Olivia has been running 3 miles, three times a week at a similar pace for the last 2 months. Which of the following would you suggest to effectively implement the progressive overload principle to her workouts?

• A. Suggest she changes one of her runs to a swim, even though she doesn’t enjoy swimming.
• B. Suggest she switches to 5 runs per week, each 6 miles long.
• C. Suggest she changes her focus to strength training and stop running for now.
• D. Suggest she increases one of her runs to 3.5 miles and change one of them to an interval run.

Answer: (D)

Verified step by step guidance

1. Understand the principle of progressive overload: This principle involves gradually increasing the intensity, duration, or frequency of exercise to improve fitness levels. It ensures the body is continually challenged without overtraining.
2. Evaluate Olivia's current routine: She is running 3 miles, three times a week at a similar pace. This indicates a consistent but unchanging workout routine over the past two months.
3. Identify the goal of progressive overload in Olivia's case: The goal is to make small, manageable changes to her running routine to improve her endurance and performance while keeping her engaged and avoiding burnout.
4. Analyze the options provided: Changing to swimming might not be effective since she doesn’t enjoy it, increasing to 5 runs of 6 miles each is too drastic and could lead to overtraining, and stopping running to focus on strength training does not align with her current running goals.
5. Recommend a suitable adjustment: Suggest increasing one of her runs to 3.5 miles to gradually build endurance and changing one run to an interval run to improve speed and cardiovascular fitness. These changes align with the progressive overload principle and are manageable for her current fitness level.