25/02/2026
One of the biggest myths in running is that more is always better.
In reality, progress doesn’t come from how hard you train — it comes from how well your body adapts to the training. And adaptation only happens when recovery is allowed.
That’s where deload weeks come in.
A deload week is a planned period where training volume and/or intensity is reduced to allow the body to absorb the work you’ve already done. It’s not a step backwards. It’s how you move forward.
When you train hard for several weeks in a row, fatigue builds. Muscles, tendons, the nervous system, and even your motivation are under constant stress. If you never ease off, fatigue eventually masks fitness and performance stalls or goes backwards.
Deload weeks give your body the space it needs to:
Repair muscle damage
Restore glycogen stores
Settle irritated tissues
Rebalance hormones and the nervous system
Refresh mentally
This is when fitness actually “locks in”.
A common mistake runners make is skipping deloads because they feel good, or because they’re scared of losing fitness. In reality, short periods of reduced load do not make you unfit — they make you more resilient.
Another mistake is waiting until you’re exhausted or injured before backing off. Deloads work best when they’re planned, not reactive.
A deload week doesn’t mean doing nothing. It might mean:
Fewer runs
Shorter runs
Less intensity
More easy running
Extra rest days
The goal is to reduce stress, not eliminate movement.
This is another area where working with a coach is incredibly valuable. A coach can build deloads into your plan at the right time, based on your load, your history, and how you’re responding — instead of guessing or waiting until something goes wrong.
If you’re training consistently but feel flat, heavy, or stuck, it may not be that you need more training — you may need better recovery. Feel free to reach out to me if you’re unsure whether a deload would help. I’m always happy to chat and guide you.
Simple takeaway: training breaks you down, recovery builds you up. Deload weeks are not weakness — they’re smart training.
