The Fine Line: Balancing Training Intensity and Recovery in Running

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Welcome to the official RU-vid channel of Stephen Scullion, an Olympic athlete dedicated to sharing insights and experiences on the journey to greatness. On this channel, we explore the fine line between balancing training intensity and recovery in running.
As an elite athlete, Stephen understands the critical role that finding the perfect balance between pushing your limits and allowing your body to recover plays in achieving peak performance. In this video, Stephen shares personal stories, training techniques, and expert advice to help you optimize your training routine, prevent overtraining, and excel in the world of running.
Join Stephen on a behind-the-scenes journey as they provide an exclusive look into their own training regimen, including workouts, recovery methods, and insights gained from years of competing at the highest level. Discover the strategies employed by Olympic athletes to maintain their physical and mental well-being while consistently improving their performance.
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Опубликовано:

28 сен 2024

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Комментарии : 72

@adrianterencehand Год назад

Flashes up in my notifications just as I was thinking about forcing in an extra session 🤔

@danebailey1291 Год назад

The running gods telling you no

@jayxfour2153 Год назад

Flashes up in mine going harder on my run today than I planned/ was supposed to. 🤦🏻‍♂️

@thejeffinvade Год назад

I was about to forego a rest day in two weeks, and then I saw this🎉

@lukegooding5198 6 месяцев назад

Thank you mate, I overtrained for my first 60 miler last year because I was thinking like a caveman and had to put up with a knee injury throughout. I believed more is always better. In June I have a 120mi, and I’ve been training slightly better supplementing with lots of cross training but still with this dumb logic of smashing myself daily. I’m watching this right now and I can tell I’ve been overtraining, I can’t thank you enough. You could well have saved me from injury and worse.

@taylorwhiteside6897 Год назад

My experience with overtraining has taught me that it's ok to feel relaxed but focused on hard sessions. The more I fight and push to through training the more I expect, but sadly results are opposite. Focusing on the process, enjoyment, rather than chasing PRs every week should be the mission.

@mingbihhsu1735 Год назад

Great content !!! Glad to see this video at the end of my first week marathon training. I felt so worn out after my first *easy* 10 mile long run ( my Garmin showed Z4 running, geez) The problem was I did a 10K pace mile repeats too hard two days before the long run. Exactly how you described as overtraining from the intensity. Now I am ready to modify the training and start fresh the coming week.

@Bb5y Год назад

Thankyou, your advice has helped me out in this regard already.

@Marcus-g5q1c Год назад

Thank you Stephen for all your great videos. Your content is worth GOLD.

@BH-vs8ru Год назад

Big fan of the channel - great content. Do you have memberships enabled on your channel? I remember a video from a month or so ago where you discussed releasing detailed training analysis for channel members

@romas2180 Год назад

thanks!

@4541047 Год назад

Cool intro!

@JM-mz7wx Год назад

How the heck am I supposed to lift and run while maintaining any sort of productive recovery? I’m always sore. Never feel recovered.

@МариоМиланов-э6с Год назад

But if you have a training camp and you train 2 times a day most of the sessions are gonna be brutal. What are you doing in this situation?

@markjohnson4237 Год назад

THIS, this video, Stephen, is without question the most useful video for me at the level I'm at. I really enjoy all of your content but so much of it is way above my current level of training/running but this one has really hit the spot. Just in time too as I'm about to tackle my most strenuous half marathon training schedule to date. I have taken so much from this one, thank you. And the thing I'm most pleased about is that I've been waiting for the day when I felt I could really relate to your excellent advice and content. Today is that day. Thank you. Mark

@AndreyRubtsovRU Год назад

Back it off dude

@mailorlee2 Год назад

Good luck on your half.

