I picked up a new book at the library: “Fast Track: Training and Nutrition Secrets from America’s Top Female Runner” by Suzy Favor Hamilton.
*Slower running times
*Lack of motivation
*Frequent colds or flus
*Lack of energy
*Poor recovery after workouts
*Chronic injuries that won’t heal
Simple Solutions to Overtraining [pg 95]
To get back on your feet, try the following remedies:
1. Take a week off from running.
2. Bump up your caloric intake. Eat more everything, including protein, carbs and fat.
3. When you resume running, consume a protein shake right after you exercise.
4. Try to nap whenever possible.
5. Take a daily multivitamin/multimineral supplement.
6. Take a whey-protein meal-replacement powder once a day.
7. If you still feel tired, take another week off from running and repeat the steps above.
Have you ever felt Over-trained? Or are you currently burned out from exercise?
When I start to feel over-trained, I take a rest day. So far, that remedies that. I usually split my rest days up during the week (I prefer a Tues/Thurs rest). If one rest day doesn’t cut it, I take two rest days in a row. That’s done the trick for me so far.
I guess the hard part is figuring out if it’s over training or just something that can be remedied with a few days off.
Knock on wood, I can’t say I’ve ever been over-trained to the point where I needed to quit for an extended period of time. Some books suggested taking off an entire month of exercise–especially after the Racing Season ends.
Recently I participated in the Reach the Beach bike ride (55 miles). Michael and I had been training every single weekend for over a month in preparation for that day. The hard work paid off! But at the same time, I also haven’t been on the bike since May 15th. Partly because of the weather, but also because I lacked the motivation to get on the bike for 6 hours. I no longer had a goal I was super focused on, and it was kind nice to switch back to focusing on my running.
Other resources had suggested keeping a training log. Record all exercise and when things aren’t fun anymore, scale it back. I keep track of my exercise on my Google Calender. I force myself to take 2 days of rest each week–NO MATTER WHAT.
In the past, I have definitely over-trained. There was a period of time a few years ago when I hit a plateau in my weight loss journey and for the LIFE of me I could NOT lose any weight. Why not?! I was counting my calories and exercising like a freakin’ fiend. Seriously–I worked out in some form or another for 28 days straight. 28 days of activity without resting. This is when I established the rule of “2 Rest days a week no matter what.”
The idea of taking an entire month off this fall to “rest” sounds frightening to me. Of course, I have my own baggage where I worry that if I stop exercising I will A) Gain back 110 pounds and B) Lose everything I’ve gained with my training.
Question for all you runners: Have you taken a full month off from running after the official “season” is over? Did you see benefit in it? Please share your stories with me!
About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and Glamour.com.