How to Incorporate Progressive Overload into Your Running Program

Incorporate Progressive

What is Progressive Overload?

Progressive overload is a concept used by athletes and exercisers looking to improve their performance and reach new goals. The idea is to gradually increase the intensity of the training in order to allow the body to adapt and strengthen in response. This concept is widely used in strength and running programs and can be extremely effective if done correctly.

and Health

1. Increase Training Volume

The first way to incorporate progressive overload into your running program is to increase your weekly training volume. This can be done by increasing the mileage of your runs or increasing the number of runs per week. The idea here is to gradually increase the “stress” you are putting your body through. In order for your body to respond and become stronger, it needs to be adequately challenged.

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2. Vary Your Training

In addition to gradually increasing your training volume, you should also try to vary your training program. This will keep your body from adapting to a single form of stress and help you to become an all-around stronger runner.

You can vary your running workouts by changing your running speed, running terrain (hills, trails, etc.), the number of rest days between runs, and your weekly mileage.

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3. Improve Your Technique

Improving your running technique is another great way to incorporate progressive overload into your running program. Taking a strides clinic or having a running coach observe you while you run can help you identify and correct any faults in your running form. Making technical changes such as increasing your stride length or learning how to land on your forefoot can greatly enhance your running performance.

4. Track Your Progress

The most important thing to remember when trying to incorporate progressive overload into your running program and health is to track your progress. Measurement is an important part of any program and will help you identify what works and what doesn’t.

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If you’re trying to increase your speed, for example, measure your training time, heart rate, and average distance. This will allow you to identify patterns and make adjustments to your program accordingly.


Progressive overload is essential to any running program and health regimen. It is important to gradually increase the intensity of your training and vary your program in order to fully benefit and avoid injury. Finally, tracking your progress is key to monitoring the effectiveness and safety of your program.

Keywords: Progressive Overload, Running Program, Training Volume, Vary Your Training, Improve Your Technique, Track Your Progress, Strength and Running Programs