Running is a gradual sport. Unlike other sports, where gains and improvements happen quickly, running rewards patience and persistence. Our brains may want instant results, but our bodies need time to properly adapt to training stresses. As the saying goes, “slow and steady wins the race.”
In this article, we’ll explore the crucial concept I call the “Rule of Too’s”: finding the right balance in your training to optimize progress and avoid injury. Think of it as Goldilocks finding the porridge that’s “just right”!
The Rule of Too’s states that you should avoid pushing your running:
Essentially, you don’t want to overstress your body beyond what it can currently tolerate. That’s a recipe for injury, burnout, and suboptimal fitness gains.
Finding the right training balance is key for injury prevention and performance optimization.
Your body needs time to positively adapt to training stresses. Things like muscle damage, inflammation, and other biological processes occur in response to hard efforts. But give your body the appropriate recovery, and it will bounce back stronger through supercompensation.
However, if you constantly overload your body, you rob it of the chance to fully adapt. You’ll likely just accumulate excessive fatigue and be on the fast track to overtraining or injury.
Essentially, you need to apply the right training “dosage” for your current fitness level—enough to spur positive adaptations but not so much that it breaks you. This idea of balancing stress and rest for optimal gains is key.
The way you implement the Rule of Too’s will depend largely on your individual running experience and background.
For new runners, it’s crucial to build volume, frequency, and intensity very gradually over an extended timeframe. Avoid getting overeager and ramping up too aggressively. Be patient and let your body positively adapt to each increase before progressing further.
Common beginner mistakes:
It’s easy to get overzealous coming off a big race—either trying to make quick fitness gains or hastily regaining prior shape after an off-season break. But there’s no need to rush back into intense training.
You retain fitness for quite a while after finishing something like a marathon. It’s just your “race sharpness” that declines initially. Take time to fully heal and mentally recharge before ramping back up.
Common experienced runner mistakes:
The trap for master runners is having unrealistic expectations based on prior achievements and striving to immediately replicate performances from years ago. But the body changes over time, and training needs to be adjusted accordingly.
Be patient and focus on gradual build-ups to avoid overstressing yourself. Your former self likely had more training time and fewer overall stresses outside running. Accept where you’re currently at fitness-wise and progress deliberately from there.
Common mastery mistakes:
It’s tricky to objectively determine if you’re overtraining, but here are some common warning signs:
Essentially, your body is signaling through various channels that it needs more rest. So make sure to listen and proactively take steps to recover!
If you feel you’re training too hard, here are some simple ways to scale back and regain balance:
Even small touch-points like prioritizing sleep can make a surprisingly big difference. Evaluate what recovery areas need the most help and start there.
Finding the optimal stress/rest balance is a lifelong journey in running. No training program, even for elites, is just all gas, all the time. Periodization and listening to your body are key.
While different experience levels present unique challenges, rushing progress is the number one pitfall for runners across the board. Patience pays off in the long run!
Trust in the process and respect the rule of thumb. Progress will come if you can consistently train, and avoiding injury and burnout is critical to long-term, sustainable gains!
Common signs of overtraining include persistent muscle soreness, an elevated resting heart rate, increased fatigue, frequent illnesses, a decline in workout quality, a loss of motivation, and changes in sleep quality. If you experience these symptoms, your body is signaling that it needs more rest.
If you feel you’re training too hard, try reducing training intensity by backing off on speed and effort levels. You can also lower training volume by cutting mileage, total workout time, or intervals. Increase rest by taking an extra day off and reducing workout frequency. Prioritize recovery through more sleep, better nutrition, and foam rolling.
Beginners should build volume, frequency, and intensity very gradually over an extended timeframe. Avoid jumping into 5–6 days per week right away, trying to run as far or as fast as more experienced runners, and not taking enough recovery days between hard efforts. Be patient and let your body positively adapt to each increase before progressing further.
Experienced runners often resume high mileage too soon after a marathon, chase old paces without proper build-up, and fail to schedule needed recovery between training cycles. After a big race, it’s important to take time to fully heal and mentally recharge before ramping up.
Masters runners should be patient and focus on gradual build-ups to avoid overstressing themselves. Accept current fitness levels and progress deliberately from there, rather than expecting to instantly hit best times or overestimating abilities. Allow proper recovery between workouts, as the body changes over time and may require more rest than in previous years.
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:
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!