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
  • Injuries
  • Depression
  • Lack of motivation
  • Elevated resting heart rate
  • Insomnia
  • 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.