Practice Doesn't Always Mean Perfect

Practice Doesn't Always Mean Perfect: Understanding the SAID Training Principle

When it comes to all sports and training, many athletes and coaches, at all levels have long subscribed to the mantra that "practice makes perfect." However, this age-old adage isn't entirely accurate. In reality, it's not just practice that leads to improvement, but rather *perfect* practice. This distinction is crucial, particularly when considering the SAID principle, which stands for Specific Adaptations to Imposed Demands. This principle highlights that the body adapts specifically to the types of demands placed upon it. In this article, we'll explore the implications of the SAID principle and why practice doesn't always mean perfect in the context of endurance runners at all levels.

What Is the SAID Principle?

The SAID principle is foundational to understanding how training works. It states that the body will adapt specifically to the demands imposed upon it. So, this means that if you want to improve a specific skill or performance attribute, your training must be directly related to that goal. Sounds obvious, right. For example, a football player's dominant leg will develop a stronger and larger bone structure compared to the non-dominant leg. Similarly, a tennis player often has one arm that is significantly stronger due to repeated use.

The Importance of Specificity in Training

I've written about this before, bit it's central to effective training for running. The concept of specificity is crucial for runners aiming to improve their performance over a range of distances, terrains and formats. Michael Jordan's experience, as shown in the documentary "The Last Dance," provides an insightful example across other sports. After retiring from basketball, Jordan transitioned to baseball. Despite his outstanding athletic abilities, he initially struggled in baseball because his skills and physique were tailored for basketball. He had to undergo specific training to adapt his body and skills to meet the demands of baseball.

When Jordan returned to basketball, he faced the reverse challenge. He had developed a "baseball player's body" and had to retrain to regain his previous basketball prowess. This demonstrates the principle of reversibility, which suggests that skills and adaptations can diminish if not maintained with specific practice. All the while he was extremely fit and athletic, but fit for different things at different times.

Why Practice Doesn't Always Mean Perfect

The SAID principle teaches us that not all practice leads to perfect results. Practicing a skill incorrectly or in a non-specific way can reinforce bad habits and lead to poor performance. It's about practicing the right way — with precision and attention to detail. This is where the notion of "perfect practice makes perfect" comes into play. In addition, practicing skills when fatigued is worse than not practicing them at all. For running, this is often in the form of drills to address form and strength. Skills are unique to everything else in running, in that perfection really matters. Skills eventually become learned habits. Skills based running drills should only be undertaken when not fatigued and you have full range of mobility and control over the movements required. Drills form running habits and when performed incorrectly will lead to bad habits in your running.

On top of drills skills in endurance activity are also important, runners who want to improve their 5k/10k road running performance for example must spend significant time training on roads, mimicking similar surfaces and elevation and at high-end threshold paces needed for those races. Slower running mainly across trails and mountains, or as another extreme example, cycling 200 miles per week; whilst building other aerobic and endurance qualities and new layers of fitness, will not yield anywhere close to the same results as the specificity aimed at matching the event distance, speed, demands on the body and running skills required. I can't imagine Mo Farah prioritising time on the bike ahead of his 5k and 10k Olympic double in 2012, for example.

The Role of Coaching

Given the complexities of the SAID principle, having a coach can be incredibly beneficial. Coaches can help identify weaknesses and design training programs that target specific adaptations, align to the goals. Even elite athletes like Michael Jordan relied on coaches to refine their skills and guide their training. Coaches can provide feedback and adjustments that are hard to identify on your own, ensuring that your practice is effective and, most importantly specific.

Balancing Training Stress

Applying the SAID principle effectively also requires balancing training stress. The right amount of stress must be applied to induce adaptation without causing injury or excessive fatigue. This is where many athletes of all levels struggle to find the right levels, as too little stress leads to no improvement, while too much can lead to burnout or injury. I've seen and still see both happen quite often and in recent years have also now understood in retrospect that I hadn't trained enough at times, with the right specificity to get the stress to induce adaptation that is required. It also explains how 2 similar athletes can start at the same fitness levels, run the same number of miles on their respective training blocks, but be in very different 'race shape' at the end of a 16 week marathon block for example. You can guarantee that all else being equal, the better managed SAID from training will be what made the difference to the better performing runner.

When introducing new training elements, such as skill-based exercises like effective downhill running, it’s crucial to start with manageable loads. Training should be gradually intensified, allowing for adequate recovery between sessions. This approach helps to prevent overtraining and ensures that adaptations occur in a sustainable manner.

Conclusion: The Path to Perfection

In conclusion, the SAID principle highlights that practice alone doesn't guarantee perfection. Instead, athletes must engage in *perfect practice* — specific, targeted, and well-coached — to achieve their performance goals. Understanding this principle allows athletes to train more effectively, avoid injury, and maximise their potential.

To truly excel, remember that training is about consistency and precision. Apply the SAID principle wisely, and you'll find that your practice will indeed lead to improvements, even if not to perfection. It's about building layer upon layer of adaptation, ensuring that each training session is a step toward your ultimate goals.

For more great reading and / or listening on this topic (and also my main inspiration for this article) check out: No Finish Line Podcast: Training Principles Advanced Marathoning: Pfiitzenger and Douglas