Finding time for training while juggling work, family, and other life commitments can feel like an impossible challenge. But according to elite athlete Raquel Faires, the key lies not in finding more time, but in training smarter and maintaining perspective.
As a certified exercise physiologist and former D1 cross-country athlete, Raquel knows firsthand the challenges of balancing serious training with life demands. Now a mother of two young children just 13 months apart, she continues to compete at an elite level while helping others achieve their fitness goals.
The Mental Game of Training
One of the biggest challenges athletes face isn’t physical – it’s mental. “Don’t compare to despair,” Raquel advises, sharing wisdom from a former yoga instructor. This mindset becomes particularly crucial as social media makes it easy to measure ourselves against others’ highlight reels.
Instead of focusing on others’ achievements, Faires recommends concentrating on your own progress and capabilities. This becomes especially important when preparing for events or facing training setbacks. “You have to only pay attention to yourself,” she emphasizes, noting how comparing ourselves to others can lead to unnecessary doubt and anxiety.
Smart Training Strategies
Perhaps surprisingly, Faires advocates for slower, more intentional training. She shares an inspiring example of the female high school runner who won the national Nike championships, revealing that 77% of her training was in Zone 3 or lower, with the majority in Zone 2.
This approach challenges the common misconception that every training session needs to be high-intensity. “Sometimes you have to run slower because that’s the body you’re given that day,” Faires explains, emphasizing the importance of listening to your body rather than always pushing for specific pace goals.
Balancing Family and Fitness
When it comes to balancing family life with training, Faires offers practical advice born from experience. “Having kids was extremely challenging,” she admits, but she found that maintaining her training helped her be a better parent by keeping her more centered and organized.
Her tips for parents trying to maintain their fitness routine include:
- Being flexible with workout timing
- Modifying exercises to fit available time and energy
- Accepting that some days won’t go as planned
- Finding ways to include family in fitness activities
- Focusing on consistency over perfection
Recovery and Sustainable Progress
Faires shares her personal experience with adrenal fatigue syndrome, highlighting the importance of recognizing when to pull back in training. She advocates for an approach that includes:
- Regular easy training days
- Attention to proper fueling
- Listening to body signals
- Adjusting workouts based on energy levels
- Taking rest when needed
Setting Realistic Goals
The key to long-term success, according to Faires, is viewing fitness as “a marathon, not a sprint.” This perspective helps maintain motivation during challenging periods and creates space for life’s inevitable interruptions.
She recommends setting specific, targeted goals rather than general fitness aspirations, but emphasizing that these goals should be flexible enough to accommodate life’s demands. “Put it on your calendar,” she advises, noting that having concrete plans increases consistency and commitment.
Learn more and get all of the tips in the full episode – click here!