@aric2589 Год назад

Amazing video, always a great day when Stephen posts

@InspiNatio Год назад

Agreed

@Santialfaro93 Год назад

Awesome content Stephen! Found your channel a few months ago. I’m also training for Berlin, targeting 2:28. I was searching for “breathing techniques” while running. In the case you haven’t cover that, maybe a good vid idea. Keep enjoying the mountains 🕺

@playerzero2236 Год назад

It might not be your training, it may be your diet

@qigong1001 Год назад

Its harder than it looks to diagnose overtraining. I stagnated for such a long time thinking I was overtraining, telling myself 'this hurts, exhausted, blah blah.' I was B.S-ing myself. Took a lot of self-reflection to come to this conclusion. So, I systematically upped my training (doubled) and then started to see improvements. I've been training at this new level for months, no burnout, so I can at least confirm to myself that my previous thinking was flawed. I can see elites or hyper-completives overdoing it, but mere mortals trick ourselves to do less

@le.mister.j Год назад

awesome! if you can do it and come out better on the other side, you’re winning. in upping your mileage: how’s your nutrition? are you eating more? how’s your rest and recovery?

@qigong1001 Год назад

@@le.mister.j first let me say I’m nowhere near the speed of these guys. I can only compare myself to myself over time. I have not yet changed my nutrition, nor sleep. However, changing those, I’m sure I’ll benefit. I think the only way to know where your limits are is to actually try it out for a few weeks. Upping mileage is really a hard thing to recommend because no one wants to be responsible for injuries, understandably. However, no risk no benefit.

@jakobmorningstar 11 дней назад

How can someone apply this to their routine if they AREN’T training for a specific race. I’ve been running for going on 4 years now, for the first 3 years I ran 5 days/week and really low miles, just 2 miles/day. Last year I decided I wanted to be able to run 7 days/week (so long as I wasn’t sick or injured) and for the most part I’ve accomplished that. This year I wanted to up my mileage per run and pushed it out to 5km/day. I felt really good with my runs (all the while still maintains my strength training 3 days/week). In the last month and a half I’ve been pushing my distance again, I want to be able to do 10km/day. In the last week however I’ve been struggling to run the 10km all the way through and have had to take breaks to walk intermittently. I’m more tired than I’ve ever been, but I’m not sure if it’s overtraining or just what is needed for my body to adapt to the new load I’m adding. Having to walk during my runs has been really discouraging and since I run mainly for my mental health it’s made it even harder to stay motivated for my morning runs. How do I push myself to achieve my goal of 10km every morning while still maintaining a good pace (5:10-5:25/km) and my strength training? Like I said I’m not training for a race or event, just want to keep up my cardio fitness and strength.

@_J.F_ 3 месяца назад

So true but also so very hard to gauge unless you have a team of experts and lab equipment at your disposal. Despite having a HRM and a Garmin watch - both great tools and very useful in my training - I tend to run by how my body feels but that is of course not optimal either. Do I push too hard? Or am I being a softy and not pushing enough? Often it can be really hard to say until the injuries start making their appearance and that is really the worst way to gauge your training effort so maybe dialling it back a little is always the better option if in doubt. I grew up in the era of "No Pain No Gain" but too much pain is never going to get you where you want to be, so it might just be all about understanding your levels of pain, and reading them correctly.

@tommoore3292 10 месяцев назад

Why do we have to conform to a 7day training running cycle , i know some plans have a 10 day cycle. One LR ,One med run, one threshold sess, one vo2 interval sess,and rest easy runs?

@jobanski Год назад

I think I am reaping the consequences of overtraining. I didn’t think I had overtrained, but 2 weeks before my race I injured myself. I was able to pb, but not anywhere near what I was aiming for. Rest and recovery is something I’m trying to take more seriously now.

@bigpal69 Год назад

Funny im 2 weeks out from my race and being forced to take days off due to an injury... Exact same boat

@ab4211 Год назад

Top class ,I’ve burnt my body out doing daft sessions,not improving just doing more miles 50/60.need time off.

@ralphhancock7449 Год назад

Should have viewed this before today's run. Just did a recovery run too fast! Those who insist on training on 'tired legs' are systematically overtraining.

@toddboucher3302 Год назад

Such great wisdom. Monday I has 10x 400, tues paced a friend on a 5k time trial. I knew it was dumb and at 61 every day I have been feeling yuck. Just no kick in my day to day. But you gave the why.

@GarhwaliBalak Год назад

Can I run 1 mile in 5 min within 90 days currently my 1mile time is 6 min

@yvngchvp8695 Год назад

Stephen, I am so grateful for these videos. What a privilege it is to receive this info from an Olympic athlete. I only wish I could have heard this sooner. I ran at a division 3 college and our conference was extremely competitive. Naturally, I wanted to do everything I could for our team to score in the conference meets and run super fast times, but what I didn't realize, was that I was pushing myself way too hard. I never raced well despite training harder than anyone else I knew, and I ended up with 3 stress fractures over the course of 1 year, essentially de-railing my senior year. Now that I'm in my post collegiate old man era, I more motivated than ever to train right and finally run a PR again after a year of injuries.

