Don’t overdo it
that’s runnable
The 19th Edition of your favourite running newsletter
Welcome back to your weekly dose of run chat.
A quick read of insightful tips and thoughts to help you with your running.
The single most common problem runners face when starting running – whether for the first time, returning from injury, time off, or ramping for a race – is overdoing it too soon. We ramp volume too quickly, go too fast, and just don’t allow our body time to adjust. So, let’s talk about it.
Something to Think About
When thinking about your training, pushing too hard too soon can jeopardise your long-term progress. Pace yourself to avoid injury and allow your body the necessary time to adapt. This will keep you consistent and healthy long term, and you’re more likely to reach your goals in the right way.
Something to Ask Yourself
Am I pushing my body too hard, too soon, or am I allowing it the time it needs to gradually build strength and endurance?
Article of the Week 📄
This article’s on overtraining (which is what we’re talking about here) and it explores the dangers of pushing your body too hard without allowing proper recovery. It highlights common causes such as increasing mileage too quickly, insufficient recovery time, and lack of strength training. You’ll learn how to recognise symptoms like persistent soreness, injury, mental burnout, and declining performance. The article offers practical advice on how to prevent overtraining by focusing on rest, proper nutrition, and a balanced training schedule.
Track of the Week 🎶
Love him or hate him, if you’re into blues, guitar shreds, and the well-placed ego of a 30-year-old global music superstar, you’ll be solidly in camp John Mayer. Trust me on this one… good luck resisting a good air guitar to this when you run!
This week’s Track of the Week, from the Album Where The Light Is: John Mayer Live in Los Angeles, is:
Gravity – Live at the Nokia Theatre, Los Angeles, CA by John Mayer (2008)
Personal Lesson
One of the biggest lessons I’ve learned in my running journey is the importance of respecting my body’s limits. Early on, I pushed myself too hard, thinking that faster progress equaled better results. But instead of seeing improvement, I faced injuries and setbacks that forced me to step back. I’d say I’ve learned the hard way that consistency and gradual improvement always outperform sudden intensity and increased volume.
I’ve shifted how I train and now, I focus on listening to my body and recognising the difference between healthy discomfort and a warning sign. This mindset shift not only helps keep me injury-free but also makes running far more enjoyable. I don’t always do this perfectly, and I’m always trying to improve this with experience and intuition (read Master Your Running Intuition). But it’s no longer about forcing results but embracing the steady, sustainable journey, and the results come.
Running – Life’s Metaphor
if you try to sprint through every challenge, you’ll burn out before reaching your destination. Just as in running, where gradual progress and recovery lead to long-term success, life requires patience and pacing to achieve your goals without losing yourself to exhaustion along the way.
Final Thoughts
The key is patience. It’s easy to get caught up in the excitement of progress, but the long game is where success lies. One of the best ways to ensure you don’t ramp up too fast is to give yourself more time than you think you need. If you feel like you can push harder, that’s a sign you’re in the right place. Save that extra effort for when your body has fully adapted.
Listening to your body is crucial. Small signals like fatigue, soreness, or even a lack of motivation can be signs that your body needs a break. Don’t ignore these cues in the pursuit of faster progress. Adjusting your training as necessary, whether that means slowing down, reducing mileage, or incorporating more rest days, is essential to staying injury-free and maintaining consistency in your training.
Adaptation doesn’t happen overnight. Give your body the time it needs to grow stronger at its own pace. This might mean sticking to a slower progression plan or holding off on speedwork until you’ve built a solid foundation. The temptation to push harder will always be there, but resisting it ensures you’re setting yourself up for long-term success rather than short-term setbacks.
Finally, it’s a drum I bang a lot, but remember to enjoy the process. Running is a journey, not a race to perfection. Celebrating the small wins—like feeling strong on a run, hitting a new distance, or simply enjoying the movement—will keep you motivated and mentally resilient. The joy of running comes from the steady, sustainable growth that allows you to reach your goals without sacrificing your well-being.
Thanks again for reading and subscribing.
Run the runnable, and keep showing up for yourself!
Tommy 🙂