold for a while, you need to get back on track at some point, and that’s not always easy when you’re stuck inside the same four walls rather than your usual work environment. Luckily, with the tools available, a lot of businesses and job roles are still able to do their work, even if they would have previously needed to be face to face with their clients and colleagues to get things done before.

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Designate your workspace

If you want to still be able to get things done while you’re working from home, you need to make sure you still have a workspace that you can use. While your office might not be accessible anymore, you can set one up in your living space! Even if it’s a small part of your room, it can be easier to work if you have allowed yourself a set amount of space to allow you to be productive. Even if it’s just a desk with your laptop, having an area that lets you set apart your workspace from your home makes it a lot easier to get back into the working mindset without leaving the house!

Remove distractions

If you’re going to work effectively when you’re at home, you need to make sure the usual distractions that are in your living space, are out of reach when it comes time to work. Making sure your TV isn’t easily accessible, or your phone isn’t lying around when you’re trying to get things done. Being at home makes it much easier for you to be more relaxed and less strict with yourself – so making sure you don’t have these distractions around for you to turn to when you’re feeling bored is very important.

Make full use of the tools available

If you’re going to be able to do your work effectively, you’ll want to be making full use of the tools that are available. There are many tools for businesses to use to keep things on track, and even someone like a trainer can learn how to manage online clients for personal training. You don’t have to surrender your business and income while you’re in lockdown, and you can still work with your clients – limited as it may be.

Remember to keep it professional

Like mentioned before, being at home makes it far too easy to feel more relaxed, but it’s important that you’re able to discipline yourself. You still have to make sure you’re earning your income, and it’s best to make sure for the period of time that you’re working – you act as if you were at work in the first place. If you want to be able to stay productive, you should be sure to act professionally while you work.

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Planning to Buy a Car? 4 Things You Should Check Before You Hit the Road

Now that you have decided to buy a new car and you have the budget for it, it is time to do a final thorough inspection before hitting the road. Being prepared and knowing what to look for in a new car will benefit you. So, use the following checklist to make sure that you have the real experience before making the final decision and driving away with your new car.

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Evaluate your budget

Before you enter that dealership searching for the latest car models and test-driving cars, you must determine your budget and how you will pay for your new vehicle. Do you have any saved money for the down payment? Go back to your recent bank account statements as well as your monthly bills to determine whether you can afford to buy the car, whether it is new or used.

While evaluating your budget, make sure to include other maintenance costs. Also, remember that some cars use premium fuel that will likely add to the general costs of maintenance. In simple words, make sure that you can afford to buy the car and maintain it well.

Determine your wants

Once you have determined how much your car will cost and if you will be able to afford it, it is now time to evaluate your needs. People have different wants, so if you are in your mid-twenties, your needs will broadly differ from an older person who has a family. So, create a list of your decisions regarding the car safety features, size, fuel consumption, and other options.

Having this list with you will help you determine the type of vehicle that will suit your needs. Also, consider listing everything else you want, which is not a must-have, like conveniences, technology, and add ons.

Research the best models and brands

Now that you have a list of what you need, you can go ahead and pick the specific brand of car that will suit your needs. You can compare online listings to find well-reviewed vehicles, safety ratings, and the average lifespan of the car you pick.

As much as it is vital to compare online listings, it is more advisable to seek the help of a professional, therefore, consider going to a local dealership or visit a Peugeot Dealer and pick your ranked choices for a test drive.

During the test drive, make sure that you pay close attention to the car’s comfort, handling, and acceleration. Also, you should check the following features in the vehicle before making a decision:

  • Tyres
  • Battery
  • Exterior
  • Body parts
  • Doors
  • Windows and the windshield

Consider the price

Do you have a vehicle that you can trade-in? If so, make sure that you know its value even before going to a dealership. If you feel that the dealer is not offering you the needed value for your car, don’t be afraid of walking away; go to another dealer. Additionally, you can choose to sell the car independently and use the money as part of the down payments instead of trading in the car.

Buying a new car is a thrilling process. However, it can be quite overwhelming since it needs you to be diligent all the way. You can save time and money by evaluating your budget knowing your needs, especially if you want to buy a family car, research the best models, and determine the cost.

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4 Ways to Save Money When Buying a New Car

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For everyone who owns a car, the time comes to say goodbye to the car that has been around for some time (and do you well) and replaces it with a new car. Whilst this is exciting, it can be expensive to replace your current car with a new one. 