@irawhitlock1084 Год назад

Ty so much. Recently completed marathon training plan but DNF the race. The more I think about it, I’m thinking that I actually only absorbed training up to around HM. You’re the only person I hear talking about absorbing training and it makes perfect sense to me. Unfortunately I think my body just takes longer to absorb training. I’m on a bit of a quest to try and improve my absorption ability if possible. Ty again and God bless.

@rossfripp4503 Год назад

Really interesting video, thanks. Since a return to running after many years (thanks, brain tumour!) I'm getting back close to my former ability (nothing special, 16:58 5k) but have been peppered with injuries. If my 5k pace is around 5:30/mile, what do you think my very easy run pace should be? I've generally slowed my "normal" run days down to over 8:00/mile, some times 8:30/mile and I do think it can allow me to hit the interval sessions a bit harder. Thanks!

@satellitetvIreland Год назад

Your numbers above are all good , try not to over think it

@Cloppa2000 7 месяцев назад

Very glad I saw this video early on in my running journey! As I can see myself getting overzealous and will overtrain if not very very careful! It's something I've done for the whole of my younger life!!! Now, I know all about this topic after 10 yrs of weight training and have finally got it sussed for that.. but 4 weeks into running and I just want to run every day! For me, the problem in every endeavour has been that there are not enough days in the week to do everything that I want or think I need to do. So for this reason, for the weight lifting I now ignore the days of the week and train when it is time to train based on the intensity of the last workout and recovery. I can do this because I no longer have set days to train and train alone. If in a club with set days, this was impossible, especially trying to fit strength and fitness training in with boxing or martial arts! If I was still doing those I think I would still find it impossible. But now my running program will be either over two week cycles or just a continuum with maybe 20 cycles in a year, or however many it works out to be.

@2spoons Год назад

Overtraining..... leading up to a 50 mile run or 100 mile run...... or simply a 35 mile ultra up a mountain...... without injury but not over training ???? How do you do that ...? there are no schedules available ? Stephen ?

@krakhour2 Год назад

I think also my job is very physical and can take a lot out of me. Cant really fix that cause all my life I wasnt at a level a pro is. 230 marathon doesnt get you any checks. Also equipment can do you in. I been running in my alpha flys for over a year the shoe needs changed out but its hard to afford 250 dollar shoes every six months, so it cause a injury because the heel part of the shoe was getting to loose.(stone bruise) Went back to a different pair I had and ordered new pair of alpha flys.. Such is life. Runners are always broke ask Frank Shorter and Im sure if Steve Prefontaine was still alive he would tell you the same. Even races are up 500% in price and you get nothing for them. Most time have to travel and stay overnight causing it to cost 250 a race easy. You win the race get a medal and or trophy and maybe a gift certificate to local running store 25 dollars off some item that was 50 dollars too high in first place. Only sport I know that doesnt catch the concept of money .

@trinichinee6426 Год назад

Hey bro ... Love the information Question for u ... If I do a tempo session on day 1, can I do a recovery run on day 2 and zone 2 running on day three, then to do another tempo or interval on day 4 .. would that work Also . What's the difference between a zone 2 running and recovery run in terms of effort put out ?

@daviddietz3630 Год назад

WOW! Amazing video - SO glad I gave it a view, and happy to be a subscriber. Thank you so much for the high quality content.

