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!