Friday, August 5, 2011

7 Ways Runners Can Avoid Overtraining

Feeling the burn after a workout is a great sign that you've done your job. That burn is a result of pushing your body past what it's used to. Challenging yourself toward harder, more intense workouts over a period of time is called progressive overload. Progressive overload trains your body to adapt to the new conditions being put upon it.

The key, however, is making sure that along with the progressive overload you are also giving your body time to recover. Ever notice how most marathon training plans have you run a 20-miler followed by a day of rest and a shorter "long run" the following week? Or the plan may have you increase your long run mileage a little each week up to a certain point and then drop off and build back up again. That's progressive overload or stress adaptation. Build up. Back off a little. Build up. Back off a little. Overloading the body and then giving it a chance to recover, adapt, and heal before placing more stress upon it, is a great way to train.

New runners and seasoned runners both can get caught up in the excitement of training. Before they know it, they've peaked, burned themselves out (physically and/or mentally) or worse, suffered an injury before race day. Below are some good tips to follow to get the most out of your training without overtraining.

1. Follow the 90 percent rule. When doing quality workouts (hill repeats, tempo runs, intervals, long runs), push yourself, but always leave something left in the tank. Think about pushing yourself up to about 90 percent of your maximum effort, but never give push it to maximum effort. After finishing a quality workout, you should feel tired. You should feel like you've worked hard, but you should also feel like, "Hmmm, I could have done a little more." This should be a good feeling, not something to beat yourself up about. Knowing that you've worked hard (close to maximum effort), but not crawling away from the workout and needing three days to recover will greatly benefit you in the long run. Doing every quality workout at maximum effort is an injury waiting to happen. Just knowing that you have that "extra" in you can really help you beat mental and physical fatigue later in a race.

2. Enjoy the easy runs. Almost every training plan includes easy runs each week. These runs are usually designed to keep your base mileage going and to help keep you limber in between quality workouts. Problem is many runners blast through the easy weekly runs as if they were quality workouts. If every run is a hard run, you greatly increase your chances of injury, peaking early, or mentally burning out. Also, running your weekly easy runs at maximum effort can put a damper on your weekly quality workouts and so they're not benefiting you as much as they should.

3. Respect your REST days. Forget the idea that rest is only for the weak. Rest is equally as important as that weekly tempo run or long run. Your body needs time to rebuild the muscle tissue that's broken down with each workout. If you never let your body rest, your fitness level can begin to decline affecting all of your runs, easy and/or quality. No rest is basically a fast forward to overtraining and injury.

[Click Here] to read tips 4-7 at Active.com. 

9 comments:

Kyle Norman said...

Your 90% rule is SPOT ON! Thanks for posting that. Too many people train like they race. I'm involved in both endurance sports and strength/power activities and if you read and study the best coaches and athletes from both ends of the spectrum, you find that admonition to leave a little bit in the tank. It can't be said enough.

Thanks,
Kyle Norman
www.DenverFitnessJournal.com

RunnerDude said...

Hey Kyle! Thanks man! Enjoying reading through your website. Good stuff!

Lora said...

I guess going at 75%, I could put in a little more effort, huh? :) So true about the rest days. They must be kept.

A-Pi (Peter) said...

Very true on the easy runs, I came close to injury the other week with my enthusiasm, erm, running away with me.
Is the 90% rule how intervals came about I wonder?

RunnerDude said...

Hey Lora! If the heat where you are is like it is here, then 75% is just fine! :-)

RunnerDude said...

Hey Peter! Never thought of it, but maybe that is how intervals developed. Hmmm....

Lauren said...

Good article that came at a great time! I skipped a run this week because I knew my body needed rest and was feeling bad about it. Then I looked at my overall mileage and realized i hadn't had " cutback" week in 4 weeks. So, this lower mileage week is actually pretty normal :D

RunnerDude said...

Hi Lauren! That's a great reason for keeping a log. It let's you see the picture. Keep up the great work!

Tina @GottaRunNow said...

Great points! Knowing I'll be running easy the day after a hard day makes it easier to run the hard day.