Planning your recovery is just as important as planning your workouts. Overtraining or improper recovery time/tools can lead to undesirable side effects.
If you are experiencing one or more of the following symptoms, you may be overtraining:
- Persistent muscle soreness
- Persistent fatigue
- Increased sickness
- Lack of motivation
- Elevated resting heart rate
- Loss of appetite
- Absence of menstruation
- Loss of competitive drive
Exercise and training should be healthy for you. If you think you may be overtraining, here are a few things you can do to recover:
- Take time off. *gasp* Yes, plan a specific number of days off. Depending on the level of overtraining you are experiencing, you may need more or less days off.
- Reduce the number of days you exercise and the level of intensity.
- Talk with a pro at RW about a suitable, safe training program. Getting advice from someone who knows makes the difference.
- Get more sleep. Easy to say, hard to do.
- Make time for a massage and add Trigger Point to your routine.
- Eat enough calories to match the number you are burning. Get the right nutrients and possibly supplement with a multivitamin.
- Start using compression sleeves after runs
Don’t be discouraged. Learning how to plan a safe training cycle and knowing when enough is enough is all part of your journey as a runner. Use the tools available to you at Running Wild and reach out to our staff to talk about what you may be experiencing.