Dr. Matt Long shares a training and life lesson from his youth, reflecting on the importance of balancing enthusiasm with wisdom.
In the summer of 1985, I was inspired by my childhood hero Steve Cram, who set world records all over Europe. I, like many others, felt motivated to run non-stop.
Towards the end of that summer, my parents took my brother and me on a holiday to Scarborough. As a working-class family, this was a special treat for us, as we got to stay at the “posh” Grand Hotel.
The Challenge
During that week, I made sure to continue my running routine. I would wake up early and jog along the seafront, occasionally venturing onto the beach to feel the waves under my feet.
On my way back to the hotel, I encountered my father at the bottom of 153 steps that led up from the promenade to the hotel entrance. Eager to impress, I ignored his advice and attempted to run all the way up. However, halfway through, I had to admit defeat and give up. Despite my efforts over the course of the vacation, I never managed to reach the top, always succumbing to exhaustion.
Redemption
Last summer, I returned to Scarborough and decided to give those steps another try. At the age of 50, I stood triumphant at the top, having successfully run up every single step. This time, I had the wisdom to pace myself and take short breaks on the flat sections between sets of steps.
This experience made me reflect on the concept of ‘deloading’ as a coach.
Understanding Deloading
As athletes, we naturally strive to push our limits. We know that we need to increase volume and intensity in order to improve. However, constantly overloading ourselves without periodic recovery can lead to burnout and injuries.
While many athletes understand the concept of progressive overload, it is often harder to grasp the importance of regular deloading. Deloading refers to taking shorter periods of reduced training load to allow for recovery and adaptation.
The Importance of Deloading
By incorporating deloading periods into your training program every few weeks, you minimize the risk of injury and optimize the training effect. Just like I learned to take short breaks on the flat sections of the stairs in Scarborough, deloading allows your body to recover and adapt, leading to improved performance.
It’s important to recognize the difference between what you feel capable of doing after a successful race or training session and what you should do for the long-term benefit of your athletic development.
Self-Reflection Questions:
- What does progressive overload mean to me?
- How can I incorporate deloading regularly and routinely into my training program?
- When am I at risk of overdoing my training volume, intensity, or frequency, potentially hindering my long-term progress?
Matt Long, a former Great Britain Masters Team Manager and England Team Coach, can be contacted at [email protected]