Missed a run this week and feeling behind?

You’re not lazy. You’re human. And trying to “catch up” on missed mileage is one of the fastest ways runners get injured.

In this episode, Coach Chris and Coach Maya break down the science of consistency—why missing a run doesn’t erase your fitness, but panic almost always does.

We cover:

• 🚫 Why “make-up runs” dramatically increase injury risk
• 📊 The training load ratio that predicts when injuries happen
• 😰 Why guilt-driven running pushes you into the Zone 3 “grey zone”
• 🥩 The truth about missed protein timing and the anabolic window
• 🚴 Why cross-training keeps your fitness without beating up your legs
• 🧠 Why motivation fails—and how systems keep you consistent

Key Insight:
Fitness is lost over weeks, not days. Consistency beats intensity every time.

We also reference:

• 🎧 Episode 12 – Why Running Feels Hard (The Zone 2 Cheat Code)
• 🎧 Episode 13 – How to Avoid Shin Splints Before They Start

Runner Tip of the Week:
Never miss more than two days of planned training in a row. One day is recovery. Two days is a reset. Three days is when quitting starts.

Want a plan built for real life?
Our Half Marathon Training Plan is designed to keep you consistent—even when life gets messy.

📘 Get the Half Marathon Training Plan Book on Amazon
🌐 Visit HalfMarathonTrainingPlan.com

This has been a production of the Half Marathon Training Plan Podcast. And remember our motto:
Train Smart. Run Strong. Finish Proud.