Understanding the Impact of Overthinking

While pursuing my Kinesiology degree, I had the privilege of attending a university linked to a high-performance training facility where many elite athletes, including Olympians, prepare and are evaluated. It was a common sight to encounter greatness while moving between classes and workout sessions.

During my time there, I learned from both exceptional coaches and skilled athletes, which was both enlightening and humbling. As someone who has always cherished running, I made it a point to connect with others in the sport to absorb as much wisdom as possible. Through various lectures and spontaneous discussions, a clear pattern emerged among top runners and coaches.

Their expertise is extensive, yet their strategies are straightforward.

The elite athletes know precisely what they're doing and the rationale behind their actions. They train diligently and intelligently, avoiding unnecessary complications. They do not squander effort on trivial matters while striving for their objectives.

Observing this mindset repeatedly has made me aware of how much novice and intermediate runners tend to overanalyze their training. Although our margins for error are significantly broader than those of elite athletes, we often behave as if every decision is critical. While it may not be quite that dramatic, you understand the sentiment.

Now, let’s explore five key areas where we runners tend to overthink and how simplifying these can enhance our performance, save time, and conserve energy. It's time to learn from those who excel and return to the fundamentals!

Stop Making Running More Complicated Than Necessary

Before diving into the details, it’s important to note that training varies for everyone. I’m not suggesting that you eliminate these habits entirely to see progress. Instead, think of this as a strategy to streamline your running and remove unnecessary stressors. Take what resonates with your journey and leave the rest.

With that said, let’s jump into the five areas we frequently overanalyze:

1. Gear

This topic can be contentious, so let’s address it. You don’t require multiple pairs of running shoes or the latest high-tech smartwatch to start your running journey. Recently, there’s been a surge in shoe reviews, which, while informative, can sometimes distract us from the real work of training.

If you enjoy collecting gear, that’s perfectly fine. However, remember that the equipment you own may not impact your performance as much as you assume. If you're just starting, focus on finding a comfortable pair of trainers, and consider adding a speed shoe once you're ready. For regular runners, having an additional pair to alternate can provide beneficial variation. Beyond that, expanding your gear collection likely won't make you a superior runner.

2. Nutrition

Nutrition plays a crucial role in performance and recovery, but it doesn’t need to be overly complicated. Prioritize carbohydrates before important sessions and races, and refuel with protein quickly afterward. Stay hydrated and properly fueled during long runs. Focus on what works for your body rather than getting caught up in brand names. Experimentation is key, and it’s not necessary to spend a fortune on expensive gels—there are more affordable options.

3. Strength Training

I’ve often discussed strength training, and it's worth mentioning again here. Strength training is an integral part of being a runner, not just an auxiliary workout. While individual routines may vary based on injury history and experience, remember that your strength training doesn’t need to mimic that of professional bodybuilders.

Even two 20-minute sessions per week, incorporating exercises like single-leg deadlifts, squats, glute bridges, calf raises, and banded work, can significantly enhance your injury resistance and improve your running mechanics. Focus on consistency rather than perfection, and your future self will thank you!

4. Heart Rate

Heart rate can be a useful indicator of training intensity, but it shouldn't dictate your every move. Since heart rate can fluctuate based on various factors like sleep and stress, use it as a general guide rather than a strict rule. More often than not, training based on perceived effort is a more sustainable approach. Use heart rate monitoring during threshold workouts or to stay accountable during easy runs, but don’t let it detract from the enjoyment of running.

5. Volume

Volume is an essential aspect of training, but there’s no one-size-fits-all method for managing it. Resist the urge to compare yourself to more experienced runners, and don't let your Strava stats define your identity as a runner. For some, 30 miles a week may be optimal, while others might thrive on 100 miles. What matters is that you balance volume with recovery and maintain a healthy lifestyle.

If you aim to increase your weekly mileage, do so gradually—limit yourself to a 10% increase from the previous week to avoid overtraining injuries. Most importantly, listen to your body and don’t hesitate to cut back on mileage if you're feeling stressed or fatigued. Missing a couple of runs won’t derail your progress, but obsessing over mileage can lead to chronic injuries.

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In Conclusion

For sustainable success in running, a straightforward training philosophy is crucial. Yes, hard work and smart training are important, but don’t let minor details overshadow your enjoyment of the sport and your pursuit of personal goals. The best runners aren’t preoccupied with trivial matters, so why should we be? As long as you train thoughtfully, prioritize recovery, and refuel regularly, you can trust that you’re on the right path to achieving your aspirations.