Training vs. Competition: What's the difference?

BY DESTINY OGALI

With the indoor season now in full flow, this provides the opportunity to explore the differences and similarities between training and competition.

Having a more in-depth understanding of these differences can help us better identify how we should approach training and competition. You’ll find that it’s when we can maintain a similar method in both of these situations that we can truly experience the joy and satisfaction that comes with both.

At first, it wasn't for me.

I’ll start with a bit of a back story. When I first started training, I didn’t enjoy competing at all. I used to get so nervous. I even said no to competing for quite some time before I gave in. I didn’t feel I was ready or good enough. I had come from competing in my local after-school competitions where I had some success against my peers. I was fully aware that there would be a jump in competition now that I was a part of an actual athletics club. There was a league format with a range of different clubs and the idea of competing against these athletes truly scared me. At the time, I’m not sure if I even considered the fact that these athletes also might have been nervous to compete.

The strange thing was that I was training, so it wasn’t as if I wasn't prepared. I was being coached well and I enjoyed what I was doing. Despite this, I didn’t feel I was ready. Maybe you have experienced this too. For me, it was a strange experience that I had never been through before. I had always enjoyed competing in different sports events growing up and for the first time ever, there I was saying no to a competition.

I must say, the nerves got the better of me. In the end, I eventually gave in and faced my fears. I truly can’t remember much of how those races went but I knew it was different to what I was used to. A lot of the time I just wanted it to be over. As soon as the races would finish I’d feel fine. It was almost instantaneous. Even looking back at it now, it’s so strange to me how much things have changed. Having a better understanding of what a competition is has helped me to make the necessary adjustments to enjoy the experience rather than seeing it as something I don’t want to do.

If this is you now, you are not alone. We all have different relationships with racing and competition in general and I feel it all starts with how we see it. If we make out the race to be this tremendous thing in our heads that is unconquerable, it can lead us to a state of panic, worry and overthinking. In my case, this is what I did.

Don't doubt yourself.

Rather than realising that I had prepared for these races I automatically assumed that I wasn’t ready. It's as if it was the first time I would ever set foot on a track. And of course, this wouldn’t have been the case. Even if I hadn’t been training the entire time, I was still familiar with racing through school, so how different could it be? Yes, the gun may be louder, or some athletes may use blocks. But, all in all, the distance would be exactly the same. 

Highlighting these similarities in our minds can help us to reduce the size of the event in our brains to something manageable and familiar. Competition doesn’t have to be so different to training. Some aspects are different for sure, but all in all the race, distance and process will stay the same. This should give us great comfort and assurance that it is something that we will have done before. Even if you are going into a race having not done much work over that specific distance (either less or more), you still will have run on the track in some capacity to prepare. Your reason for racing may be different to another and that is absolutely fine! 

For the first-time racers, it’s all learning. Nerves are fine, the only way is up from here. Getting that valuable race experience will help you as you progress. As you stack up more and more races, you’ll start to feel more comfortable and at ease with the process as a whole. I know it can be daunting, but try and relax. I know it’s easier said than done but it really does help to keep calm.

Utilising your support network will also be beneficial to provide you with that sense of security in knowing there are people around you who care for you and know you well. Whether it be your coach, parents, guardian or a friend, invite them to accompany you to the race to keep you company and support you through the day. You have to do what works best for you, if having someone around helps you to race freely then strive to create that environment as often as possible. However, in a scenario where you can't have that for whatever reason, always remember to stay calm & relax. Keep everything you are doing the same as you would any other race or training session. 

Why do athletes perform better in practice than performance?

There are many reasons why this could be happening.

It could be because of the preparation. The training you are doing should suit the distance you are planning to compete in. If you aren’t doing this, it’s important to adjust your expectations.

You may be doing lots of longer work in training and haven’t yet transitioned into shorter runs to work on speed. If you are planning to do some shorter races off of your longer base training, you’ll need to go into it aware of the type of training you have been doing leading up to the race.

If your preparation is not tailored and specific to your needs and distances then it will show itself in competition. This isn’t necessarily a bad thing if you and your coaches simply want to run to get a few races in. It all depends on your circumstances and reasons for competing.

Regular evaluations of the training programme should enable you to better prepare for your races. Key aspects such as periodisation and adjusting work load should be considered in the lead up to competition to ensure you are ready to go on the day. This process can take a few weeks depending on what you have been doing. 

Another reason for this could be the way in which you see the competition. We tend to feel more comfortable and at ease at training due to familiarity. This too can vary from individual to individual. We will train way more than we compete for the most part. Of course, there are some exemptions to this. In training, we are used to our environment and the people around us. At a competition, the environment is different and the people are different. But even despite these differences, there are also major similarities.

What you do on the day should be no different to what you do in training. Your warm-up, preparation and overall process should all be the same on a competition day to that of a training session. Changing things leading up to a competition can be confusing for the body. We want to maintain consistency and familiarity in our processes to ensure we have the right approach leading into the competition. It isn’t so much a case of tricking the mind, but just keeping things the same.

When should I stop training before a competition?

This ultimately depends on how your body works.

Some athletes will train up until the day of competition simply because they perform better this way. On the other hand, you may have some athletes who will barely do anything on a race week simply because they need that extra bit of rest to ensure they are ready.

The best way to know where you fall into regarding training in the lead-up to a race is by testing it out. See how you feel in the week and make notes on it. You may find your body feels slightly different on a race week where you are aware that you are racing.

Writing everything down can give you a good reference point for future races. If you feel more fatigued towards the start of the week, that may be a sign to take it easy in the days leading to the race to ensure you are well rested.

However, if you feel great by the middle of the week and would like to do another session to stay sharp, note that down and discuss it with your coach to get their input. Always involve your coach or coaches in your processes so that they know how best to support you. Your way of doing things doesn’t have to look or be the same as anyone else’s. You are an individual. Find what works for you, and stick with it.

To conclude...

I hope that this blog has provided you with some further insight into training and competition, as well as how the two differ in certain aspects.

My personal story should hopefully be relatable for you in the sense that many of us battle with nerves and the fear of the unknown when it comes to competition. It’s best to be open and honest with your coaching team with your viewpoint on competition. In doing so, they can help and support you through it.

Training is great, and so is competition. We just need to take those small steps to create an environment at our competitions that we can enjoy and grow in. This takes time like anything, but it’s in the processes we put in place that enable us to learn and improve.

About Destiny Ogali

Destiny is a sprinting athlete who competes for Harrow AC, and he is incredibly passionate about helping other sprinters and athletes go further in their athletic journeys!

He already has experience in discussing athletics topics with others through The Visions Podcast, where he has sat down and spoken with some great athletes, including Desiree Henry and Aidan Syers! 

You can find Destiny's sprint performances on his Power of 10 profile.

Instagram: @destinyogali & @thevisionspod