If you are worried about whether or not you will be able to replace your car, then the good news is that we are here to help you try and save yourself money. 

We have put together four ways to save money when buying a new car. 

1. Watch out for extra costs 

Sometimes a great deal isn’t quite what it first appears to be. Attractive-looking deals may sway you, only for you to find that there are a variety of extra and hidden fees that you are charged later on. This is not only misleading, but it can also mean that you end up spending out more than you would have if you stayed away from that deal, which means that it is not always the right choice to make.  

2. Try and buy during the off-season 

Believe it or not, but cars have off-seasons for sales too. This is usually focused around the Christmas period, which means that if you want to get great deals, discounts and lower prices, then this is the time that you should look. You may not always see these great deals straight away, but you can definitely ask your local dealership to try and do something on the price for you at this time of year.  

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3. Look for 0% APR deals 

From time to time, car dealerships want to try and encourage as many people as possible to buy new cars. When this happens, you will find a significant number of deals out there to choose from. You may even find, if you look hard enough, that you can secure a 0% APR deal on your car of choice,  whether it’s an MG or a Corsa which means that you don’t have to worry about paying interest as well as paying off your car.  

4. Think about what you can afford 

When it comes to buying a new car, one key thing is to make sure that you are aware of how much you can actually afford to spend out. That way, you won’t end up spending more than you can and out of pocket in the long run. Car payments can cost you a lot in the long run, which means that you need to carefully consider them before you sign up. You don’t want your new car to leave you without any money, or even worse, in financial difficulty in the future.  

As you can see, you can buy a new car and still try and keep the costs down as much as you can. Not only this, but just because you want to save yourself money, that doesn’t mean that you have to resign yourself to a lower quality car or not the one that you want to buy.

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What did we do Before Private Jets?

Private jets have been around for a long time but they are now more in demand than ever. Instead of just a way for celebrities and business people to travel, more and more private individuals are using them for stag and hen parties and family holidays. This thinking can only but increase with us all still surrounded by a pandemic that threatens never to go away and be something that we just must live with. That being said, private jets allow us to travel in smaller, safer groups.

Jettly continues to offer a private jet service and is a means to escape the chance of infection while travelling in luxury.

History of Private Jets

A Lear Jet flight was considered the first private jet flight in history. This took place in 1963. Bill Lear’s jet would take off from Wichita in Kansas on 7th October of that year. It was a purpose-built private jet, as they still are. They are built with creating luxury for passengers in mind. They are intended to provide an experience worth paying extra for and to make travel fast, efficient, and more comfortable.

In 1966, the Gulfstream II would set standards because of its dominance in terms of large-cabin private flights.

It was in 1970 that the Boeing 747 made its first commercial flight and the private 747 VIP private jet would start to appear in our skies.

Before Private Jets

Before private jets, or any form of air travel, the transportation of people and goods between continents was only possible by sea. The channel tunnel between England and France would achieve this by car but was only completed in 1991 and opened on 6 May 1994. Travelling by sea in most cases takes days rather than hours to accomplish. There is no doubt that private jets have made a significant difference to businesses and the way that families go on holiday.

The Future

So, before private jets it was boats, but then we were not in a pandemic when air travel became possible. Now that we are, we need to find ways to distance ourselves from others. This is not possible in an air situation unless we are flying with fewer people. This is achievable by the private jets that have already been put into use but have now become more of a necessity than ever before.

With private jets, we can book for a select group of guests that we know. These can be friends, family, or business associates. It is a completely different scenario to mixing with passengers on a large commercial aircraft from all around the world. Private jets are a good way to stay relatively safe when travelling abroad. We have all heard the stories about how coronavirus has spread on cruise liners. Sadly, the cruise industry has been seriously affected by the pandemic but we must think of ourselves and how we can holiday more safely. The way to achieve this is to choose safer destinations and environments and pay extra for private jets. The private jet companies are more than happy to accommodate families going on holiday just as they have celebrities and those on business in the past.

In conclusion, we have had the option of a private flight for some time. Now, we must make more use of it and consider it for all our flying activities if we are to tackle coronavirus while keeping holidays alive. For at least the interim, we need to avoid large groups to narrow our odds of contracting the virus, whether or not we have had an injection. Variants are prevalent and injections can only achieve so much. Private jets can achieve the rest when it comes to travelling to destinations all over the world, albeit with some restrictions.

