15d • General discussion
Today's live call
and I discussed why runners can feel ready to increase training before their bones and tendons have adapted, and compared “stairs” versus “ladder” progressions. We also covered how tracking training and recovery can help identify what’s behind a flare-up and guide earlier adjustments.
Key takeaways:
- Use a “stair” progression: Increase training, then hold steady for 2–3 weeks before increasing again, rather than adding a little every week. This gives the body time to adapt.
- Feeling fitter doesn’t mean every tissue is ready: Cardiovascular fitness can improve faster than tendons and bones adapt, so runners may do more before those tissues are ready for the added load.
- Keep changes identifiable: Holding a training level - and avoiding changes to too many variables at once - makes it easier to understand a flare-up and avoid pulling back more than necessary.
- Track training and recovery: When symptoms appear, look at changes from the prior 2–4 weeks, including training, sleep, stress, illness, and other activity. Daily app check-ins can help spot trends early enough to adjust the plan.
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