Athletes seem to think the path to excellence in running is a linear progression that could be described as, "the more miles you run in training, and the faster you run those miles, the faster you will be able to run in races." This "A + B = C" model of athletic development is attractive because it is simple, and because it is based on commonly observed facts. For example, beginning runners normally find that the more miles they run in training, and the faster they run those training miles, the faster they are able to run in races. Unfortunately, the experience of, "every day I am getting better in every way," only lasts until the runner has exhausted his physical and psychic reserves. At this point the runner reaches a plateau where instead of producing faster race results, more running, and faster running, produces lingering fatigue and slower racing. Runners who try to push through this barrier end up sick and/or injured.

In reality runners do not improve gradually and steadily, but rather through occasional spurts. Runners improve through massive outlays of energy when their focus and commitment are at their highest. These improvements come at a heavy cost to the runner's physical and psychic reserves and therefore such efforts cannot be sustained for long periods.

Normally, after an improvement spurt, runners reach a level where they set a few personal records before losing their sharpness. This is the point where many runners try to keep the improvements coming by increasing the volume and intensity of their training. These runners end up doing more harm than good. By trying to push through this natural barrier of pent up fatigue and depleted reserves, runners overwhelm their bodies, and end up crashing physically, emotionally, and motivationally.

Scientific studies have shown that runners who have crashed often exhibit unusually high heart rates during exercise, elevated heart rates during sleep and at waking, depressed red blood cell counts, depressed immune system activity, reduced serum ferritin concentrations and high cortical levels. (Serum ferritin reflects the body's total supply of iron and high cortisol levels are usually associated with over training and can lead to excessive muscle tissue breakdown.)

When your reserves are replenished, your hormones will well up again, producing the motivation that draws you back to running. Running soon leads to hard training, which fosters inspired racing, and you will surge forward again. But because you became detrained while you were rebuilding your reserves, you must now regain your lost fitness, before you can climb to new plateaus.

Unfortunately, if you are like most runners, you will only have developed enough energy reserves to reach the level of your last plateau, before you crash again.

This cycle of "crash," "recover," "buildup," "peak racing, similar to your former peak," followed by yet another crash never ends, until the runner learns that training is not just daily running and that training involves goals and a plan. Without reasonable goals and a well formultated plan, no runner can reach his or her maximum potential.

The key to reaching your highest performance levels is found in realizing that you are going to hit plateaus and that these plateaus are necessary and natural, and that it is counter-productive to try to push through them. Your best strategy, when you recognize you have reached a plateau, is to reduce the volume and intensity of your training before your reserves are wiped out, and before you are forced to quit training by injury and staleness. By cutting back early, you will maintain your hard gained fitness, while your body rebuilds its reserves for your next improvement surge. By maintaining your fitness through your down times, you avoid wasting energy returning to levels already attained. When your restored energy wells up and the desire to train and race bubbles to the surface, your renewed vigor can be channeled toward reaching never before attained, higher plateaus.