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Life in the Stimulation

Originally posted on March 26, 2020 on changeroots.com.

What’s the latest?

  • Cases / Deaths: US : 80,857 / 1,163;  Italy: 80,589 / 8,215; World : 524,010 / 23,670
  • U.S. health response: Testing and tracking are crucial to curbing the spread; the U.S. isn’t doing enough of either.
  • Economic response: The Senate passed a stimulus bill twice as large as one from the 2008 financial crisis. The House votes on it tomorrow, Friday March 27th.
  • Bottom line: The more COVID-19 spreads, the more people die, the more drastic actions the government must take, and the more economic damage occurs.

Economic Impact

  • How bad is it: The initial economic decline from the COVID-19 will likely be sharper and more painful than during the 2008 financial crisis. Unemployment could reach 20%, compared to 10% in the 2008 crisis. 
  • Gov response: The Senate just passed a $2 trillion stimulus bill. This is in addition to $8 billion for vaccine research and $100 billion in economic aid already passed. Tomorrow, Friday, March 27, the House will vote on it.
  • Compared to 2008: The 2008 stimulus and industry bailout bills totaled $1.4 trillion.

What’s in the stimulus bill?The stimulus is an attempt to boost employment and economic output through grants, loans, and tax breaks to state and local governments, individuals, and businesses both large and small.

Who gets what? Source Politico

  • Individual Americans: 
    • Single Americans who make under $75,000 would get $1,200
    • Married couples who make under $150,000 would get $2,400
    • Parents would see $500 for each child under age 17
    • People who are unemployed would get an extra $600 per week for up to four months (in addition to state unemployment) 
  • Airline and other industry loans: $500 billion
  • Hospital Industry: $100 billion 
  • State and local governments: $150 billion

How does it compare to the 2008 stimulus 

The 2008 stimulus and industry bailout bills totaled $1.4 trillion. 

  • Individuals would receive up to $600
  • Married couples would get up to $1,200
  • Those with children would be sent $300 per dependent child

Did the 2008 stimulus bill work?

The recession ended in July 2009, five months after Congress passed the stimulus. Economic growth immediately improved. It expanded 1.5% in the third quarter of 2009 after shrinking 4.4% in Q1 2009. Within 18 months, the economy added 4.1 million jobs, after losing more than 500,000 jobs a month during the recession.

Our Post-Partisan Take

This crisis is forcing both parties to remember that everyone’s common goal should be serving the American people. The Senate voted unanimously on this bill with aspects of it that each party had to compromise on. Hopefully, this can carry forward in tackling problems beyond COVID-19 and result in more prompt legislation.

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Dodging The Dangers Of Standardized 'Out Of Office' Replies

Out of office replies have long been a staple and necessary aspect of business operations. After all, letting clients know that it’ll be awhile before they hear back is better than radio silence! 

As we move deeper into the inter-connected age, though, many people are calling out the evils that can be inherent in out of office replies. As can be seen from articles like this one on https://askleo.com, there’s a host of problems with this now-outdated system. Risks of security breaches and annoyance alone can wreak havoc if you aren’t careful. 

That’s why many companies are doing what they can to reduce the need for notifications like these. And, we’re going to look at a few of the ways you can do the same. 

Incorporate improved remote processes

Image by Charlotte: CC0 License

Often, employees set up out of office notifications as soon as they step out, even if they’re attending business meetings, or traveling for other company purposes. This is because, once upon a time, being out of the office meant being largely uncontactable. But that needn’t be the case any longer. If you consider remote-working capabilities like the VoIP phone systems outlined on https://www.lingo.com/business/voip/, then being physically out of the office needn’t prevent team members from being within easy reach. Even better, the ability to contact the employee in question on your office number ensures that out of office approaches never need to inconvenience your clients again. 

Delegate to someone else where you can

In some cases, of course, team members will be off on annual leave or trapped in meetings that altogether make them non-contactable. In this instance, delegating their incoming contacts to another member of the same team could be best. Admittedly, some clients will want to deal with just one colleague, but given the collaborative processes of most modern workforces, there’s no reason to operate in silos. By instead offering an alternative and informed point of contact, you should find the majority of clients are far more satisfied than they would be if they simply had to wait until their usual communicator returned. 

