Why Progressive Overload Is Essential for New Runners
For a new runner, knowing how much and when to start ramping up your training load can be a challenge. If you’ve just joined a running group, or you’ve been inspired by the Olympic Spirit, then it can be difficult to know how much your body can handle before it starts pushing back – often in the form of irritating niggles.
For new runners, in particular, it can often be a fine line between progressive training load and overtraining. The term ‘progressive overload’ isn’t a new thing. Not only that, if you’re coming from another sport, then there’s a good chance that you’re already familiar with the concept.
Find out what progressive overload looks like for new runners and how you can incorporate this simple, guiding philosophy into your training program.
What Is Progressive Overload?
Progressive overload isn’t a new phenomenon, and it’s certainly not restricted to the world of running training. The basic premise of progressive overload is to gradually increase your training load – frequency, intensity, volume, type, in order to gradually increase endurance, strength – or whatever else you may be training.
Often associated with weight training, the principles of progressive overload provide a sound guide for new runners that may be looking to increase their intensity or mileage in pursuit of their next personal best.
When done correctly, progressive overload allows the body to adapt to physiological changes and reduces the risk of injury by gradually increasing training load. Progressive overload also helps to overcome training plateaus or progress stagnation by ensuring the body is facing and adapting to new stress.
Key Aspects of Progressive Overload for Runners
As we mentioned, the principles of progressive overload can be applied to runners of all levels. Whether you’re building up to a 5km Parkrun, or you’re shooting for a PB in your next marathon, the guiding principles remain the same.
Volume
Progressive overload of training volume – and for runners this typically means weekly mileage, ensures that the body has time to adapt. Not only does progressive overload of training volume dramatically reduce the chance of common running injuries like shin splints, tendinopathy, and stress fractures, it also ensures the body has time to adapt and absorb training stresses.
A good rule of thumb for new (and experienced) runners is to stick to the 10% progressive overload training rule. That means that you should only increase your weekly running mileage by a maximum of 10% of your previous week. If you’ve just finished your first training week with a total training volume of 20km and you’re looking to increase your mileage, don’t go beyond a 10% increase (22km) in the following week.
Intensity
Increasing intensity for runners can mean going from one hard interval session per week up to a second. Or it can mean increasing the number of repetitions that you may do in a training session or doing them at a faster pace.
Progressive overload of intensity isn’t quite as black and white as volume. Useful tools like heart rate monitors can help runners to effectively manage and judge their intensity during progressive overload.
Frequency
Frequency of hard training sessions and frequency of running are both applicable to progressive overload in running training Don’t jump from zero intense sessions a week into two intense interval sessions without a proper adaptation period – this can put you at risk for developing a stress fracture. When adding frequency of intense running, frequency of long running, or frequency of any sort of recovery run, it’s important to remain consistent and progressively increase your load to give your body time to adapt.
Type
The type of training you do – intervals, long run, recovery runs, as well as the surface on which you do them - track, road, trails, are all important considerations in progressive overload for new runners. It’s important to remember that different types of running, environmental impacts such as weather, and different intensity can all play a role in how you feel when running. As we move into warmer or cooler periods, it’s important to give your body time to adapt. Similarly, if you’re running on a track or on the trails for the first time, it’s important to progress and build up over time.
Examples of Progressive Overload for New Runners
Below is an example of what progressive overload might look like for a runner that is looking to improve their endurance, run a faster 5km Parkrun, and improve their overall general fitness.
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Week 1
Monday: Easy Run: 5km
Tuesday: Interval Training: 8 x 400m at 5km pace with 200m jog recovery
Wednesday: REST DAY
Thursday: Tempo Run: 8km
Friday: Easy Run: 5km
Saturday: Long Run: 14km
Sunday: REST DAY
Total Distance: 40km
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Week 2
Monday: Easy Run: 5km
Tuesday: Interval Training: 10 x 400m at 5km pace with 200m jog recovery
Wednesday: REST DAY
Thursday: Tempo Run: 9km
Friday: Easy Run: 6km
Saturday: Long Run: 16km
Sunday: REST DAY
Total Distance: 44km
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Week 3
Monday: Easy Run: 6km
Tuesday: Interval Training: 12 x 400m at 5km pace with 200m jog recovery
Wednesday: REST DAY
Thursday: Tempo Run: 10km
Friday: Easy Run: 6km
Saturday: Long Run: 17km
Sunday: REST DAY
Total Distance: 49km
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Week 4
Monday: Easy Run: 6.5km
Tuesday: Interval Training: 14 x 400m at 5km pace with 200m jog recovery
Wednesday: REST DAY
Thursday: Tempo Run: 11km
Friday: Easy Run: 7km
Saturday: Long Run: 20km
Sunday: REST DAY
Total Distance: 54.5km
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It’s important to remember that this is a general running program that incorporates the principles of progressive overload. Before starting any new running program, it’s always worth consulting with a health care professional, like an expert physiotherapist or sports physiotherapist.