The key training principles for running
Running training, like any other type of training, follows certain rules to make sure it works and helps you improve.
Every runner is unique. And one running plan doesn't fit all. Therefore, training decisions need to take into account how you adapt to training stimuli in your specific context.
In this article, we explain the key training principles to make your running plan more effective.
What are run training principles?
Training principles are basic guidelines for effective training programmes. They help you improve your performance, avoid injury, and achieve your goals.
Training principles can be broadly divided into three categories:
Trigger adaptation: Principles that ensure that training leads to an adaptation process in the body. They ensure that your body responds well and adapts to the training you are doing.
Ensure adaptation: Principles that describe how adaptation processes should be controlled over time. They help you plan your training so that you continue to improve without overtraining or getting injured.
Specific control of adaptation: Principles that ensure sport-specific and performance-oriented adaptation. They tailor your training to make sure you're improving in the right areas for your particular activity.
How to make your running more effective?
1. Find the right stimulus
Training can be seen as a planned disturbance of your existing physical balance. The goal of training is to disrupt this balance and improve your physical performance by creating a balance at a higher level.
To disrupt the existing balance, certain stimuli are necessary. They should have a minimum intensity and a minimum duration.
If the training stimuli are too low, they will be ineffective. Slightly above-threshold stimuli maintain existing levels of performance. If the training stimuli are strongly above the threshold, they cause damage and a drop in your performance. Only the optimal training stimulus will improve your performance.
How strong this stimulus needs to be depends on your current level of performance. As your performance improves, the intensity of the training stimulus needs to be adjusted to maintain an optimal training stimulus.
2. Increase your training load progressively
As your level of performance improves and you make progress, you should increase the training load on a regular basis.
Examples how you can increase your training load:
Increase the frequency of training (training sessions per week)
Increase training volume during a training session
Shorten the breaks during a training session
Increase training intensity
Beginner runners should gradually increase the load in small steps. The rule is: volume before intensity.
Advanced runners have to increase the load by leaps and bounds to achieve further progress. Because the better the performance level, the greater the training effort needs to be to achieve a small increase in performance.
3. Vary your training
If you do the same exercise and training method repeatedly and don’t change anything, this can lead to stagnation in your performance levels.
It’s important to add variety to your training. Add long runs, tempo runs, intervals, hill repeats or cross training to your plan. This keeps you motivated, prevents boredom, and reduces the risk of overuse injuries.
Examples of how you can vary your training:
Add different training methods (long run, tempo run, intervals, hill repeats, etc.)
Vary the movement dynamics
Shorten break times
Increase training intensity
How to discover motivation in running, read our blog article How to rediscover motivation for running: 5 key tips.
4. Find the balance between load and recovery
The key to progress as a runner is getting the balance right between effort and recovery. Training is not just about the workouts you do. It's also about how you allow your body to recover, how you fuel, how you sleep and how you manage the demands of life.
Inadequate recovery not only reduces your training success, but can also lead to overtraining, injury and lack of motivation. Recovery periods that are too long lead to a loss of adaptive responses.
5. Stay consistent
Running just once won’t lead to training success. If you want to achieve and maintain your goals, you need to be consistent with your training.
Regular training is the key to improvement. If you don't exercise, your body will return to its original state. But if you want to increase your running performance, you should run over a long period of time.
Consistent running builds your endurance, strengthens your muscles and improves your overall fitness.
6. Periodisation helps you optimise your performance
To train effectively over a longer period, you should continuously increase the volume and intensity of your training.
But you can't be in your top form all year round. And you can’t train at the same high level or with maximum load all year round. That’s why periodisation is important. It divides your training year into different cycles. Periods of high effort alternate with periods of reduced effort. These periods are further divided into preparation, tapering, competition, and transition periods.
Periodisation helps you optimise performance and peak at the right time for key races.
7. Your training should be as individual as you
Every runner is unique. Your training decisions need to consider how you adapt to the training stimulus. That’s why one running plan doesn't fit everyone. You need to take into account your age, anatomy, injuries and experience.
Your training plan should suit you and your needs.
Make sure you constantly adjust your training to the situation you face from day to day. Blindly following a plan without making the necessary corrections will lead to issues in the short or the long term.
Training is linked with your health
Understanding these key principles helps you develop a bigger, long-term picture of your training. It helps you take ownership of your progress and give regular feedback on how you feel.
Focus on the basics:
Set a long-term goal that excites you and gives you a sense of purpose
Then set weekly and monthly goals that help you reach your long-term goal
Focus on the process and on what you can control
Keep showing up to training
Get sufficient sleep
Eat enough before, during, and after your runs
At KULG, we look at training data together with your health data and consider how it relates to how you feel. This enables you to learn how to train smarter while staying healthy and motivated.
Katharina is a passionate runner who has been running since her teenage years and is also a certified running coach. She loves empowering others to achieve their goals, find joy in activity, and to become better and more balanced runners. You can find her on Instagram @madkaddi.
