![]() ![]() Progressive overload ensures you add intensity and duration gradually so you’re less likely to get hurt. One of the most common causes of injuries is overuse - doing too much too fast in training. Since progressive overload is a gradual process, you will cut down on your risk of injuries. Training that pushes you to exert more effort will improve your overall fitness level. Some of the benefits of progressive overload include: Whether you want to get faster, lose weight or reduce your risk of injuries, progressive overload will help. There are many benefits of adding progressive overload to your running program. This is almost always a recipe for injury.īy following the 10% rule, you can become a stronger, faster runner without sacrificing your health. I have met quite a few runners who wind up with injuries because they missed a lot of workouts or got super pumped for a new training goal and then went out and ran up to 50% more miles from the week before. Progressive overload helps your body stay challenged as you train and make progress while also cutting down on your risk of getting injured. For instance, if you run 20 miles one week, to continue building endurance, you can add up to 10% more miles, which would be 2 miles, the following week. Incorporating progressive overload into your running training can help you reach new heights with your running, giving you better results than you’ve ever had before.Īccording to the National Academy of Sports Medicine, the Principle of Progression states that you can increase your time, weight, or intensity when training by 10% or less each week to allow for a gradual adaptation while minimizing your risk of injury.įor runners, this means you can add no more than 10% more miles or 10% more time to your training each week. Progressive overload is a training technique that gradually puts more stress on your body during workouts, helping prepare you for higher levels of performance. ![]() Running 3 miles a day at 10-minute mile pace may have helped you lose weight and get ready for a 5K race, for instance, but what happens when you want to step it up and run a 10K, train for a marathon or get more toned? Progressive overload to the rescue! What is Progressive Overload? People are creatures of habit, and it’s easy for runners to slide into a comfortable running routine with the same training speeds and distances. ![]()
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