Overtraining For Runners - How to Recover and Prevent Overtraining When Running

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If you're looking to keep running for the long term, then learning about overtraining is critical. See, most runners are bound to suffer from some form of overtraining—at least once a year. Runners of all classes—from the recreational to the elite—can encounter this dreadful condition.

The reasons why overtraining should be dodged are almost endless. This condition leads to a myriad of health troubles, such chronic injuries and serious physical and mental performance issues.

As a result, here are some the best guidelines that can help you spot, prevent or treat overtraining:

What Is Overtraining

Overtraining is defined as doing too much too soon without giving the body enough time to adapt to the training load. For runners, it's about adding too much intensity—such as speed or hill training—while not taking ample recovery between each workout. Too many runners get too excited about their running program resolutions, so they decide to up the ante and go for more intense training session with no or little recovery in between each workout. This is a big mistake and will surely get you into the redundant territory of overtraining

Signs of Overtraining

To prevent overtraining, you need to learn how to spot it before it gets any worse. This condition does not happen overnight. It usually builds up as time passes, until it reaches hazardous terms. Then it's too late. Here the warming signs:

- Chronic fatigue; - High frequency of injury; - Unwanted weight loss; - Insomnia; - Lack of motivation for the training; - Muscle soreness; - Mood swings; - Elevated rested heart rate; - Decreased mental performance;

Of course, some of the above symptoms can be the result of other ailments. But, if you're suffering from three or more of these, then the likelihood of overtraining is high. No need for panic. Treating and recovering from overtraining can be easy and hassle-free.

How to treat and recover from overtraining

Your first line of defense against this condition is taking ample recovery. The length of the recovery period depends on how overtrained you're and for how long. For instance, if you've a mild case of overtraining, then taking 2-3 days off the training field can do the trick for you.

Nonetheless, if you've been suffering from overtraining for the last weeks, then you'll need more time to recover. Recovery may take one full week, maybe even 3 weeks. When you feel fully recovered, make sure to gradually resume the training. Restart with a beginner mind, otherwise you'll invite another round of overtraining.

Here you have it! These tips can help stay on the injury-free zone as long as you abide by them. Implementation is key to success. So make sure to keep a keen eye on overtraining and remember to listen to your body by always staying within your fitness zone.

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