Be clear on timings

Image by Tim Mossholder: CC0 License

Given that out of office replies are most often relevant outside of work hours, it’s also worth being clear on your business timings at all costs. After all, the less ‘out of work’ messages your company has to send, the less risk of damage as a result. Instead, be sure to list timings on every ‘contact us’ listing you incorporate. As well as ensuring clients know the best times to contact you for a reply, this ensures even those who do send messages in the dead of night aren’t left expecting a reply that doesn’t come. This, alone, should reduce annoyance a great deal, thus removing much of the harm out of office messages could cause otherwise. 

Do you need to do away with OOOs altogether? Perhaps not. But, eliminating them from your processes as much as possible could certainly lead to smoother business operations, and clients that are more satisfied on the whole.

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How To Profit From A Blog

Running a blog has become a popular activity for many people to do because the online world has become a hive of activity across the globe. Pretty much anyone who has access to a computer or phone will go on the internet, so having a blog can be financially beneficial. All you need is a website and the determination to work hard. Here’s how to profit from a blog!

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Get On PR Databases

As a rule of thumb, you should always be on the lookout for opportunities. You shouldn’t expect collaborations to just land in your inbox, so it’s going to take some effort on your part. PR companies and marketing businesses often work with bloggers or influencers for their clients. So try to sign up or drop an email to as many as you can with a media kit or a bit of information about your blog, and it’s social statistics. Most will have a database and keep your details on file, and hopefully, you’ll end up getting a collaboration or two coming through on a weekly basis. There are hundreds and thousands of these companies out there across the globe, so try to outreach and pitch to new ones at the start of every month. And as you start collaborating, hold onto those emails and reach out each month to ask for any new campaigns to get involved with.

Try Affiliate Marketing

Affiliate marketing can be a great way of making money, especially when your blog starts to get thousands of views a week or per day. If they’re actively clicking on links that you put in a post or buying products, companies will want to work with you. When you want to learn affiliate marketing, it’s best to do some research online and perhaps get in touch with bloggers that you know are making a profit already through this scheme. Affiliate marketing works by offering the blogger or influencer, an amount of money for referring to the person via the link they track through your website, or when they buy the company’s product.

Reach Out To Companies Directly

Companies don’t always work with PR or marketing for blogging, but they may have an interest in working with bloggers. It’s always a good idea to actively reach out to companies that you’re interested in and create a personalized pitch that might help you to get some paid work or gifted products and services. Make sure you’re reaching out the marketing department within the company and tailoring each email to that brand, otherwise it could end up being ignored or dumped in the bin.

Sell Your Online Space With Advertising

Online advertising space is a great way to make money when you’ve got a popular website. These small spaces could end up being goldmines for companies, so why not advertise some of the spaces that you have with companies you know your readers enjoy. Whether this is through affiliate marketing or asking them to pay you.

Profiting from a blog can be satisfying when you’ve put in all the work, so keep going and don’t give up.

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Simple Ways to Keep Car Costs Down

Having a license and access to your own car gives you so much freedom and independence, but it can be really expensive. Along with the cost of the car itself, there are lots of monthly, annual and random costs that you need to consider to keep your vehicle safe and legal on the roads. Here are some of the ways you can keep these costs down. 

Road tax

The road tax that you pay is calculated based on the amount of emissions your car produces. This means that older, bigger and gas guzzling cars will cost you more, and smaller cars or those with newer and cleaner engines will cost you less. There are lots of with low emissions that get you very low or even free road tax. Before purchasing a car, be sure to check how much road tax you’ll be paying each month, as it’s easy to overlook this but can really bump up what you’re paying. 

High finance costs

Not everyone is going to be in a position to go out and purchase a car with cash, many of us need to rely on some kind of car finance to spread the cost. However, don’t just take the first deal you come across. Be sure to shop around and compare interest rates. It can be worth spending a few months saving up so you have a significant deposit to put down, since this will reduce the amount of finance you need to take and over a shorter time frame (meaning less interest needs to be paid). If you already have a car, get it into the best condition possible so you can sell it for the best price and use this towards the new car. Don’t be tempted to part exchange because it’s easier as you’ll never get quite as much for it. 

Excessive fuel costs

Fuel is expensive, and it’s a cost you’re always going to have to cover as a driver. However you can keep these expenses down by following a few simple tips. Don’t overload your car (so remove things like roof racks when they’re not in use). Don’t over rev the car, and avoid driving with the windows down unless you need to as this will increase wind resistance and use more fuel.

