Balancing School or Work with Sports Training and Recovery

With school back in session here in Australia, and everyone having settled back into work after the Christmas and New Year Holidays, it can be difficult to balance your training and recovery with less time on your hands. But, with proper time management and recovery strategies, you can maintain your peak performance without burning out. Here are some tips to help you manage the balance -

1. Time Management

Do you best to plan your week in advance by scheduling workouts, study/work hours, and recovery time. Tools like a planner or a time-management app are a great option to leave yourself physical reminders for deadlines, training sessions, and rest periods. Sticking to a structured routine will prevent last-minute stress and ensure consistency in both training and your work/studies.

2. Optimise Your Workouts

If time is limited, focus on high-quality, efficient workouts. Incorporate strength training, mobility work, and sport-specific drills into shorter, high-intensity sessions. Avoid overtraining, which is much easier said than done, but quality is more important than quantity.

3. Prioritise Sleep and Recovery

Lack of recovery can lead to fatigue, injuries, and decreased performance in both sports and academics/work. Aim for at least 7-9 hours of sleep per night and integrate active recovery techniques such as stretching, foam rolling, and hydration into your routine. Active recovery can be incorporated into your routine as little as once a week, or even every day – it depends on what your body needs.

4. Fuel Your Body Properly

A balanced diet is key to sustaining energy levels. Meal prep in advance to avoid unhealthy last-minute choices. Focus on nutrient-dense foods with a good balance of protein, healthy fats, and complex carbohydrates to support performance and recovery.

5. Communicate and Stay Flexible

If you’re struggling, communicate with your coach, employer, or teachers about your schedule. Being open about your commitments can help you find solutions, such as adjusting training times or rescheduling deadlines when needed.

If you’re ready to up your recovery game to stay strong and uninjured as you balance school/work and training, STAR Australia can help! We’ve got a wide range of recovery services suitable for different needs – check out our available services here.