« How to Avoid Overtraining For Runners | Home | Overtraining When Running – How Does is Happen »
Beware of Overtraining – For Runners
By admin | December 29, 2009
Overdoing it
To become a faster and stronger runner, you will have to train harder. As you start to reap the rewards of that training there is a temptation to train even harder still, but there is a fine line between training hard and overtraining.
The warning signs
One simple way to find out if you are overdoing it is to get into the habit of taking your pulse as soon as you wake up in the morning. A spike in your pulse rate at any point is an indication of a problem and a sign that you need to give yourself more rest.
More aches and pains
A raised heart rate could also be an indication of imminent illness, which could be linked to a depressed immune system weakened by a heavy training load. Injuries, particularly overuse injuries like shin splints, are another natural mechanism your body has for telling you that you are doing too much. Finally, think about your motivation – do you struggle to leave the house or come up with more excuses for not running?
Cycle training
Although a schedule is generally a positive element of goal setting and planning, you should not be a slave to it. A good schedule should offer a three to four week cycle of progression followed by a one- to two-week period of relative rest to allow your body time to recover and adapt to the progress.
Junk miles
You may think that jogging for a few miles on a day that should be a ‘rest’ day is OK but even a short run will prevent your body recovering fully. When it says rest day in your schedule, do just that.
Take off
Don’t wait until you are completely exhausted before you decide to take a day off running. You don’t even have to cut your mileage; just run a little further on the days when you are scheduled to run and don’t run at all on your rest days.
Rest assured
If you think that you might be overtraining, then take a few days off. Drink plenty of fluids, sleep a little longer and reassess your schedule and how realistic it might be. Think about adding more cross-training to your programme for variety.
Run off-road
Clocking up miles on hard roads and paths can contribute to overtraining injuries. Every time you strike the ground when you are running, oxygen- carrying red blood cells are destroyed. The higher impact forces of hard roads or pavements increase the rate of destruction. Try to run as many of your miles on softer off-road trails and footpaths.
Why not visit our web site for all you need to know about much would solar energy cost.
For reviews on solar energy pro con visit our other site
Article Source: http://EzineArticles.com/?expert=Paul_O._Scott
http://EzineArticles.com/?Beware-of-Overtraining—For-Runners&id=3419067
Topics: Running Injuries |