Beware of Overtraining – For Runners

Tuesday, December 29th, 2009

By Paul O. Scott

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.

How to Avoid Overtraining For Runners

Monday, December 28th, 2009

Author: Paul Scott

How to avoid overtraining for runners.

The hard/easy rule of training will take you a long way towards avoiding overtraining. It involves taking a rest or easy day after every hard workout in order to allow you body to regenerate. The easy day following your hard day of training is absolutely essential for the regeneration of your body: your muscles, bones and blood cells and connective tissue immediately begin to heal themselves following your hard run. Some people may even need two easy days between hard workouts in order to complete this process of regeneration.

Rest Day and Hill running to Make Us Faster

Saturday, December 5th, 2009

Todays workout wass supposed to be a 5 miler with 2 miles at race pace, but spent the entire day watching one of my boys play soccer. Will just have to make it up tomorrow. So for today I will post another article about hill running :)

This one is from Runners World, so head on over there and check it out:
http://www.runnersworld.com/article/0,7120,s6-238-263-264-7519-0,00.html

10K Training Plan Started

Tuesday, December 1st, 2009

Started the new 10K training plan yesterday. It called for a 3 mile easy run. I ended up doing 4 miles easy while watching a football game.

Once I was finished with that I did 30 minutes easy on the elliptical trainer.

After a week off, my legs felt like garbage that evening. However, they feel much better today.

Was hoping to get in the 30 minute tempo run called for, but had too much going on at work. Should be able to get it done tomorrow and isntead of resting on a rest day, just pound out the rest of the week on the rest days.

Tempo Run, Fast 5 Miler, 70 Minutes Easy

Sunday, October 18th, 2009

Wednesday was a rest day.

Thursday did a 35 minute tempo pace run. The first ten minutes was at easy warm up pace, the next 20 was at tempo pace, 86-94% of max heart rate, then a 5 minute cool down.

Friday was another much needed rest day.

Saturday was a fast 5 miler. Started at a slow easy pace and picked it up until I surpassed the maximum tempo rate, then slowly dropped it back until completion and ended with a 10 minute cool down. Threw in a 35 minute elliptical workout at the end at an easy-moderate pace.

30 and 31 July – Rest Day/Surgery

Friday, July 31st, 2009

The 30th was a rest day, although I should have did something since I will be down for about two weeks. Seen a nutrionist as well and actually told me something that blew my mind. She said I am not eating enough and at the right times. I am of course am not eating some of the right things in a balanced fashion when I do eat. Good news and I am already making adjustments to my diet. Lots of veggies, fruits, grains and a dab of protein. One of the big things was eating a balanced breakfast, which I hardly ever do, if I eat breakfast at all. So that is one change, the other is adding a healthy mid morning and afternoon snack. So as I get backk into the routine after my two week recovery, I will also post my weight loss progress as well.