This seems pretty relevant as I’ve just had my hardest run training weeks of my life.
Over training is really only doing more than your body can handle at that time.
You need to build up the milage and in turn your strength and injury resistance and resistance to fatigue.
Some people can run every mile they run at 7 minute mile, back to back days and 100 miles a week. Their probably 10 years into their running career and have built up to that.
Look at your training history. Strava is great because it’s easy to see. If you’re doing 20-30 miles a week and you jump up to 50 expect an overuse injury. Because your body is not used to it and it will take time to build up that milage and stress.
Optimal training is about balancing physical training with adequate recovery to allow for adaptation which allows your fitness to improve.
All the little stresses add up in your life. For instance, when you eat takeaways because you haven’t got time to make a meal and your kids have had you up most the night your training performance will probably decline if you run too hard.
You have to ease into the amount of miles you do so it doesn’t just jump up and also intensity, if you don’t normally do intervals. Make sure you ease into hills & tempos too.
It’s a tough balance but it’s about getting the right volume and intensity relative to recovery.
The signs of over training
One way is to measure your resting heart rate. It should remain pretty consistent. If you have a higher HR for instance, 5-10 beats higher then that’s a sign that you may find your easy runs not so easy and your heart rate doesn’t match your pace.
Another sign is struggling to fall asleep even though you’re exhausted.
If you have to keep getting up for a pee in the night that’s also a sign that your body may be stressed.
Keep getting injured? Always tired?
Here’s what you need to do
* Be patient
* Eat well
* Get your sleep
* Learn what HR zone your should be training in.
* Get a personalised training plan and work with a coach who can support and guide you through your training.
* Take time off. After a race or tough training block take a week off of running. Do some swimming, cycling or hit the gym.