One of the simplest yet hardest to follow lessons I teach runners and coaches is “patient progressive overload.”
Progressive overload is essentially the training process.
In a nutshell, you stress the body/mind with training then you rest the body/mind so it recovers. Then, you do it again. Complete this “stress/rest” cycle over and over and the genes are stimulated to create adaptations. In time, you replace the current you with a fitter and faster you.
And because you are more prepared for the training stress, you increase the training load (aka overload) so that the body/mind keeps adapting and your fitness grows.
It’s a simple concept and what exercise science students learn in Physiology 101.
But, here’s the most important part that isn’t talked about enough.
The musculoskeletal system (muscles, bones, tendons, ligaments and fascia) adapts slower than the other systems in the body. That’s why runners get injured.
Your cardiovascular and mental systems adapt fast to running, which makes you want to run farther and faster and thus enjoy your improved fitness.
New runners are particularly prone to this slow adaptation by the body but performance runners fall victim to it as well. Their cardiovascular fitness advances faster than their musculoskeletal system and just when they are getting race-fit, they get injured. Sound familiar?
That’s why in the McMillan system, I pre-plan patience into the progressive overload concept so you never do too much, too soon. And, I empower you to modify based on how you’re feeling.
By controlling the progression, your body stays healthy and happy. Training is never a grind but instead is fun and motivating. You never feel fatigued week after week after week and, importantly, your musculoskeletal system has time to adapt.
Training maxims “Listen to your body” and “Train. Don’t strain.” mean exactly this idea and what I build into my training plans.
Apply this lesson as you move forward in your training. Hold back slightly from what you want to do, take additional recovery if you feel aches/pains and you’ll soon find that you’ve hit the training sweet spot – patient progressive overload – and your fitness soars across your training plan and injuries are a thing of the past.
As always, let me know if you need any help or have any questions.
SPECIAL OFFER
For a limited time, I’m offering a 14-day free trial of McMillan Training. Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.”
Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
NEWEST ARTICLES: