The Fine Line: Balancing Training Intensity and Recovery in Running

[@lukegooding5198]

Thank you mate, I overtrained for my first 60 miler last year because I was thinking like a caveman and had to put up with a knee injury throughout. I believed more is always better. In June I have a 120mi, and I’ve been training slightly better supplementing with lots of cross training but still with this dumb logic of smashing myself daily. I’m watching this right now and I can tell I’ve been overtraining, I can’t thank you enough. You could well have saved me from injury and worse.

[@BrodyHaight]

You have a fantastic page! Thank you so much. Grateful! Keep going & keep crushing it. 🙏💪

[@markjohnson4237]

THIS, this video, Stephen, is without question the most useful video for me at the level I'm at. I really enjoy all of your content but so much of it is way above my current level of training/running but this one has really hit the spot. Just in time too as I'm about to tackle my most strenuous half marathon training schedule to date. I have taken so much from this one, thank you. And the thing I'm most pleased about is that I've been waiting for the day when I felt I could really relate to your excellent advice and content. Today is that day. Thank you. Mark

[@AndreyRubtsovRU]

Back it off dude

[@mailorlee2]

Good luck on your half.

[@aric2589]

Amazing video, always a great day when Stephen posts

[@themeatpill]

Agreed

[@qigong1001]

Its harder than it looks to diagnose overtraining. I stagnated for such a long time thinking I was overtraining, telling myself 'this hurts, exhausted, blah blah.' I was B.S-ing myself. Took a lot of self-reflection to come to this conclusion. So, I systematically upped my training (doubled) and then started to see improvements. I've been training at this new level for months, no burnout, so I can at least confirm to myself that my previous thinking was flawed. I can see elites or hyper-completives overdoing it, but mere mortals trick ourselves to do less

[@le.mister.j]

awesome! if you can do it and come out better on the other side, you’re winning. in upping your mileage: how’s your nutrition? are you eating more? how’s your rest and recovery?

[@qigong1001]

@@le.mister.j first let me say I’m nowhere near the speed of these guys. I can only compare myself to myself over time. I have not yet changed my nutrition, nor sleep. However, changing those, I’m sure I’ll benefit. I think the only way to know where your limits are is to actually try it out for a few weeks. Upping mileage is really a hard thing to recommend because no one wants to be responsible for injuries, understandably. However, no risk no benefit.

[@yvngchvp8695]

Stephen, I am so grateful for these videos. What a privilege it is to receive this info from an Olympic athlete. I only wish I could have heard this sooner. I ran at a division 3 college and our conference was extremely competitive. Naturally, I wanted to do everything I could for our team to score in the conference meets and run super fast times, but what I didn't realize, was that I was pushing myself way too hard. I never raced well despite training harder than anyone else I knew, and I ended up with 3 stress fractures over the course of 1 year, essentially de-railing my senior year. Now that I'm in my post collegiate old man era, I more motivated than ever to train right and finally run a PR again after a year of injuries.

[@Cloppa2000]

Very glad I saw this video early on in my running journey! As I can see myself getting overzealous and will overtrain if not very very careful! It's something I've done for the whole of my younger life!!! Now, I know all about this topic after 10 yrs of weight training and have finally got it sussed for that.. but 4 weeks into running and I just want to run every day! For me, the problem in every endeavour has been that there are not enough days in the week to do everything that I want or think I need to do. So for this reason, for the weight lifting I now ignore the days of the week and train when it is time to train based on the intensity of the last workout and recovery. I can do this because I no longer have set days to train and train alone. If in a club with set days, this was impossible, especially trying to fit strength and fitness training in with boxing or martial arts! If I was still doing those I think I would still find it impossible. But now my running program will be either over two week cycles or just a continuum with maybe 20 cycles in a year, or however many it works out to be.

[@adrianterencehand]

Flashes up in my notifications just as I was thinking about forcing in an extra session 🤔

[@danebailey1291]

The running gods telling you no

[@jayxfour2153]

Flashes up in mine going harder on my run today than I planned/ was supposed to. 🤦🏻‍♂️

[@thejeffinvade]

I was about to forego a rest day in two weeks, and then I saw this🎉

[@ab4211]

Top class ,I’ve burnt my body out doing daft sessions,not improving just doing more miles 50/60.need time off.

[@josephsanjuan8964]

My Idol from Ireland, more videos like this very informative. The best advice

[@goldenknightsfanatic]

Currently marathon training. I run two days a week. I’ve only skipped one run on my plan but I needed it. I was having knee pain but after skipping that run it allowed more time for my knee to heal and now I’m feeling great. I’ll be running it in 3 weeks

[@herolll22]

You only do 2 runs a week for marathon training???

[@goldenknightsfanatic]

@@herolll22 yes

[@ThePlantParadigm]

Just discovered Stephen the other day and now my watch later playlist is just him!

[@toddboucher3302]

Such great wisdom. Monday I has 10x 400, tues paced a friend on a 5k time trial. I knew it was dumb and at 61 every day I have been feeling yuck. Just no kick in my day to day. But you gave the why.

[@taylorwhiteside6897]

My experience with overtraining has taught me that it's ok to feel relaxed but focused on hard sessions. The more I fight and push to through training the more I expect, but sadly results are opposite. Focusing on the process, enjoyment, rather than chasing PRs every week should be the mission.

[@jobanski]

I think I am reaping the consequences of overtraining. I didn’t think I had overtrained, but 2 weeks before my race I injured myself. I was able to pb, but not anywhere near what I was aiming for. Rest and recovery is something I’m trying to take more seriously now.

[@bigpal69]

Funny im 2 weeks out from my race and being forced to take days off due to an injury... Exact same boat

[@BobHokiSensei]

Thank you for taking the time to share all your wisdom! I can't stop learning from your videos. I see all my mistakes being answered in a simple yet concisely language and I can sense a small improvement in runnings, although I discovered your channel few weeks ago. Thank you!

[@_J.F_]

So true but also so very hard to gauge unless you have a team of experts and lab equipment at your disposal. Despite having a HRM and a Garmin watch - both great tools and very useful in my training - I tend to run by how my body feels but that is of course not optimal either. Do I push too hard? Or am I being a softy and not pushing enough? Often it can be really hard to say until the injuries start making their appearance and that is really the worst way to gauge your training effort so maybe dialling it back a little is always the better option if in doubt. I grew up in the era of "No Pain No Gain" but too much pain is never going to get you where you want to be, so it might just be all about understanding your levels of pain, and reading them correctly.

[@daviddietz3630]

WOW! Amazing video - SO glad I gave it a view, and happy to be a subscriber. Thank you so much for the high quality content.

[@marshallfink5867]

Thank you

[@christoph_wattever]

Wow.. found myself in this a lot, thanks!

[@deanvanlaarhoven1413]

Thank you for introducing the concept of supercompensation. That encourages me.

[@mariokartman10]

Amazing advice, thank you so much!

[@martindattus7064]

Thanks Steven, have a nice weekend!!!

[@irawhitlock1084]

Ty so much. Recently completed marathon training plan but DNF the race. The more I think about it, I’m thinking that I actually only absorbed training up to around HM. You’re the only person I hear talking about absorbing training and it makes perfect sense to me. Unfortunately I think my body just takes longer to absorb training. I’m on a bit of a quest to try and improve my absorption ability if possible. Ty again and God bless.

[@Santialfaro93]

Awesome content Stephen! Found your channel a few months ago. I’m also training for Berlin, targeting 2:28. I was searching for “breathing techniques” while running. In the case you haven’t cover that, maybe a good vid idea. Keep enjoying the mountains 🕺

[@jaysingh05]

Great advice! Thanks Stephen!

[@hoospoodles]

excellent

[@Bb5y]

Thankyou, your advice has helped me out in this regard already.

[@sylvainmessier9397]

I wish I watched your video 2 days ago... Since yesterday I hurt myself by overtraining!

[@romas2180]

thanks!

[@curingd]

Brilliant video.

[@faceless89]

Awesome content as always. Thank you so much!

[@arpadnagy1354]

Amazing stuff!

[@takundamuchuchu2855]

Good video. How do you determine your baseline?

[@mingbihhsu1735]

Great content !!! Glad to see this video at the end of my first week marathon training. I felt so worn out after my first *easy* 10 mile long run ( my Garmin showed Z4 running, geez) The problem was I did a 10K pace mile repeats too hard two days before the long run. Exactly how you described as overtraining from the intensity. Now I am ready to modify the training and start fresh the coming week.

[@jakobmorningstar]

How can someone apply this to their routine if they AREN’T training for a specific race. I’ve been running for going on 4 years now, for the first 3 years I ran 5 days/week and really low miles, just 2 miles/day. Last year I decided I wanted to be able to run 7 days/week (so long as I wasn’t sick or injured) and for the most part I’ve accomplished that. This year I wanted to up my mileage per run and pushed it out to 5km/day. I felt really good with my runs (all the while still maintains my strength training 3 days/week). In the last month and a half I’ve been pushing my distance again, I want to be able to do 10km/day. In the last week however I’ve been struggling to run the 10km all the way through and have had to take breaks to walk intermittently. I’m more tired than I’ve ever been, but I’m not sure if it’s overtraining or just what is needed for my body to adapt to the new load I’m adding. Having to walk during my runs has been really discouraging and since I run mainly for my mental health it’s made it even harder to stay motivated for my morning runs. How do I push myself to achieve my goal of 10km every morning while still maintaining a good pace (5:10-5:25/km) and my strength training? Like I said I’m not training for a race or event, just want to keep up my cardio fitness and strength.

[@ulfeliasson5413]

Burned out from training too hard. 25 years ago. Still fatigued beyond sanity

[@trinichinee6426]

Hey bro ... Love the information Question for u ... If I do a tempo session on day 1, can I do a recovery run on day 2 and zone 2 running on day three, then to do another tempo or interval on day 4 .. would that work Also . What's the difference between a zone 2 running and recovery run in terms of effort put out ?

[@BH-vs8ru]

Big fan of the channel - great content. Do you have memberships enabled on your channel? I remember a video from a month or so ago where you discussed releasing detailed training analysis for channel members

[@rossfripp4503]

Really interesting video, thanks. Since a return to running after many years (thanks, brain tumour!) I'm getting back close to my former ability (nothing special, 16:58 5k) but have been peppered with injuries. If my 5k pace is around 5:30/mile, what do you think my very easy run pace should be? I've generally slowed my "normal" run days down to over 8:00/mile, some times 8:30/mile and I do think it can allow me to hit the interval sessions a bit harder. Thanks!

[@satellitetvIreland]

Your numbers above are all good , try not to over think it

[@tommoore3292]

Why do we have to conform to a 7day training running cycle , i know some plans have a 10 day cycle. One LR ,One med run, one threshold sess, one vo2 interval sess,and rest easy runs?

[@Marcus-g5q1c]

Thank you Stephen for all your great videos. Your content is worth GOLD.

[@anthonyvalencia7924]

can anyone give feedback on my current plan (self made)- trying to improve my HR and speed , i usually stick to a week by week plan but after watching so many videos i’m thinking of adjusting to a 2 week block ? any suggestions would be much appreciated (i have been consistent with running injury free for 1.5 years and weekly mileage is between 30-50 miles: -monday rest -tuesday 8-9 miles (2 miles warmup , 4-5 miles of mixed 1k repeats , 800 m , 400 m @ 6 min/mile pace) -wednesday 8-10 miles slow (HR 140-145) -thursday 6.2 miles slow with leg day -friday 6.2-8 miles slow (or rest) - saturday hill repeats or hike -sunday LSD (right now i’m at consistent 16 milers slow pace with HR 140-145) i know i need to add steady state or race pace effor mileage (shooting for 6:45/mile for BQ one day by next year sometime)