Parking and speeding tickets

It goes without saying that a parking and speeding ticket cost can always be avoided with a bit of care. Drive according to the rules and you won’t be caught out with these things, which is good because they can cost a lot, and especially in the case of speeding can end up in serious trouble. Sometimes mistakes can happen, and if you’ve made a genuine mistake then it could be worth appealing your ticket, you definitely won’t always be successful though.

Breakdown expenses

Getting recovered after breaking down is expensive, but breakdown cover isn’t. For this reason, taking out a breakdown policy and paying a small amount each month can save you a heap of cash if you do happen to need assistance. 

Failure to do so could mean that when the worst happens, such as your car breaking down or being involved in an accident you could be relying on tow trucks and the towing industry to come to your rescue. This is an expensive option that would cost you a relatively small amount on a monthly basis or as one lump sum each year. Protect yourself in an emergency and save yourself the cost incurred with an unexpected breakdown.

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The Benefits of Owning a Pickup Truck

Shopping for a new car can be tricky. You have to consider things like your budget, where you live, how much you drive and what kind of terrains you drive on. If you have young children, you might also have to consider their safety, the ease of fitting a car seat, and how easily you might be able to get things like pushchairs in and out of the trunk. You might spend time looking at family cars, small city runners, larger vehicles, sporty numbers, off-roaders, and pickup trucks.

If you’ve never owned or driven a pickup truck before, you might find the idea a little overwhelming and cross it off your list without too much consideration. But, looking at a Toyota Tundra for Sale can be worth it. Many people drive pickups, and you’ll often find that once people have made the switch, they never drive a different kind of car. But, why is this, what are the benefits of driving a pickup? Let’s take a look.

Credit – https://pixabay.com/photos/speed-car-vehicle-drive-automobile-1249610/

It’s Versatile

Some cars are great for driving in the countryside, but only on roads, they aren’t quite as good when taken onto rough terrains. Some drive well on city streets, but just don’t have the power for more adventurous drivers and certainly wouldn’t be capable of towing a caravan. A pickup can do it all. It’s versatile, which allows you to be more spontaneous.

There’s Plenty of Space

Space is a big pull of a pickup truck. If you are fed up of struggling to get everything into the trunk of your car, or you find yourself playing enthusiastic games of Tetris to try to get all of your shopping into the back, around any other equipment that you might need, you might find a pickup a complete game changer. The extra space is ideal for many people and can make life much easier.

It’s Perfect for Outdoor Activities

A pickup truck is a perfect car for anyone that likes to spend time in the great outdoors. Whether you enjoy camping, hiking, skiing or any other outdoor activity, a pickup gives you plenty of storage and a powerful car to get you to where you need to be.

Safety

Most modern vehicles are packed with up to date safety features to protect you and your family, and any new car had to undertake plenty of testing before it’s released to the public. But, pickups still have a few advantages over most of them.

Firstly, you sit higher up above the road. This gives you much better visibility when you are driving. You’ll be able to see more of the road and keep yourself safe. Secondly, if you were involved in an accident, the sheer mass of your vehicle would help to protect you.

You’ll Gain Respect on the road

When you drive a truck, you look like you know what you are doing. You appear to be a confident driver, that handles power well and other people treat you as such. You’ll gain respect on the road, and your confidence will grow.

Life Will Feel Like an Adventure

When you are in a truck, you’ll always feel as though you can go anywhere at any time. Driving like this makes your life feel like one big adventure.

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Overload Principle: Training with Purpose

How do you know you’ve hit a plateau?

Have you trained for countless hours with sparse results? Strict dieting with little to show for it? Strength training without the ability to increase weight? When was the last time you hit a PR, anyway?

Plateauing happens to athletes at all levels. It’s good for training regimens to become a way of life, but doing those sessions over and over again can become like mindlessly checking a box. Inputs remain the same–which can be detrimental to increasing performance outputs.

Incorporating overload principle into training may be one of the steps you need to get off that plateau.

A runner sitting on a plateau overlooking a vista

Building Muscle–How it Actually Works

Overload principle states that in order for muscle to increase in size, strength and endurance, it must be regularly challenged to produce an output that is as near as possible to maximum capacity. The technique pushes the body past its limits, further breaking it down to force adaptations that lead to performance gains.

