Avoid overtraining! Running is such a great sport. The health benefits are undeniable and training is fun (if done right!). Many new runners find themselves becoming addicted to training. First it’s a 5K, then a 10K, next a half marathon, and soon a marathon is on their race schedule a mere four months after they started.
Too much of a good thing can be harmful. Every runner needs to follow the principle of progression. If you don’t, you may find yourself unmotivated to reach your goals, overtrained, and even injured. To prevent overtraining, avoid the three too’s: too much, too soon, too fast!
Too Much, Too Soon, Too Fast!
But how do you know if you’re overtrained or running too much? Look for these signs that signal you need a break from running:
1. You’re grumpy, tired and/or unhappy with your training
If you have no running goals and find yourself grumpier than usual, it might be time for a break. Running should be a source of inspiration. If it’s not a positive part of your life, you may be doing too much and need a well-deserved recovery week.
Another option is to reduce your volume and cut out all of your hard workouts. A reduction in intensity and volume can give you just enough exercise to feel good without being a significant stressor.
2. You find climbing the stairs exhausting
A simple, quick way to determine if you need more recovery in your training is if you’re fatigued from everyday tasks. Climbing a flight of stairs shouldn’t be a physical feat for a runner–if you get to the top and your quads are burning, you’re panting, or your heart is pounding, consider taking some time off to let your body rest.
3. Most of your runs are quality sessions
Fast workouts and quality mileage are important. After all, if you want to race fast, you have to run fast in training. But a little intensity goes a long way.
Most runners should only be doing about two hard workouts per week, including their long run or a race. There are obviously exceptions, but this rule works well. Performance and health are bound to suffer with such a high-intensity schedule, so cut down your workouts and you should start feeling better.
4. Procrastinate on your training
A dip in motivation is normal, but if you constantly find yourself preferring another (or any) activity to running, you could be in trouble. Runners too often find themselves physically overtrained when they try too hard to push through a motivational barrier. Reward yourself with an extra 3 to 7 days of rest and you’ll come back eager to train.
5. Heart reate on easy runs
A dramatic reduction in performance with significant, lingering fatigue is a clear warning sign of overtraining. Don’t treat this problem lightly or try to “run through it.”
Start by taking a week off and really focus on recovery: Get a lot of sleep, eat the healthiest diet possible, wear calf compression sleeves, and, if possible, take a few naps. Your body repairs itself when you sleep so that has to be your number one priority. You need a lot of rest and a smaller workload when you come back to running.
Avoid overtraining summary
I’ve said before to keep showing up, but there are exceptions so watch out for the signs!
A running coach can help with your training schedule but only will know how you feel. 😎
Enjoyed this? Read my other related articles on how to boost motivation and also, common running injuries.
