10 Signs You Are Overtraining Runners live by the motto, “no pain, no gain.” A recent marathon expanded the idea of pain with the motto “pain you enjoy.” Long-distance runners have learned the meaning of pushing through a stitch in the side or aching thighs. They know that in order to reach your goals, you have to push yourself beyond what you think is possible. Where once 2 miles was an impossible run, they learned to breeze through 13.1 without a problem. They strive to keep themselves running harder and farther with the idea that your only limit is your mind. The only problem with that thought is that it often leads to serious injuries when you take it too far. Injuries can put you on the list for electro surgical help and off the road for months to come. Learn your limits. Become familiar with the signs that you are overtraining and then tone you’re your workouts.
Your Mood First, Jack Raglin, Ph. D., discovered that a runner’s mood is one of the best indications that an injury is on its way. (When you can’t strap yourself to a heart monitor all day, you have to find the right measurable symptoms to keep your eye on.) So how is your mood changing these days? Do you notice any differences after a run? Some irritability after a hard training day is nothing to worry about. The problem sets in when you notice that your disposition is still different a day or two after your run is over. Are you noticing extended irritability or a weird change in your overall disposition? If so, lower your tempo or take a day off to let your body heal.
Becoming a Struggle Second, a great sign of overtraining is when the workouts that were once easy have now become a struggle. Either the distance is too hard or your speed is difficult to maintain.
Instead of feeling like you’re progressing, you’re running worse than before. When this happens the day or two after a hard workout, there’s not much of a need to worry. It’s usually just a sign that you need more time to recover and that you should run a shorter distance or at a slower speed. When you notice this as a continual issue, it may be an indication of a bigger problem. Rest more often and go easier on your workouts. Eat balanced meals and up your protein intake, as well as fiber, calcium and Vitamin D. Your body wasn’t ready for the pressure you put it through. To counter act that, give your body more time to recover and needed nutrients.
Feeling Sick Third, are you feeling sick at the end of your workouts? Some athletes like to push themselves just below the point of throwing up. These workouts are extreme and hard on your body. If you get sick from your workout, that is often a sign to slow down. Adjust your workouts to avoid that threshold as much as possible. You’ll significantly reduce the likelihood of overuse. Overtraining often leads to serious running injuries. These injuries could lead to the need for electro surgical help. Keep an eye out for each of these signs and adjust your workouts accordingly. It is much better to practice safety now than be sorry later when you need electro surgical procedures to get you back up and running. Photo Credit: Farm4, 1.bp.blogspot.com