Effective muay thai training doesn't just involve learning the moves – it's also essential to practice them in a safe and effective manner. There are a few things you can do to make your training more effective, including: 

1. Use proper techniques when striking and defending. Make sure to use your feet correctly when kicking and punching, and keep your weight balanced when throwing punches or kicks.

2. Be mindful of your opponent's movements. Pay attention to what they're doing, and try to anticipate their next move. This will help you defend against attacks more effectively.

3. Practice regularly. Even the best fighters won't be able to improve their skills if they don't put in the effort every day. Make sure to schedule time for muay thai training every week, whether it's during your lunch break or after work hours.