Progressive Overload

Do you want to lift more weight? Do you want to run farther, faster? Then applying progressive overload (PO) to your training is vital. PO is the incremental increase in stress placed upon the body. Once adequate stress has been put on the system, and after recovery has taken place, you are ready for more volume or a greater intensity of work. This is how you improve.

Something to remember: often overlooked is the importance of safety and overall health relating to PO. Just as PO allows you to “do more” from a performance standpoint, it also enables your body to work longer or harder without exacerbating the risk of injury. When we PO the system, our joints and bodily health become stronger and are better able to withstand the demands of harder training.

Think of it like this: if you haven’t run in a year and then suddenly decide to run 3 miles in a single bout, odds are you’ll end up incredibly sore or even injured. However, if you start out with a 1-mile jog on week 1, then over the course of the next month and a half progress to the 3-mile mark, your odds of successfully completing the run without severe soreness or injury are greatly increased.