[@ChristopherSaadatjoo]

If it was me I’d stack the Thursday leg day onto the evening of tuesdays intervals. Right now you’re essentially smashing legs tuesday Thursday Saturday and Sunday. Even though the long run is steady pace that will still take a big toll on them. See how that feels. Maybe even move Saturday sunday to Friday Saturday and have sunday be a rest day. your long run a day after a hard day is really gonna be hard to recover from for the following Tuesday session

[@ChristopherSaadatjoo]

This comment is more so based on you doing hill repeats on Saturday. If the hike is easy that might work fine

[@anthonyvalencia7924]

@@ChristopherSaadatjoo thank you for the feedback , okay i can probably add legs to tuesday , which is weights in gym , and maybe hip work on thursday instead without weights and yeah i been slacking on consistency for hill repeats so it’s usually rest 🤪 but sunday slow run at 16 miles , i still feel fresh , no tightness or fatigue so i think i’m on a good path rn

[@4541047]

Cool intro!

[@ralphhancock7449]

Should have viewed this before today's run. Just did a recovery run too fast! Those who insist on training on 'tired legs' are systematically overtraining.

[@jeffersonaraujo9166]

Stay hard!

[@Barry_L]

Hey Stephen. I am a sub elite running enthusiast. By this I mean in the races, I can't hold the elite's pace but stay in the 5th or 6th pack that if I get dropped by the pack I'll run solo the whole run. I was thinking in investing in a watch and I'm torn between Pace 2 and Garmin FR245. I tend to lean more on the coros but The Garmin is proving to be a strong contender except for the Barometer it doesn't have. Will I be going wrong for choosing Garmin over Pace 2?

[@daddycox82]

@stephenscullion262 great content, what's your thoughts on the acute load setting on Garmin. It's seems to keep me from over traning and seeing good results. Love to get a expert thoughts on it.

[@adamgriffiths6481]

Interested in this. Do you mean where the Garmin gives you a recovery period after a good workout? Always wondered if that’s a good measure to go with.

[@playerzero2236]

It might not be your training, it may be your diet

[@2spoons]

Overtraining..... leading up to a 50 mile run or 100 mile run...... or simply a 35 mile ultra up a mountain...... without injury but not over training ???? How do you do that ...? there are no schedules available ? Stephen ?

[@krakhour2]

I think also my job is very physical and can take a lot out of me. Cant really fix that cause all my life I wasnt at a level a pro is. 230 marathon doesnt get you any checks. Also equipment can do you in. I been running in my alpha flys for over a year the shoe needs changed out but its hard to afford 250 dollar shoes every six months, so it cause a injury because the heel part of the shoe was getting to loose.(stone bruise) Went back to a different pair I had and ordered new pair of alpha flys.. Such is life. Runners are always broke ask Frank Shorter and Im sure if Steve Prefontaine was still alive he would tell you the same. Even races are up 500% in price and you get nothing for them. Most time have to travel and stay overnight causing it to cost 250 a race easy. You win the race get a medal and or trophy and maybe a gift certificate to local running store 25 dollars off some item that was 50 dollars too high in first place. Only sport I know that doesnt catch the concept of money .

[@GarhwaliBalak]

Can I run 1 mile in 5 min within 90 days currently my 1mile time is 6 min

[@bscairns]

I’m overtrained with 6 weeks to Leadville 🤦‍♂️

[@JM-mz7wx]

How the heck am I supposed to lift and run while maintaining any sort of productive recovery? I’m always sore. Never feel recovered.

[@lil_herb2518]

Balance is good for alot of people but if you wanna be the best in your field at something if you wanna be a bad mf then you need to be obsessed

[@МариоМиланов-э6с]

But if you have a training camp and you train 2 times a day most of the sessions are gonna be brutal. What are you doing in this situation?