@anthonyvalencia7924 Год назад

can anyone give feedback on my current plan (self made)- trying to improve my HR and speed , i usually stick to a week by week plan but after watching so many videos i’m thinking of adjusting to a 2 week block ? any suggestions would be much appreciated (i have been consistent with running injury free for 1.5 years and weekly mileage is between 30-50 miles: -monday rest -tuesday 8-9 miles (2 miles warmup , 4-5 miles of mixed 1k repeats , 800 m , 400 m @ 6 min/mile pace) -wednesday 8-10 miles slow (HR 140-145) -thursday 6.2 miles slow with leg day -friday 6.2-8 miles slow (or rest) - saturday hill repeats or hike -sunday LSD (right now i’m at consistent 16 milers slow pace with HR 140-145) i know i need to add steady state or race pace effor mileage (shooting for 6:45/mile for BQ one day by next year sometime)

@ChristopherSaadatjoo Год назад

If it was me I’d stack the Thursday leg day onto the evening of tuesdays intervals. Right now you’re essentially smashing legs tuesday Thursday Saturday and Sunday. Even though the long run is steady pace that will still take a big toll on them. See how that feels. Maybe even move Saturday sunday to Friday Saturday and have sunday be a rest day. your long run a day after a hard day is really gonna be hard to recover from for the following Tuesday session

@ChristopherSaadatjoo Год назад

This comment is more so based on you doing hill repeats on Saturday. If the hike is easy that might work fine

@anthonyvalencia7924 Год назад

@@ChristopherSaadatjoo thank you for the feedback , okay i can probably add legs to tuesday , which is weights in gym , and maybe hip work on thursday instead without weights and yeah i been slacking on consistency for hill repeats so it’s usually rest 🤪 but sunday slow run at 16 miles , i still feel fresh , no tightness or fatigue so i think i’m on a good path rn

@sylvainmessier9397 Год назад

I wish I watched your video 2 days ago... Since yesterday I hurt myself by overtraining!

@ThePlantParadigm Год назад

Just discovered Stephen the other day and now my watch later playlist is just him!

@lil_herb2518 Год назад

Balance is good for alot of people but if you wanna be the best in your field at something if you wanna be a bad mf then you need to be obsessed

@BobHokiSensei Год назад

Thank you for taking the time to share all your wisdom! I can't stop learning from your videos. I see all my mistakes being answered in a simple yet concisely language and I can sense a small improvement in runnings, although I discovered your channel few weeks ago. Thank you!

@ulfeliasson5413 Год назад

Burned out from training too hard. 25 years ago. Still fatigued beyond sanity

@josephsanjuan8964 Год назад

My Idol from Ireland, more videos like this very informative. The best advice

@bscairns Год назад

I’m overtrained with 6 weeks to Leadville 🤦‍♂️

@deanvanlaarhoven1413 Год назад

Thank you for introducing the concept of supercompensation. That encourages me.

@mariokartman10 Год назад

Amazing advice, thank you so much!

@christoph_wattever Год назад

Wow.. found myself in this a lot, thanks!

@takundamuchuchu2855 Год назад

Good video. How do you determine your baseline?

@daddycox82 Год назад

@stephenscullion262 great content, what's your thoughts on the acute load setting on Garmin. It's seems to keep me from over traning and seeing good results. Love to get a expert thoughts on it.

@adamgriffiths6481 Год назад

Interested in this. Do you mean where the Garmin gives you a recovery period after a good workout? Always wondered if that’s a good measure to go with.

@jaysingh05 Год назад

Great advice! Thanks Stephen!

@faceless89 Год назад

Awesome content as always. Thank you so much!

@martindattus7064 Год назад

Thanks Steven, have a nice weekend!!!

@hoospoodles 8 месяцев назад

excellent

@goldenknightsfanatic 6 месяцев назад

Currently marathon training. I run two days a week. I’ve only skipped one run on my plan but I needed it. I was having knee pain but after skipping that run it allowed more time for my knee to heal and now I’m feeling great. I’ll be running it in 3 weeks

@herolll22 6 месяцев назад

You only do 2 runs a week for marathon training???

@goldenknightsfanatic 6 месяцев назад

@@herolll22 yes

@marshallfink5867 Год назад

Thank you

@arpadnagy1354 Год назад

Amazing stuff!

@curingd Год назад

Brilliant video.

@jeffersonaraujo9166 Год назад

Stay hard!

@Barry_L Год назад

Hey Stephen. I am a sub elite running enthusiast. By this I mean in the races, I can't hold the elite's pace but stay in the 5th or 6th pack that if I get dropped by the pack I'll run solo the whole run. I was thinking in investing in a watch and I'm torn between Pace 2 and Garmin FR245. I tend to lean more on the coros but The Garmin is proving to be a strong contender except for the Barometer it doesn't have. Will I be going wrong for choosing Garmin over Pace 2?