In this article, Dr. Matt Long shares a personal story from his youth about the importance of pacing oneself and taking necessary breaks. His experience running up stairs in Scarborough serves as a metaphor for the concept of “deloading” in training.
In the summer of 1985, inspired by the athletic achievements of his hero Steve Cram, Dr. Long felt invigorated and eager to run non-stop. During a family vacation in Scarborough, he would wake early each day to run along the beach and return to the hotel via a set of 153 steep steps. Despite his initial determination, he found himself unable to run all the way to the top, eventually admitting defeat.
Years later, as an adult, Dr. Long returned to Scarborough and decided to give the steps another try. This time, armed with a newfound wisdom and experience, he successfully ran up all 153 steps. The difference in his approach was that he now understood the importance of pacing and taking brief breaks on the flat sections of the staircase.
Reflecting on this experience, Dr. Long draws parallels between the need for breaks in running and the concept of “deloading” in training. Deloading involves periodically reducing the intensity or volume of training to allow for recovery and avoid overuse injuries. It is an essential component of progressive overload, the gradual increase of training stimulus to promote adaptation and improvement.
To illustrate the importance of deloading, Dr. Long recounts a conversation with a fellow athlete who had achieved a personal best in a half marathon and immediately wanted to push herself further with intense interval training. Dr. Long cautioned her that taking a few easy days to recover would not only reduce the risk of injury but also enhance the training effect and overall fitness.
In light of these insights, Dr. Long poses a series of self-reflection questions for athletes to consider:
- Do I understand the concept of progressive overload?
- How can I incorporate regular and routine deloading periods into my training program?
- When am I at risk of pushing myself too hard, compromising my long-term athletic development?
Dr. Matt Long, a former Great Britain Masters Team Manager and England Team Coach, encourages athletes to reach out to him at [email protected] for further discussion.