Back to running? Preventing Overtraining or Overshooting | the health

Despite the increasing awareness of the population about the physical readiness of the sport, many still try to be self-made, using the same worksheets from peak physical performance, with sudden increases in size and intensity, providing the possibility of overtraining, known in North American literature sweeping in the case Race.

+ Overtraining: see what happens when you overtrain
+ Is overtraining at home possible? See symptoms and recovery tips

How do you know that your running training is getting more intense and protect yourself while running? Notice the common signs of overtraining and find out if you are overtraining to cross the finish line!

+ Excessive training reduces immunity and facilitates the development of viruses
Overshoot: What it is, its symptoms and eight prevention tips

If you are experiencing any of the following symptoms, it may be time to back out of your training plan.

Are you having a hard time falling asleep, fussing about, or waking up much earlier than usual? Your running routine may be to blame! Excessive training can interfere with the body’s biological cycles and can make it difficult for you to sleep soundly.

It’s possible that your muscles weren’t fully repaired before your next run. With fatigue building up and building up, your body will never have a chance to get back to 100% recovery before heading out for the next round. If you always start running, your legs won’t be able to keep up – and you won’t be able to perform your exercise at your peak.

3. You are always tired

There’s a reason you’ll cringe for hours, even after a cup of coffee: Lack of sleep linked to an increase in stress hormones can lead to persistent drowsiness.

Overtraining syndrome can lead to a decrease in the production of certain hormones that affect the nervous system. Results? Increased levels of stress and irritability.

5. You get sick a lot

If you get more colds and flus than usual, it could be a sign of overtraining. Increasing your distances or the intensity of your exercise too much can damage your immune system, making you more susceptible to colds, flu, and other viruses.

6. It hurts all the time

Think well! When you increase your mileage or increase your high speed workouts, you have to give your body the time it takes to heal the micro-shocks from your training intensity!

6 tips to prevent overtraining

Be careful! Follow these tips to prevent overtraining in your workouts:

1. Enlarge the mileage sheet accordingly

You may consider increasing the distance if the exercise is already walking. Add interval races or other high-intensity exercises to your workout to give your muscles more time to adjust to the new load.

You can’t train hard every day. Make sure your weekly schedule includes easy workouts, punctuated by intense speed sessions, and get one day off each week. Consider a week of reduced training every three to five weeks, with the distances covered reducing 30% to 40% in that time.

You can’t push your workouts for the week if you feel sleepy and tired. Sleep seven to eight hours every night.

4. Adequate food

As you start to run more, you will likely need to eat more. Your body needs calories to provide it with energy. Eat lean proteins, carbohydrates, vegetables and fruits.

5. Take your time to recover

If you suspect that you are already suffering from overtraining, take a break from your running routine for at least three weeks. If you have really overtrained, your body may need two months of complete rest before it fully recovers. Respect your body and be patient. Otherwise, you’ll feel disoriented again within weeks.

Treat and prevent injuries by always consulting a sports doctor. The application of functional testing and biomechanical assessment, along with a spreadsheet for progressive increase in training volume and intensity, is essential at this point.