Skeletal muscle is composed of fibers that contract when our muscles are put to work. During high intensity, challenging exercise, muscle fibers are broken down. These small breakdowns are called “microtrauma,” and cause the muscle to rebuild stronger, overcompensating to protect itself from other breakdowns with new muscle-building protein.

The rebuilt fibers increase in thickness and number, resulting in muscle growth. To support this, we need enough dietary protein to ensure the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown; this is how our muscles grow.

The same process happens in all of the muscles of our body. The heart muscle also gets bigger with training, enabling more oxygen to be used by other muscles. An exercise-induced release of vascular endothelial growth factor (VEGF) stimulates the formation of blood vessels, leading to the capillarization of the muscle, allowing increased blood flow, oxygen, and nutrient delivery (which is a critical factor in muscle growth).1 More enzymes are also produced that are utilized in energy production.

A woman squatting in the weight room using overload training, which says that muscle fibers and broken down during exercise, then muscle growth is a result of the fibers increasing in thickness and number

Interestingly, when it comes to muscular hypertrophy (the building of muscle), the exact mechanisms aren’t totally understood; there are likely many factors at play. Current hypotheses include some combination of mechanical tension, metabolic fatigue and muscular damage.

But with training adaptations like overload principle, there can be results like slower utilization of muscle glycogen, greater reliance on fat oxidation, less lactate production during exercise, and adaptations to skeletal muscle.2 To produce muscle growth, athletes must apply a load of stress greater than what those muscles have previously adapted to.3

The idea of overload principle is rooted in how muscles grow–and it begins immediately after exercise, but can take weeks or months to actually manifest.

Practice Before Overloading

Before introducing heavier weight or adding more miles to an exercise program, it’s essential to have the correct technique for those exercises cemented. Muscle memory and the repetition of techniques with proper form are crucial for executing an exercise flawlessly.

Normally, these skills are best learned when fatigue doesn’t impact an athlete’s ability to perform the movements correctly.

But once introduced on top of a good skill base, overload principle can be a powerful tool to reducing the overall risk of injury.

Implementing Overload Principle

Without overload principle, fitness level is less likely to increase; training programs might not yield strength gains because the body adapts to static repetition.

There are two basic components of overload principle: the overloading, and the progression. Overloading is what we’ve discussed above, the adding of stress, weight, etc. to achieve greater fitness.

Progression is the way in which the overloading should be added to training. This can be achieved through an increase in frequency, intensity, time of exercise, or a combination of these.

There’s lots of misinformation online about the best ways to exercise. We’re setting the record straight by analyzing the latest scientific studies–so you don’t have to.

Are You FITT?

The FITT principle is a way to approach overload training strategically and safely, by overloading these different aspects of exercise.

Frequency: How often physical activity is performed, which is normally about three to five times per week.

Intensity: How hard a person exercises during physical activity, which can be measured in different ways and is different for everyone. Heart rate is one way to monitor intensity during endurance, while weight can illustrate intensity of strength training; however, neither of these measures something like flexibility.

Time: The length of physical activity. Again, time varies depending on the person and fitness goal. Stretch-training for flexibility may take 15 minutes, but the minimum for aerobic activity is about 20 minutes of continuous exercise.

Type: The specific physical exercise one is training to improve. Someone trying to improve strength might overload weight and reps; a runner looking to improve endurance might overload distance and time.

By using the FITT principle to understand overloading, this may also help with burnout. Often, we seek performance gains, increasing intensity wildly in the hopes of achieving our goals. This can lead to overly fatigued muscle and even injury.

Compartmentalizing overload training, and already knowing the movements on which you’ll overload, can help reduce some of the dangers of pushing your body past its limits.

How to Overload

You probably already have a training plan. It has days with long runs and short runs, rest days and strength training days.

But do those workouts all look the same, week after week? If so, you may be treading in workout water. It’s time to budget overload training into your workout plan.

A note: if you’re serious, it may be worth getting help from a coach. You can’t keep overloading the same thing over and over–that defeats the purpose of overload training in the first place. Always increasing the same element, like volume, may lead to another plateau. It’s important to mix it up, looking at your training plan like a journey: there will be peaks and troughs to keep the body guessing.

A runner using overload principle, which stats that runners should increase distance, increase intensity and increase speed

When Running

Running with overload principle in mind applies the same techniques as strength and resistance training: increase difficulty (in some way) systematically.

