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
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
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
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.
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
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
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