Adding intensity to your workouts is a good place to start. Speed workouts and hill training can help improve muscle strength, overall speed and eventually, race day performance. These intense workouts should come twice per week, incorporating things like interval training, tempo runs, hill workouts or lactate threshold training (which could serve a dual purpose as being both a difficult workout and help you improve your lactate threshold).

Adding duration to runs is also an essential way to overload. One long run per week should be added to a training plan. Many runners prefer to conduct these long runs on weekends (specifically Sunday), because Monday is a popular rest day. You can even add mileage to this run over the course of several weeks.

There are also tools that can help overload training. A weight vest can be added while running or walking to increase lower-body strength and endurance. And running with a training mask on can make your respiratory muscles work harder, which increases respiratory compensation threshold (RCT) and can improve endurance performance.5

Ample recovery time is also important; muscles need time to recover. Work in a rest day after a day of overload training. Since you’ve just pushed yourself further than you’re used to going, recovery will help encourage those gains. If resting isn’t an option, try alternating hard training days with easy training days.

When Weight Training

You probably already strength train or cross-train between regular workouts–these strengthen muscles and joints, decreasing the risk of injury.

The type of strength training varies by athlete depending on their goals. Many employ circuit training, weightlifting or plyometrics training. In general, overloading would include increasing the number of sets or increasing weight used in this training.

The safest way to overload is first to increase reps or sets, getting as comfortable as possible with the exercise, then increase weight.

For example: let’s say you’re doing three sets of eight reps of bicep curls with 10 lb dumbbells. When overloading the following week, jumping to 15 lb dumbbells would be a 50% jump in weight–which is too much to overload. Instead, overload by increasing the number of reps or sets. Try for three sets of ten reps or four sets of eight reps before increasing weight.

On the flip side, someone pushing 100 lbs on a bench press would likely be able to increase weight to 105 lbs–that’s only a 5% jump in weight. For exercises with larger muscles, the overload increment can also be larger. Still, it’s best to focus on increased reps or sets before jumping up in weight.

To approach overloading systematically, make sure you keep a training log to track each increase in weight for all your exercises.

A woman lifting a barbell using overload training, which states that lifters should first increase the number of sets and reps, then increase the weight when the movement has been mastered

Overloading Outside of Exercise

Even though overloading happens in the gym, building muscle happens outside of it. All that overloading might be for naught if you don’t recover properly.

We’ve outlined the best supplements for runners to take, but here’s a high-level look at what can help increase muscle and improve recovery.

BCAAs: These branched-chain amino acids provide the body with building blocks to maintain lean muscle mass.6 The body breaks down protein into these amino acids, which then are sent throughout the body to be used again in protein building–and thus, muscle-building. One study even showcased they alleviated skeletal muscle damage.7

HVMN Ketone: Can be used before, during and after workouts. HVMN Ketone has been shown to increase the efficiency of working muscle by 28%,8 and in testing, athletes went ~2% further in a 30-minute time trial.9 For recovery, HVMN Ketone decreases the breakdown of intramuscular glycogen and protein when compared to carbs alone,9 while also expediting the resynthesis of glycogen by 60% and protein by 2x.10,11

Protein: Whey, casein and soy protein are the most popular choices here, and all should be taken post-workout. Whey is a great source of BCAA, and is absorbed the fastest by the body. It’s largely considered the most effective protein for building muscle.12 Casein protein is slower to absorb, so it can be taken before bed. One study showcased consuming it before bed led to a 34% reduction in whole body protein breakdown.13

Overloading to Measurable Gains

Overloading may be the best way to break the body out of its routine and spur the growth you’ve been looking for. By pushing the body past its limits, even for a set or an extra mile, your body will adapt to be able to handle that stress during the next training session.

It’s important not to over-overload. This can lead to injury and be detrimental for your overall training goals by putting you on the sidelines for a few weeks. Measured overloading is the best approach, tracking the increases to understand how they’re helping work toward your goals.

Take it one step at a time. Before you know it, you’ll be off that plateau and on your way to climbing a whole new mountain.

How do you get off the plateau? Share in the comments below.

Marginal gains?

You train, you work hard, you put in the hours–you should be seeing results. We’re developing more resources to help you get the most out of your workout.

Authored by Nate Martins •
September 25, 2018

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